How to Lose Fat and Build Muscle at the Same Time

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now is it possible to build muscle  and lose fat at the same exact time well let’s talk about each point and how they  relate to each other let’s start with exercise exercise is responsible for about 15 of fat loss  and so your diet would contribute to about 85 percent so there is some benefits of exercise for  fat loss the key with building and maintaining muscle growth is this right here intensity of  exercise as well as the volume of exercise because if you’re doing keto and you’re losing weight and  you drop out your exercise you’re not going to continue to build muscle in fact it might shrink  a couple other points to consider recovery of the exercise if you over train and don’t recover  let’s say you’re working out every single day and also adding on to that you’re not  sleeping because you’re stressed out then the benefit of this is not going to be there  so you really need all these factors in place the cool thing about exercise is it can stimulate  growth hormone up to 700 that’s huge and growth hormone helps you build muscle now let’s switch to  the carbs the lower the carb the more the weight loss right but carbs stimulate insulin which is  an anabolic hormone it makes things grow so now we have a problem if we go with too many carbs  over 50 grams it’s going to stop the weight loss but what if we did this what if we consumed a  little more protein what if we kept our carbs lower definitely below 50 grams and we increased  our protein a little bit more than 8 ounces per meal what that’s going to do it’s going to  increase insulin and glucagon now i will say that too much protein can potentially slow down  your weight loss so it’s a bit of a balancing act between having the right amount of protein and  the right amount of carbs so maybe you’re going to play around between 30 to 50 grams of carbs  and keep your protein between 8 ounces and then maybe try to increase it a little bit to actually  provide a little bit more insulin to the muscles but at the same time increasing glucagon which  actually helps you burn more fat and so this point right here the carb amount and protein amount is  an individual thing you have to play around with this to get the sweet spot but i just want you  to understand the relationship between these two fat provides energy for doing more exercise if  you go low fat and you’re doing fasting you could potentially make your body a bit too tired and not  have the energy to do the exercise so we need a certain amount of fat we don’t want to go below  75 grams and that will force your body to burn more of its own fat and not turn the dietary fat  as much into ketones but having sufficient amounts of dietary fat in your diet will definitely  help the next factor right here which is fasting fasting is the most powerful thing to lose  weight because it dramatically brings your insulin way down and if you’re doing consistent  fasting you can handle a little more protein because you’re going to give your body a chance  and the time to digest a larger amount of protein now as far as fasting and your muscles go when  you fast you could potentially stimulate growth hormone up to 2 000 percent now let’s compare this  to exercise which is 700 percent you get a major spike in growth hormone when you do fasting  and growth hormone is all about building muscle and when you fast there’s also a protein  sparing effect that occurs and that means simply that your body is not going to be using your own  muscle protein as fuel it protects the muscles of course there’s going to be a point where you  burn off all your fat and then the body is going to starve and use its muscles but it’s not going  to happen when you do routine fasting or even periodic prolonged fasting one point about fasting  it’s very important to consume enough sea salt about one to one and a half teaspoons a day with  potassium and magnesium to get your electrolytes if you don’t do this your energy is going to  go down it’s called keto fatigue and you will not be able to exercise because your muscles are  not going to have the electrolytes they’re going to get tired in all of your cells you have what’s  called a sodium potassium pump that generates the electrical energy to allow the muscles and nerve  to work so as you can see now the importance of how these different factors relate to each  other to build muscle while you lose the fat hey before you go real quick i have  a course entitled how to bulletproof your immune system it’s a free course  i want you to take it and here’s why here’s you here is your environment everyone  is focused on this over here avoiding your environment but what about here what about  strengthening your immune system that’s what’s missing this course will show you how to  bulletproof yourself and so you can tolerate and resist your environment much better by  strengthening your own immune system i put a link down in the description right down  below check it out and get signed up today