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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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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

SWIMMING POOL: Low Impact Exercise for Arthritic Joints, Muscle Strengthening and Cardio

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SWIMMING POOL: Low Impact Exercise for Arthritic Joints, Muscle Strengthening and Cardio

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Health Researcher Cochise Tarak-Saa shares a short pool workout that can help you lose weight and get in shape. If you have any form of injury and want to rehab OR if you need some low impact exercises that will get you right without tearing down your body then watch this video. I cover a few of the things that i did in the swimming pool while rehabbing from a broken heel bone. Easy stuff. The water is the best place to workout. LET’S WORK!

The Exercise

Muscle stretch reflex | Organ Systems | MCAT | Khan Academy

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Created by Matthew Barry Jensen.

Watch the next lesson: https://www.khanacademy.org/test-prep/mcat/organ-systems/biological-basis-of-behavior-the-nervous-system/v/autonomic-nervous-system?utm_source=YT&utm_medium=Desc&utm_campaign=mcat

Missed the previous lesson? https://www.khanacademy.org/test-prep/mcat/organ-systems/biological-basis-of-behavior-the-nervous-system/v/peripheral-somatosensation?utm_source=YT&utm_medium=Desc&utm_campaign=mcat

MCAT on Khan Academy: Go ahead and practice some passage-based questions!

About Khan Academy: Khan Academy offers practice exercises, instructional videos, and a personalized learning dashboard that empower learners to study at their own pace in and outside of the classroom. We tackle math, science, computer programming, history, art history, economics, and more. Our math missions guide learners from kindergarten to calculus using state-of-the-art, adaptive technology that identifies strengths and learning gaps. We’ve also partnered with institutions like NASA, The Museum of Modern Art, The California Academy of Sciences, and MIT to offer specialized content.

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What is Pelvic Organ Prolapse?

Pelvic organ prolapse (POP) is common in women and what it does is to impact on bladder control. What I want you to know is that it won’t get better on its own so you will need to seek help.

For more great tips and videos from trusted experts on #PelvicOrganProlapse Visit – https://www.pregactive.com/

Your pelvic organs include the bladder, uterus and bowel. They are held in place by tissues called ‘fascia’ and ‘ligaments’. These supporting tissues help to join your pelvic organs to the bony side walls of the pelvis and hold them inside your pelvis.

What Do My Pelvic Floor Muscles Do?

Your pelvic floor muscles hold up your pelvic organs from below. If your pelvic floor muscles are weak, then your pelvic organs might not be held in their right place. As a result, they may bulge or sag down into the vagina.

What are the Types of prolapse?

1. Pelvic organs may bulge into the front wall of the vagina (cystocele).
2. Through the back vaginal wall (rectocele or enterocele)
3. The uterus may drop down into the vagina (uterine prolapse).

What are the Signs of Prolapse?

1. Urinary tract infections.
2. Difficulty emptying your bowel.
3. Heavy sensation or dragging in the vagina.
4. A lump bulging out of your vagina.
5. Your bladder not emptying as it should.
6. Weak urine stream.
7. Sexual problems (pain or less sensation).

What are the Causes of Prolapse?

Often it is childbirth that is the main cause of a prolapse. On the way through the vagina, the baby can stretch and tear the supporting tissues and pelvic floor muscles. The more vaginal births you have, the more likely you are to have a prolapse.

How to Prevent Pelvic Organ Prolapse?

What you can do is to strengthen your pelvic floor muscles.
Your pelvic floor muscles can be made stronger with the right exercises. And I will show you these exercises!

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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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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”
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Burn Fat

Burn Fat & Build Muscle | Mike Rashid

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Sean Torbati breaks down a vegan diet in 2 minutes:

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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):
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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
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Body Secret

Major Muscle Groups Of The Human Body

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In this video we look at the 13 major muscle groups in the human body, and some everyday movements that each group is involved in.

Transcript notes
What are the major muscle groups in the body? Muscles can be grouped together in many different ways, in this video we are going to put them into 13 different groups based on their locations in the body.

My intent in this video is to give you a very basic overview of the major muscle groups, so that when you build your own resistance training routine or choose exercises to perform, you have a general understanding of the major areas of the body you can plan those routines for.

I am not going to be covering exercises in this video, and I am going to use the more common known names of the muscles whenever possible.

Let’s start with the deltoids, or delts, which are the shoulder muscles. The delts are used in all side body lifting motions and they provide support when you carry things and help keep carried items away from the motion path of the thighs.

The biceps are located here, in the front of the upper arm. The biceps help control the motion of both the shoulder and elbow joints. At the elbow, the biceps are essential in lifting, and at the shoulder they help with moving the arms sideways, forward and upwards. The biceps are also involved in forearm rotation such as when you use a screwdriver.

The triceps are here, in the back of the upper arm. The triceps help stabilize the shoulder joint, and also allow the elbow joint to be straightened. The triceps are involved in passing and shooting a basketball, and help with finite movements such as when you write or draw.

The pectorals or pecs are the large chest muscles. The pecs are involved in many everyday movements, mainly at the shoulder joint. They provide support when you hold objects in front of your body, they are activated when you reach across your body, for instance to grab a seat belt or comb your hair on the opposite side. They are also activated when you reach behind yourself, for instance, reaching into your back pants pocket, or to tuck in your shirt.

Everybody’s favorite muscles, the abdominals are located here below the pecs. The abdominals assist in the breathing process and protect inner organs. They are key in twisting motions, such as a golf swing or looking behind yourself. They also play a key part in bending over motions, and in maintaining good posture.

On the sides of the abdominals are the obliques. The obliques like the abdominals are important in twisting motions, and bending motions, as they help support the spine from the front. They are also key in keeping good posture.

These 2 large muscles in the upper and middle of the back are the traps. The traps are used to tilt and turn the head and neck and shrug the shoulders. They also provide support when you lift items over your head.

The large muscles below the traps are the lats. The lats are used when you pull something into your body, or for instance when you take something down from a shelf above your head, and they are heavily involved in many swimming movements.

The erector spinae are located here, they are actually deep muscles, so they are not visible in this illustration. The erector spinae help to extend the spine and are key in posture. They are also important when bending forward, and sideways.

The glutes are your butt muscles, so they are obviously located here. The glutes are key muscles in the movement of the legs backwards and sideways. The glutes also help you maintain balance as you walk or run.

The hamstrings are here, in the upper back part your legs. The hamstrings main function is to bend your knees and help propel your body forward in such activities as walking running and jumping.

In the lower back part of your legs are the calves. The calves are key muscles when you lift your heels up, such as when you walk, run, and go up stairs. They are also important for explosive moves such as sprinting or jumping.

And finally the quads are here, in the upper front part of the leg. The quads help the legs straighten, so they are a key muscle used when you go from sitting to standing, in walking, jumping, squatting and running. They also help stabilize the knee joint during these movements, and they are also a key muscle used during hip rotation.

And that be the major muscle groups in the body.
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