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►If you found this video helpful hit Subscribe to support the channel and share the video to spread the word◄ In this video you'll find out the truth about losing fat without losing muscle and how to design your diet for fast results. There's a lot of recommendations out there to go as slow as you can when you diet and various numbers have been mentions to how much of a deficit can one be in. So in the video I decided to give you guys my own methods, and elaborate some of the research on those figures so you guys know how to choose for yourself and what diet approach is best for you. Related videos: How to Set Calories https://www.youtube.com/watch?v=VIFRY_--YuU How to Set Macros https://www.youtube.com/watch?v=z7x5zzMGFr8 Truth about Losing Belly Fat https://www.youtube.com/watch?v=Zxil0cUVMIw Can You Lose Fat And Gain Muscle At The Same Time https://www.youtube.com/watch?v=VstBZT5gfoA Studies to look at: https://www.ncbi.nlm.nih.gov/pubmed/21558571- Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. https://www.ncbi.nlm.nih.gov/pubmed/15615615 A limit on the energy transfer rate from the human fat store in hypophagia. Key points: - Choosing how fast you want to lose fat is a critical decision when you're starting any diet. The speed of fat loss with be directly determined by how much of a caloric deficit you create through your diet or exercise. In this video I specifically refer to the deficit created by the diet. There are many mentions of a theoretical maximum amount of fat loss your body can endure, before it starts losing muscle. The amount usually put forward is 31 calories/day/lb of fat mass (The author actually revised this number from 31 to 22 cal later according to some posts). But when we look at this study the data comes from the Minnesota Starvation Experiment and it's from subjects under severe dietary restriction that did not strength train and did get enough protein. So the number doesn't really apply for people with a good training plan on a high protein diet. - Other suggestions out there are to go on Slow Cut. This means one should use a smaller deficit (300-500 kcal per day) and go for 0,5 - 1% Bodyweight lost per week in order to maintain the maximum amount of muscle while still burning fat And there's various pros and cons of this approach. Pros of The Slow Cut: - Maximizing muscle retention - Great for Physique competitors. - Potentially necessary to get to super lean levels for natural bodybuilders since these individuals are usually very lean to begin with. - Allows you to even build a bit of muscle and maintain your strength levels for longer period of time Cons of The Slow Cut: - You're dieting longer which is a physiological and psychological burden on the rest of your life - The results usually aren't visible week to week - Any time you're dieting your body isn't in the optimal conditions to build muscle - You're more likely to "fall off track" because the diet takes so long - Small mistakes massively impact your week to week results And this is why I recommend a Fast Cut for most guys that are in that range of 13-16% body fat. By fast cut I mean losing a minimum of 1% of body weight per week and ideally 1,5% of body weight per week. And the reasons for this are: - Faster results which motivates you more to keep going - The diet lasts 8-10 weeks instead of 16-20 weeks - You can be super focus for 8 - 10 weeks and be much more on-point. It gives you a clear goal - You're able to maintain 95 - 100% of your muscle mass with a good high protein diet and a good training plan - You get to spend more of your year in a lean gaining phase which is much more enjoyable - You don't really wanna go to 4-5% body fat, having a six pack is enough and once you get there for the first time if you don't do anything crazy you can then just alternate lean gaining and mini- rapid cuts. - You have more margin for error, even if you make a mistake you'll still get some progress that week - Life is just better when you're not in a caloric deficit More in the video :) Let me know in the comments if you're on a diet now or if you're planning do to one soon. And I'll see you in the next one, - Mario For more fitness, nutrition and personal development tips check out: Facebook: https://www.facebook.com/MarioTomicOfficial Instagram: https://instagram.com/mariotomich Website: https://www.tomic.com Music Used: Alan Walker - Spectre [NCS Release] https://www.youtube.com/watch?v=AOeY-nDp7hI Follow Alan Walker YouTube https://www.youtube.com/user/DjWalkzz Twitter https://twitter.com/IAmAlanWalker

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Want to lose weight and still eat what you love Here’s how! Want to know the secret to losing weight without giving up your favorite foods? It’s all about balance! In this video, I’m breaking down how you can lose weight and still enjoy pizza, ice cream, and even chocolate. 😱 The key to successful weight loss isn’t about cutting out the foods you love—it’s about staying in a calorie deficit and balancing your macros (protein, carbs, and fats). By understanding portion control and making smart choices, you can indulge in your favorite treats and still achieve your goals! 🔥 Want to learn more tips and tricks for fat loss without restriction? Check out my other videos on the channel for more science-backed nutrition advice, workout tips, and everything you need to get stronger, leaner, and healthier! 📲 Follow me for daily fitness tips: 👉 Instagram: focus_fitpro 👉 TikTok: @focusfitpro 👉 YouTube: @FocusFitPro 💪 Stay focused, stay strong, and I’ll see you in the next one! #healthyfood #fitnesstips #getfit #facts #loseweight #motivation #workoutperformance #fitnesshacks #shortvideo #shorts #youtubeshorts #shortsfeed #shortsviral #advice #educational #informative

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Join world-renowned fitness presenter Jo Parry in this quick fat burning aerobics workout! Either follow the whole series of Ten Minute videos for a full workout, or use each clip individually for quick fitness burst! Always make sure you warm up before doing any form of exercise and cool down afterwards. Pure Living and its parent company The Music Factory Entertainment Group cannot be held responsible for any injury incurred whilst using this video or any others on the Pure Living YouTube Channel.

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how to lose fat without losing muscle - 3 tips and tricks if you want to gain muscle WHILE losing fat, watch this video! 👉 https://youtu.be/_FKVvpUFCQc #shorts #losefat #fatloss

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Kelly Clarkson sits down with TODAY’s Jenna Bush Hager and guest co-host Matt Rogers to talk about her Las Vegas residency and her new song called “Where Have You Been.” She discusses how a scene from the show “Only Murders in the Building” moment inspired her new music video. Clarkson also talks about being a mom, how she manages her kids’ busy schedules and more. » Subscribe to Today with Jenna & Friends: https://www.youtube.com/@jennaandfriends » Watch TODAY All Day: https://www.youtube.com/today About: America's feel-good morning show with big stars and sweet surprises. A cast of rotating co-hosts join Jenna Bush-Hager for an hour of heartfelt connection, inspirational stories, fun and laughs. Connect with TODAY with Jenna & Friends! Visit the TODAY with Jenna & Friends Website: https://www.today.com/jenna-and-friends Find TODAY on Facebook: https://www.facebook.com/jennaandfriends Follow TODAY on Twitter: https://twitter.com/jennaandfriends Follow TODAY on Instagram: https://www.instagram.com/jennaandfriends/ #kellyclarkson #music #vegas

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🚶‍♀️ What's the real science behind Ozempic and Mounjaro? #glp1medications #healthylifestyle #intermittentfasting #diet #busyprofessionals #busyprofessional Here's what the video contains: The Hormonal Connection What Are GLP-1 Agonists? How They Work - The 3 Key Actions: The Brain's Role The Stomach's Role The Pancreas Role The Critical Caveats Disclaimer: This is not a medical advice and purely for educational purpose. Please consult a health professional for more information. If you are a busy professional and trying to start or make your fitness journey easier , please checkout the following products for better results. 🎯 Gear I Recommend (Affiliate Links): 👉 Best Walking Shoes: https://amzn.to/4jGxnDV 👉 Power block Dumbbell: https://amzn.to/4l2oJRl 👉 Treadmill: https://amzn.to/3Zn57z0 👉 Affordable Step Counter/Fitness Tracker: https://amzn.to/4l3SQrn 👉 Hydration Bottle for Long Walks: https://amzn.to/4laX5lb ✅ Don't Forget to: 👍 Like the video if you're ready to walk your way to better health 💬 Comment if you or anyone who you know have used these. 🔔 Subscribe for weekly fitness science, gear reviews & practical health hacks!

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