💪Muscle mass is essential for the shape and structure of our body.
🍽️A calorie deficit is necessary for fat loss, but it should be sustainable and not extreme.
🥩Higher protein intake during a calorie deficit helps preserve muscle mass.
🏋️Resistance training stimulates muscle growth and retention during weight loss.
🏃♂️Cardio or general physical activity contributes to overall energy expenditure.
Is weight loss the same as fat loss?
—No, weight loss can come from various tissues, but fat loss specifically refers to losing body fat.
How much protein should I consume during a calorie deficit?
—Aim for at least 1.5 grams of total protein per kilogram of body weight per day.
Can I build muscle while losing fat?
—It is possible to build or retain muscle mass during a calorie deficit, especially with resistance training and sufficient protein intake.
What type of resistance training is best for fat loss?
—Hypertrophy-style resistance training, with moderate to high repetitions and close proximity to failure, is ideal for maximizing muscle retention during weight loss.
How much physical activity should I engage in for fat loss?
—Aim for at least 5,000 to 10,000 steps per day as a minimum guideline.
00:00Introduction to the importance of understanding body composition for fat loss.
02:26Differentiating between weight loss and fat loss, emphasizing the preservation of muscle mass.
06:32Nutritional strategies for fat loss, including calorie deficit and optimal protein intake.
09:05The role of resistance training in stimulating muscle growth and retention during weight loss.
10:30The importance of cardio or general physical activity in overall energy expenditure.
