Build Muscle & Lose Fat At The Same Time | Positive Nitrogen Balance Explained!


Alright nation this topic has been getting under my skin for a while now misinformation and clickbait titles are the keys to your Downfall and I don’t want to see that happen to my subscribers But it seems like all that’s required the trick most people is a muscled up picture and a cute title and because people Want to believe things so badly Common sense just goes out the window Especially when it comes to the topic of building muscle and losing fat at the same time and I can understand why guys it’s a loaded question that highly depends on many factors such as How much body fat you have how long you’ve been training? Are you manipulating your calories daily with things like carb cycling, or added cardio and my favorite Are you cycling low doses of steroids but claiming natty while making unnatural gains? And I know that that’s gonna rub a lot of you guys the wrong way But I’m not here to lie to you guys alright I’m not here to give you false and expectation and false information as to what’s achievable and you know it’s funny. I finally had a chance to meet a fellow OG YouTuber you guys might know him his name is Omar Funny story we randomly met it in a Chipotle at the Arnold Classic like we just both happened to be there cuz Chipotle obviously is The place to be but you know we talked to each other for quite a while about all the BS that’s been going around on YouTube lately, and we saw eye to eye on a lot of things this being one of them but for today we’re just going to stick to the topic of how a positive nitrogen balance can impact your muscle gaining Potential now a lot of you are convinced that as long as you remain in a positive nitrogen balance You can build muscle and lose fat at the same time Regardless of where you are in your fitness journey But guys how can you forget the fundamentals of fitness to lose weight you need to be in a caloric deficit to gain muscle You need to be in a caloric surplus. They are literally Opposing actions so to clear things up let’s first talk about what a positive nitrogen balance Actually is well I’m not going to go all scientific on you guys But here are the basics you need to know there to processes that are going on in your body 24/7 365 days a year and they are Protein synthesis and protein breakdown now in general when protein is synthesized more nitrogen is Accumulated because protein is comprised Comprised of amino acids which are rich in nitrogen on the other hand when protein is broken down you end up with nitrogen loss because nitrogen escapes from the muscles Here’s the kicker though your muscle building potential is the result of the following equation muscle growth equals protein Synthesis minus protein breakdown so what that means is that when this number is positive You have what is called a positive nitrogen balance and when it’s negative you have what is called a negative nitrogen balance So it should go without saying that you can’t build a muscle without being in a positive nitrogen balance And this is where people get their logic screwed up Therefore they think that this is the only requirement for building muscle And they will try to convince you that even if you’re in a caloric Deficit as long as you are still able to have a positive nitrogen balance you can keep on building muscle while losing Fat now wouldn’t that just be great right well if we dive deeper into this logic guys these people Support the premise that you can positively affect your nitrogen balance by doing specific things like this Having more dietary protein such as whole foods and supplements sleeping more to help maximize recovery avoiding overtraining avoiding stress and anxiety Hydrating properly and supplementing with recovery aiding supplements like creatine Beta-alanine BCAAs, etc and of course by not doing all of these things properly You will be negatively affecting your nitrogen balance favoring protein breakdown instead of synthesis and end up not building muscle mass or even Losing muscle mass now all these points are actually true guys ok Let me just make that clear but with all these things in mind Can you build muscle and lose fat? At the same time and that’s what the question is can you build muscle and lose fat at the same time? while in a positive nitrogen balance or Do you have to go on a bulking phase to see muscle growth then cut for muscle definition? Well the answer Will surprise you and it’s actually no to both the problem with the theory of positive nitrogen balance is that it’s simply not realistic nor Factual guys the truth is that you cannot and I will repeat you cannot build muscle if you are not in a calorie surplus as a natural lifter Your body just cannot synthesize new tissue if it’s busy trying to retain what it already has or is in the process Of burning it now. It doesn’t have to be an extreme surplus Where you end up gaining or storing more fat than muscle as you guys know I’m an advocate for lean gains and all you really need is a slight 250 to 500 calorie surplus to build muscle and keep the fat gain minimal never assume gaining more fat equals more muscle We’ve talked about this, but what if you’re relatively slim But still retain a lot of body fat or our skinny fat as I’d like to say Do you need to go on a cutting phase first lose all that fat and then begin your muscle building phase guys absolutely Not we talked about this in my skin fat video What nobody will tell you is that you cannot build muscle and lose fat at the same time But you don’t have to do that anyways and here’s why Let’s say you’re a hundred and fifty pounds now standing at about 20 percent body fat That’s pretty skinny if you ask me But at the same time you do have a lot of body fat on your body how much fat well 20 percent of 150 pounds is exactly 30 pounds of fat So here’s what you want to do you go on a strict lean bulk phase indefinitely so that 250 to 500 calories Surplus over what your is now you won’t ever need to cut if you do this but why well after a year or so you’ll probably have put on 20 to 25 pounds of muscle which is to be expected for a natural lifter In their first year of training obviously as long as you’re eating correctly Hydrating getting enough sleep and training hard enough those obviously have to come into play here Therefore after a year you could be a hundred and seventy pounds And if you stuck to your meal plan you Wouldn’t have put on any additional fat if any if anything it would be it would be very minimal guys So you’ll still have thirty pounds of fat on you, but if you crunch those numbers you’ll discover You’re now automatically at seventeen point five percent body fat, and it’s not magic guys. It’s just math you Don’t actually lose fat But you appear as if you have lost fat because you have gained more muscle and with all this new muscle on your frame The fat you had seems less And you look more Proportionate and aesthetic and that’s just your first year of training guys now if you keep doing that for three or four years You’ll eventually probably be had 190 pounds and ten percent body fat Without ever having to go on a cut There is however an exception to this rule if you’re a complete beginner you can Theoretically build muscle and lose fat at the same time because your body has never been trained before These are called newbie gains, and it’s a term tossed around quite often in the fitness industry in fact This is why a lot of you guys who hit a plateau in your training Can’t seem to figure out what the problem is and what I mean by that is No matter what training program you use good or bad You will see those newbie gains But if the program is complete trash you will gain 10 20 pounds of newbie muscle But then plateaus super quickly But the reason why you gained that muscle and lost some fat was because all that happened is a new Stimulus was introduced to your body and that stimulus was a powerful one your body had no choice But to lose some fat and build some muscle at the same time to adapt to the new stimulus which was your training But after a few months this in fact will eventually start to fade simply because the stimulus isn’t intense enough anymore and your body Sensitivity to it has gradually decreased That’s when you’ll have to switch things into high gear and start eating more protein in calories in general in order to facilitate New growth, but I do want to say one more thing before we end the video I know you guys are going to ask about some of the major Transformations, you might see on Facebook or Instagram where someone loses a lot of weight and looks ripped and huge But did they lose fat and build muscle at the same time well again guys It’s kind of like a mirage if someone is very big. Let’s say the 35% body fat, and they end up losing 15% of that fat without building really any more muscle Maybe they just improve what they already had they will appear as though they have built muscle because their frame will be much tighter and proportionate with all that lost fat or They jumped on a cycle of steroids Which unfortunately happens a lot in these transformation photos and builds false expectations Which is the reason why this video was made to begin with just Use your head guys the information is clear and my team and I will be more than happy to help you on my website muscularstrength.com you can use my custom meal plan app to create the perfect meal plan for your goals and choose from my variety of programs designed for muscle gain or fat loss Be sure to smash that like button if you haven’t already and as always guys more good stuff coming soon See ya

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