The Adversity Advantage with Doug Bopst How To Lose 20+ Pounds of Fat Without Losing Muscle | Ebenezer Samuel
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Aug 9, 2025 Ebenezer Samuel, the fitness director for Men’s Health and a veteran trainer, shares his expertise on losing fat while maintaining muscle. He discusses sustainable diet strategies like the 80-20 rule and emphasizes the importance of gradual changes in fitness habits. Throughout the conversation, he highlights workout intensity and the significance of tracking caloric intake. Samuel also reflects on unforgettable moments with icons like Arnold Schwarzenegger, underscoring how personal narratives shape our fitness journeys.
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Train Frequently With Compound Lifts
- Train consistently, ideally four to five days per week, to preserve and build muscle.
- Include two or three compound movements per workout to send preservation signals to your body.
Aim For A 500 Calorie Daily Deficit
- Create a daily calorie deficit of about 500 calories to lose fat efficiently.
- Pair that deficit with consistent training to preserve muscle while losing weight.
Prioritize Protein Around Every Meal
- Build your meals around natural proteins like chicken, fish, eggs, and beef.
- Aim for roughly one gram of protein per pound of goal body weight each day.