TMHS 851: Do These 4 Things to Burn Fat & Build Muscle at the Same Time

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Dec 11, 2024

Explore the revolutionary approach to fitness that challenges the old bulking vs. cutting mindset. Discover four essential habits to build muscle while shedding fat. Learn how resistance training and the right rep ranges can optimize muscle growth. Delve into the crucial role of protein in your diet and how quality sleep impacts your fitness goals. Plus, gain insights on effective carbohydrate intake around workouts and the surprising benefits of fasted walking for fat loss. Get ready to transform your body composition!

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ADVICE

Prioritize Muscle Building

Prioritize building muscle for strength, energy, and physique gains.
Think of muscle building as a domino effect with far-reaching benefits.

INSIGHT

Two Types of Hypertrophy

Muscle growth, or hypertrophy, has two types: myofibrillar and sarcoplasmic.
Myofibrillar hypertrophy builds muscle contraction parts; sarcoplasmic increases glycogen stores.

ADVICE

Signaling Hypertrophy

To signal muscle growth (hypertrophy), focus on mechanical damage and metabolic fatigue.
Achieve this through resistance training with enough reps to fatigue muscles.

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For years, it’s been widely believed that when it comes to fitness, if you want to see results you have to choose a main goal—either lose fat or gain muscle. However, with a smart strategy in place, body recomposition, the process of gaining muscle and losing fat simultaneously, is possible. On this episode of The Model Health Show, you’re going to learn four essential habits to implement to burn fat and build muscle at the same time. We’re going to discuss how things like your lifting habits and nutrition inputs affect your results. You’re also going to learn about how sleep impacts your fitness goals and the connection between walking and fat loss. If you put these science-backed habits to use, you’ll be sure to build lean muscle and lose unwanted body fat at the same time. Changing your body composition might not be an easy or fast process but investing in your health is always a worthwhile goal. So get ready to take notes and enjoy the show!

In this episode you’ll discover:

The truth about bulking vs. cutting.
Why building muscle is a domino effect.
What the two types of muscular hypertrophy are.
The two things needed to signal hypertrophy.
How to build muscle with lighter resistance.
What science says about the optimal rep range for building muscle.
The difference between training to failure and training to fatigue.
Why compound movements are powerful for muscle growth.
How to build a strategic strength training program.
Why building muscle is the best way to reduce body fat.
How low intensity exercise can help you burn fat.
The health benefits of walking in a fasted state.
What LISS is.
The optimal number of steps needed for fat loss.
Why protein is important for body composition.
The best days to eat higher carbohydrate foods.
How your sleep quality affects fat loss.
Why sleep can actually protect your muscle mass.
My best tips for getting more high-quality sleep.
Why you should give yourself permission to invest in your health.

Items mentioned in this episode include:

Onnit.com/model - Save an exclusive 10% on performance supplements & tools!
Sleep Smarter - Upgrade your sleep habits with my national bestselling book!
The Sleep and Fat Loss Masterclass - Listen to episode 298!
4 Hidden Things That Could Be Destroying Your Sleep - Listen to episode 339!
What’s Causing Our Epidemic of Sleep & Health Problems - Listen to episode 768!

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This episode of The Model Health Show is brought to you by Onnit. Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.