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when it comes to fat loss and even
achieving a 6-pack most of us want
results as fast as possible
in our eyes the faster we can burn off
our excess fat the better right well not
really because what most people don't
realize is there's actually an upper
limit as to how much fat you can lose
every week and if you try to push past
this weekly limit by doing more cardio
or eating even less for example then
you'll now start to lose substantially
more muscle instead of fat do this for
months on end which many people
unfortunately do and you'll eventually
end up with a skinny fat physique with
too little muscle and still too much fat
so now the real question becomes what's
the most amount of fat you can lose per
week while minimizing muscle loss in the
process as this is going to better
enable you to attain the lean muscular
physique you're after instead of just
winding up skinny fat and to answer this
question we'll use the findings of a
2005 paper by researcher dr. Alpert who
analyzed several fat loss studies in an
attempt to quantify the maximum amount
of fat one can lose per day without
excessive muscle loss what he found is
that the body is capable of burning body
fat to use for energy at a maximum rate
of 31 calories per pound of body fat per
day once you exceed this rate the body
then has to tap into your muscle mass in
order to make up for its energy needs
and although the study is theoretical
and does have its limitations when you
crank out the numbers they actually
align well with both past research on
the topic and with my own experience as
a coach as well but to put this theory
into perspective for you let's use an
example let's say John weighs 200 pounds
and is that 20% body fat multiply these
two numbers and we can determine that
John has 40 pounds of body fat multiply
this by the maximum rate I mentioned
earlier of 31 calories per pound of body
fat and we get 1240 calories this
represents the maximum daily calorie
deficit John should employ every day to
maximize fat loss while minimizing
muscle loss and to find out what this
would equate to in terms of pounds of
fat loss per week we can multiply this
number by sin
to represent a wheat and then divided by
3,500 since we know that this is roughly
what one pound of fat is equivalent to
and as you can see we end up with two
point five pounds which represents the
theoretical maximum amount of fat John
could lose per week while minimizing
muscle loss whereas on the contrary if
you're a leaner individual like Jimi
here who weighs 170 pounds and is that
15 percent body fat then in this case
he'd only be carrying around 26 pounds
of fat and therefore his theoretical
maximum rate a weekly fat loss would be
just one point six pounds per week so as
you can see as you get leaner the
maximum amount of fat your body is able
to lose per week reduces which is
something that other papers have found
to be true as well so now that we've
covered what the maximum rate of fat
loss is per week how can you now go put
this into practice well if you're truly
seeking to lose fat as fast as humanly
possible then here's what you do
first find out what the maximum daily
calorie deficit and weekly fat loss
number would be for you using the
process I outlined earlier and then to
achieve this daily deficit you would use
a combination of eating below your tdee
or maintenance calories performing
regular resistance training and throwing
an additional cardio and then you simply
monitor your body weight throughout the
weeks and try to hit your target maximum
weekly fat loss number then as you
progress and your body fat continues to
decrease you'd want to slow down your
rate of fat loss to minimize muscle loss
by again recalculating what your maximum
weekly fat loss number would be at your
new weight and your new body fat
percentage so over time the rate at
which you lose weight should slow down
and basically that's all there is to it
but with all that being said I do want
to provide some precautions first of all
keep in mind that this protocol is a
very aggressive approach that employs a
fairly large calorie deficit high
activity and a fast rate of weight loss
for some for more experience this may be
completely doable but for most people
especially those just starting out with
their fat loss journey it's just
unrealistic and very difficult to adhere
to and you'd be much better
taking a longer less aggressive approach
that you'd be more likely to stick with
second of all as researcher dr. Alpert
points out even if you under this 31
calorie per pound limit I outlined
earlier it doesn't mean that you won't
lose muscle mass it simply represents a
threshold value pass which the rate of
muscle loss starts become exponentially
large so if you truly seek in to
maintain as much muscle mass as possible
or even build muscle while losing fat
then again a less aggressive deficit
will be best but all in all if you get
motivated by seeing results fast and can
adhere to a tough protocol that by all
means go for it otherwise taking a slow
and steady approach and making positive
long-lasting changes to your lifestyle
is what I personally recommend is that's
more often than not what's going to
deliver you the best results in the long
term I hope you all enjoyed the video
but just remember guys that fat loss is
often a long journey and the last thing
you want to do is just rush into it aim
lessly and sacrifice all your
hard-earned muscle as a result that's
exactly why I would thin my bill with
science programs I'll show you exactly
step by step how to train how much to
eat and what to eat such that you can
lose fat as fast as your specific body
is capable of without sacrificing your
muscle in the process to join a day
simply head on over to built with
science comm and take the starting point
analysis quiz which will determine what
program is best for you anyways I hope
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as well as this all really does helping
out thank you so much everyone for you
continue this report I really do
appreciate it I'll see you next time
you
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