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How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

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Get The Ultimate Guide to Body Recomposition!
‣ https://www.jeffnippard.com/nutrition-plans/nutrition-guide

More info on the nutrition guide:

This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:

• How to set up calories & macros for recomp
• What foods to eat
• Nutrient timing (pre/post workout, pre-bed, etc.)
• Refeeds/carb cycling
• Feeding vs fasting
• Supplementation
• How to self-coach
• And much, much, more!

If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes:

• 15 Chapters and over 140 scientific references
• Sample Meal Plans
• Specifics on Your Pre and Post Workout Nutrition
• A Progress Tracking Sheet
• A Guide for Maximizing Recovery Factors (Sleep, stress, etc.)
• A full chapter on solving “Skinny Fat”

Go to ▹ ▹ https://www.jeffnippard.com

Watch my Creatine Science Explained video:

Watch my “Can You Build Muscle in a Deficit?” video:

Watch my latest full day of eating video:

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Follow me on social media:

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Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher

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SOURCES:

https://www.ncbi.nlm.nih.gov/pubmed/23679146
https://www.ncbi.nlm.nih.gov/pubmed/20713720
https://www.ncbi.nlm.nih.gov/pubmed/29438540
https://www.ncbi.nlm.nih.gov/pubmed/21424716
https://www.ncbi.nlm.nih.gov/pubmed/19088794
https://www.ncbi.nlm.nih.gov/pubmed/26189608

Music: Blue Wednesday – Tick Tock:

Epidemic Sound

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

The Exercise

Let's Build A Robot Kids Song | Body Parts Exercise and Dance for Children!

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Build a Robot Kids Learn Body Parts Sing A Long Song! Move and dance to fun children song! Let’s build a robot body, leg, arms, face and more!!! Fun Exercise and Dance for Children!!

Music Produced by John Fields

(Lyrics)
Today we are going to build a robot!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

First we need, to make a Body
Zut, zut, zut
Robot Body!
Bing, bing, bing,
Robot Body!
Boop, boop, boop
Robot Body

Next we need, some robot Arms
Zut, zut, zut
Robot Arms!
Bing, bing, bing,
Robot Arms!
Boop, boop, boop
Robot Arms!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

Now we need, robot Hands
Zut, zut, zut
Robot Hands!
Bing, bing, bing,
Robot Hands!
Boop, boop, boop
Robot Hands!

Now we need, robot Legs
zut zut zut
Robot Legs!
Bing, bing, bing,
Robot Legs!
Boop, boop, boop
Robot Legs!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

Now we need a robot Head
Zut, zut, zut
Robot Head!
Bing, bing, bing,
Robot Head!
Boop, boop, boop
Robot Head!

Now we need a robot Face
zut zut zut
Robot Face!
Bing, bing, bing,
Robot Face!
Boop, boop, boop
Robot Face!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

Now, let’s see what we have
Robot Body! (drums) …Robot Body!
Robot Arms! (drums) …Robot Arms!
Robot Hands! (drums) …Robot Hands!
Robot Legs! (drums) …Robot Legs!
Robot Head! (drums) …Robot Head!
Robot Face! (drums) …Robot Face!

ACTIVATE!

Dance, Dance, Dance, Robot Dance –
Move your arms, Clap your hands!
Dance, Dance, Dance, Robot Dance –
Move your arms, Clap your hands!

Shake, Shake, Robot Shake –
Spin around, and Robot Shake!
Shake, Shake, Robot Shake –
Spin around, and Robot Shake!

Jump, Jump, Robot Jump –
Hop around and Robot Jump!
Jump, Jump, Robot Jump –
Hop around and Robot Jump!

Stomp, stomp, Robot Stomp –
Kick your feet, and Robot Stomp!
Stomp, stomp, Robot Stomp –
Kick your feet, and Robot Stomp!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

The Exercise

Let's Build A Robot Kids Song | Body Parts Exercise and Dance for Children | Ryan ToysReview

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Let’s Build A Robot Kids Song | Body Parts Exercise and Dance for Children with Ryan ToysReview!!! Ryan move and dance to fun children song! Let’s build a robot body, leg, arms, face and more!!!

Music Produced by John Fields

Today we are going to build a robot!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

First we need, to make a Body
Zut, zut, zut
Robot Body!
Bing, bing, bing,
Robot Body!
Boop, boop, boop
Robot Body

Next we need, some robot Arms
Zut, zut, zut
Robot Arms!
Bing, bing, bing,
Robot Arms!
Boop, boop, boop
Robot Arms!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

Now we need, robot Hands
Zut, zut, zut
Robot Hands!
Bing, bing, bing,
Robot Hands!
Boop, boop, boop
Robot Hands!

Now we need, robot Legs
zut zut zut
Robot Legs!
Bing, bing, bing,
Robot Legs!
Boop, boop, boop
Robot Legs!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

Now we need a robot Head
Zut, zut, zut
Robot Head!
Bing, bing, bing,
Robot Head!
Boop, boop, boop
Robot Head!

Now we need a robot Face
zut zut zut
Robot Face!
Bing, bing, bing,
Robot Face!
Boop, boop, boop
Robot Face!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!

Now, let’s see what we have
Robot Body! (drums) …Robot Body!
Robot Arms! (drums) …Robot Arms!
Robot Hands! (drums) …Robot Hands!
Robot Legs! (drums) …Robot Legs!
Robot Head! (drums) …Robot Head!
Robot Face! (drums) …Robot Face!

ACTIVATE!

Dance, Dance, Dance, Robot Dance –
Move your arms, Clap your hands!
Dance, Dance, Dance, Robot Dance –
Move your arms, Clap your hands!

Shake, Shake, Robot Shake –
Spin around, and Robot Shake!
Shake, Shake, Robot Shake –
Spin around, and Robot Shake!

Jump, Jump, Robot Jump –
Hop around and Robot Jump!
Jump, Jump, Robot Jump –
Hop around and Robot Jump!

Stomp, stomp, Robot Stomp –
Kick your feet, and Robot Stomp!
Stomp, stomp, Robot Stomp –
Kick your feet, and Robot Stomp!

I’m gonna build a robot –
It’s gonna be my best friend
I’m gonna build a robot –
Grab some tools, let’s begin!
Video Rating: / 5

Burn Fat

4 Reliable Ways to Build Muscle and Burn Fat FAST

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Workout routines nowadays revolve around building muscle mass and burning fat which was not the case a few years ago.

However, now the priorities have changed and people want to go for plans and tips that can lead to muscle mass building along with fat loss.

Workouts can surely help in achieving this task but they just account for two hours or less of your everyday routine.
How and what you do during the workout and afterwards also has a huge impact on your weight loss and muscle building.

Here are few tips that can lend a helping hand in getting that desirable muscle mass and losing that undesirable body fat at the same time.

1. Increase that protein intake
A diet with many essential nutrients is imperative for getting that muscle mass.

However, proteins hold the most important place in these nutrients. Proteins give amino acids that can contribute effectively to the muscle formation process.

Moreover, protein also lends a helping hand in regenerating the muscle microfibers that are broken due to various reasons.

2. Take Adequate Sleep
Though it may not sound logical but getting that adequate sleep is really necessary for rejuvenating your body.
Poor sleeping hours can interfere negatively with the process of regeneration of microfibers.

3. Try To Eat After Every 3 Hours
When you eat small meals after an interval of 3 hours, it helps in regulating blood sugar, promoting of muscle mass, and eliminating the habit of overeating.
This eventually leads to fat loss as well.

4. Try Water Activities
Athletes who are involved in major water activities tend to have chiseled and perfect bodies.
Water sports basically involve high-intensity workouts.
Thus, if you can learn swimming, surfing, or any other water sport, you can surely burn that excess fat while gaining that muscle mass.

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Royalty Free Music from
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Video Rating: / 5

http://serious-fitness-programs.com/weightloss
FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness

http://www.serious-fitness-programs.com/2016/02/food-that-burns-fat-list-of-foods-and.html

The first thing is fruits that are rich in vitamin C, like lemon, oranges, guava, grapes, tangerines and lime. They all have properties of fat burning character, the vitamin C dilutes the fat, making it less portent helping it to be released from the body faster.

Other foods include chilies, bell peppers, cabbages, broccoli, Soya beans, apples and blue berries. The pectin that are present in apples restrict the cells to absorb fat, it also encourages water absorption from the food causing the release of fat deposits.

Whole grains: Your body burns twice as many calories breaking down whole foods than processed foods (especially those rich in fiber such as oatmeal and brown rice).
Lean meats: Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Foods rich in fiber: Fiber plays an important role in fighting obesity. Most Americans consume only 12 grams of fiber a day. However, it is recommended to consume 20-35 grams of fiber per day.

Foods that are rich in fiber include:

– Bananas, beans, potatoes, dried figs, spinach…
Garlic- is yet another very effective fat burning food, it contains allicin that help reduce cholesterol as fats

Now how these foods can help you lose weight?

1-Foods that are high in protein take longer to digest and can significantly boost your metabolism resulting in higher caloric burn.

2-Foods that are high in fiber like Whole grain cereal can help you feel full sooner and for longer. Fiber also helps move fat through our digestive system faster so that less of it is absorbed into the body.

3-Foods like milk that are high in complex carbohydrates can boost your metabolism by helping your insulin levels stay low after a meal. Low insulin levels are desirable while high insulin levels are the signal to your body to hang on to fat.

4-Foods like green tea that are high in chemical complex EGCG causes the brain and nervous system to run faster which helps you burn more calories.

5-Foods that contains Omega-3 fatty acids like salmon and tuna can alter the levels of a hormone in your body called leptin, Lower leptin levels are associated with a higher caloric burn.

There are many other foods that burn fat or have similar properties to those mentioned, but the key secret would be to use theme wisely with a proper diet as well as exercises to bring out the best result of weight loss.

“Music: Happiness – Bensound.com”
Video Rating: / 5

Burn Fat

Burn Fat & Build Muscle | Mike Rashid

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music by Amir Perry @_amirperry
https://www.youtube.com/user/JiggOnline

Sean Torbati’s 2 minute diet:
https://www.youtube.com/user/seanbodynutrition

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Read and subscribe to my weekly blog. We tackle everything from: Ketogenic diets, intermittent fasting, dopamine fasts, different forms of human intelligence, developing leadership skills, increasing the quality of ones life, and so many other fascinating topics…
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Sean Torbati breaks down a vegan diet in 2 minutes:

Order the Alpha Shred program, as well as various others like the complete Overtraining program at:

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When it comes to “the best diet to lose weight” (also known as a “cutting diet”), you’ll get A LOT of suggestions as to which diet to lose weight fast you should follow. However, the truth is that whether it’s keto, intermittent fasting, paleo, and so on, all of these diets work by making it easier for you to eat at a calorie deficit. These diets don’t have a “secret” fat loss effect which has been proven time and time again in the literature. Simply meaning that the best weight loss diet or the best diet for abs for example is the one that you can adhere to the best. However, weight loss is one thing and fat loss is a whole other variable which is MUCH more important when it comes to improving your physique. When it comes to optimizing the best fat loss diet, you need to pay attention to how much protein,fats, and carbs you’re ingesting on a daily basis. I go through how to optimize each of these factors to create the best fat burning diet in my video. I also show a daily nutrition/meal plan (full day of eating) for fat loss with various examples/macros of what I personally eat on a daily basis.

LINK TO GIVEAWAY (ON MY INSTAGRAM):
https://www.instagram.com/jeremyethier/

LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):
http://amzn.to/2IBckCt

LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM):

The BEST Science-Based Diet for Fat Loss (All Meals Shown!)

STUDIES:
Diet meta-analysis:
https://www.ncbi.nlm.nih.gov/pubmed/25182101
Lose 0.7% bodyweight per week:
https://www.ncbi.nlm.nih.gov/pubmed/21558571
Eric Helms study:
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
Protein:
https://www.ncbi.nlm.nih.gov/pubmed/24092765
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y
Carbs/fats:
https://jamanetwork.com/journals/jama/article-abstract/2673150
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
Brad protein spread out:
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
Post-workout meal:
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-10-5?site=jissn.biomedcentral.com
Caffeine:
https://www.ncbi.nlm.nih.gov/pubmed/2912010
https://www.ncbi.nlm.nih.gov/pubmed/14684395
Omega-3:
https://www.ncbi.nlm.nih.gov/pubmed/29510597
Meal before bed:
https://www.ncbi.nlm.nih.gov/pubmed/10099943
https://www.ncbi.nlm.nih.gov/pubmed/28967343
Under-reporting calories:
https://www.researchgate.net/publication/272078888_Comparison_of_Methods_to_Account_for_Implausible_Reporting_of_Energy_Intake_in_Epidemiologic_Studies
https://www.ncbi.nlm.nih.gov/pubmed/1454084

MUSIC:

Song 1: Lakey Inspired – The Process
Song 2: Lakey inspired – Chill Day
Song 3: Lakey Inspired – Better Days
Video Rating: / 5

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