sleep is not negotiable it's totally negotiable if you want dog Health dog results dog appearance fine sleep if you want to be serious about getting as lean as you can as healthy as you can and perform as well as you can in your sport sleep must be a priority my wife and I were psychotic Workaholics we never ever ever sleep all right Dr Mike is Rell is it possible to lose fat and build muscle at the same time yes but with a few caveat that dedicated phases of building muscle while fat grows a little bit or dedicated phases of fat loss while muscle is simply just retained over time work faster to make those changes than if you try to do them at the same time but if you try to do muscle growth and fat loss at the same time there are a couple of really good tips to make sure that your probability of success is increased today's video is brought To Us by Bon charge in their sauna blanket if you don't have the space for a massive sauna then I definitely recommend you try Bon charge's sauna 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to see something so affordable gotcha all right well uh let's start with one okay and then we can count we can go to sh ready one one you didn't get my joke I didn't okay anyway what's number one I'm not so smart the number one tip to lose fat and build muscle at the same at the same time this is a really not nice way to answer this question but I'll do it anyway be a beginner when people are first starting out first year of training just resistance training and eating decently which I can describe in a second what that means can get you a ton of fat loss and a ton of muscle gate at the same time I promise there's a value in me saying this and here it is if you happen to find yourself either for the first time taking training and diet seriously or coming back to it after months or years of laying off a lot of people will say Hey listen like I'm getting back into lifting or I'm getting lifting I want to build muscle I want to lose fat um what should I do as far as bulking should I bulk or should I cut that's typically the question my answer usually is if you're within the first year of real serious approach don't do either just eat for maintenance keeping your body weight roughly the same because you're a beginner you're able to stimulate fat loss and muscle gain at the same time you get an awesome recomposition effect and so you can take advantage of that psychologically dieting is a little bit of a pain in the it costs you something to have to think about restriction never mind the hunger that restriction causes or the feelings of over fullness and slight fatness that Surplus causes maintenance is the easiest way to diet all you have to do as a human being in that regard is just focus on eating high quality foods and plenty of them maintaining your weight roughly your hunger signal is usually do that for you pretty well and for one year straight you can gain muscle and lose fat at the same time that's not something that happens in a huge way for people later down the line you might as well pick up the easy gold coins you know like playing Sonic the Hedgehog and there's gold gold coins here but then you could jump five stories and try to get the one coin Co that one coin stick to the four easy gold coins just maintain your body weight eat well train with weights and for a year at least as a beginner you can do this recomposition thing it's the easiest thing to do and it's Ultra effective and the visual appeal is cool and as a beginner so many people burn out at the beginner stage that's the stage to burn out at right when people have been Lifting for 10 years we're not so worried about them just quitting all of a sudden most of the time they're in it for for good but when people have Lifting for a few months or eating well for a few months they're shaky and their habits are not very well ingrained and we want to make it as easy as possible for them to stick to those goals if they don't have to purposefully cut their food and have low energy levels and hunger and anger if they don't have to purposefully stuff themselves and eat a bunch of food they don't want to if we just let them cook for a year just healthy habits and good training it's such a minimum bar to pass but you get such great results and then after a year hey they lasted a year it means wanted a little bit that means they built some decent habits now you can tell that person like okay Becky you started at 150 lbs totally untrained a year ago you now a year later weigh 150 but you are substantially leaner and more muscular and then you look at her body and you decide with her okay another 3 months fat loss Phase 10 lbs off then you can generate deficit but she has those awesome habits built of knowing how to lift weights knowing how to eat well so then just cutting out some calories is easy whereas you bring someone new into the gym SL eaing scenario and you're like I want you to eat like this I want you to train like this okay and I want you to cut 500 calories on top of that they're miserable everything sucks and they think dieting and lifting are unsustainable so a big thing for building muscle and burning fat at the same time is if you a beginner absolutely take advantage of that interesting I mean it's almost it kind of parallels you're familiar with the uh the nature study like the rees's monkeys the Wisconsin and the Bethesda Maryland like on the longevity side where they were like had one group of of it was like as Peter AA put it like a Herculean study I mean it will never ever be done again because it was just okay they figured that part out and they're like yeah we're never going to do that again that was way too much money the first time 26 years they had primate studies are intense ridiculous and so like I think it was the Wisconsin monkeys that were fed just like a monkey Chow kind of crap food right um and then the Bethesda Maryland ate a more nutrient dense diet essentially they were kind of measuring if nutrient quality or deficit like made a difference in longevity essentially in that particular case like the crappy diet was the only version where the deficit actually improved their longevity whereas when they were eating nut like same amount of calories in a certain different situation when they were actually eating nutrient-dense Foods then the deficit really didn't make much of a difference to their longevity and it kind of like I can see the similarities from a body composition standpoint because you're like okay all of a sudden you pivot even it's the same amount of calories like there's going to be a body composition change one one world we're talking about longevity but at the end of the day that kind of come together so it's almost like you get hey eat the same amount of calories but I want you to focus and chances are and you and I both know this if they try to eat the same amount of calories in nutrient-dense Whole Foods they're probably going to be in a deficit yes yes it's tough to eat healthy food in the same amounts used to eat Cheetos in because it's not nearly as tasty uh extreme tasty it's still very good and the other thing is you're introducing resistance training resistance training is the ultimate potentiator of recomposition because it's pure hypertrophy driver resistance training so if you take an hypercaloric diet more calories than you need that does potentiate muscle growth but it also potentiates and provides fuel for osity increase it increases body fat just lifting weights has no effect on your body fat as a matter of fact a slight decrease independently there a huge independent anabolic increase for muscle so you eat the same calories you always did you eat healthier food plenty of protein and you start resistance training lifting weights for a year or longer you can burn fat and build muscle at the same time in a way that may not be the same same card trick when you're three years into lifting or five years into lifting so if someone were in a in a pretty serious deficit though if they wanted to go that route or maybe they were more advanced um is like putting beginners aside for a second if they put themselves in let say a I don't know 500 to 1,000 calorie deficit pretty intense but they kept protein very high or even increased their protein to the point where you know needs are met and Beyond yeah would they still lose muscle mass throughout that or if protein needs are met are they usually pretty secure in that that's a good question you can only deal in probabilities in these things because people are all very different and conditions are very different so unfortunately I can't blinket secure anyone from the idea that they may lose muscle mass in a deficit you get a 100 people to do the same deficit you overfeed protein for all of them some number of them will still lose muscle some number of them will gain freaky amounts of muscle most of them more direct version of answering your question most of them will not lose appreciable muscle mass if any at all so if you have enough protein intake that is absolutely a big deal to making sure that you're not losing muscle at the same time as uh you are fat this is especially pertinent recently with the rise of the anorectic drugs the GP Agonist OIC and things like that a lot of people have reported that OIC makes them small and weak and then you go okay well how much protein eating and they're like I just eat the same diet as always I just I'm not hungry so I don't eat as much it's like oh God damn it didn't anyone tell you this so yes high protein intakes gram per pound or so on average is going to secure it's going to add a big security blanket to the probability of muscle loss next thing that I think is very effective for preventing muscle loss is drum roll resistance training lifting weights and a lot of people who are trying to lose weight they do not do resistance training look at all the people at gyms just doing cardio and then leaving people doing at home workout DVDs nothing wrong with that but what they do is they lose 50 PBS and you know 15 pounds of that as muscle they look better but they also look a little skinnier you know people at work aren't like oh my God you look so amazing they're like are you good and you're like what what do you mean they're like you're not sick are you you're like no God damn it why are people asking me that well because you you lost a lot of muscle and fat there's a whole thing of they call it OIC face and OIC butt and look like bodybuilders competitive bodybuilders have more OIC face than anyone else yeah but the rest of their body looks dope because they're eating a lot of protein and resistance training and here's what I'll say about resistance training so so far we have eat enough protein resistance train but here's the detail of how to resistance train you have to make sure that you hit every muscle in your body that you want to preserve with at least some decent amount of volume which means you're challenging the muscle a few times a week and you're letting it recover just on time for next time so that means training every muscle in your body roughly two to four times per week with something like three to six or 3 to seven sets per session per muscle so if you're going in there three times a week you're hitting five sets of chest five sets of quads five sets of back five sets of arms Etc you're very likely doing enough to save off muscle loss what you don't want to do is do either insufficient volume or insufficient frequency so here's what I mean by that if you're resistance training but you only do like one set of quads every week and you're doing 15,000 steps per day for cardio you're going to lose some quad size cuz one set is not enough maybe more like 5 to 15 sets of quads per week is something that's really going to spare muscle the other thing is frequency especially for females females have smaller muscles they recover quicker they need more frequent challenging in order to to not lose muscle so if you train let's say uh delts once a week on a fat loss plan your side delt is like two fingers worth of muscle and that's if you're quite large so if you're female and small it's like your side delts this big it does not take six days to recover which means you train it one session it's going to grow some muscle it's going to maintain for a few days and then it's going to start receding in muscularity you catch it seven days later you might have lost n muscle over that time so every time you train your delts they're coming up from a a bigger deficit in muscle loss and then over the course of8 to 12 weeks yeah your shoulders don't have as much pop as they used to so for females training every muscle they want to conserve at least twice a week is a really big idea for males it's recommended but it's going to make or break some female stuff so sufficient volume sufficient frequency and attend to all the muscles of the body that you're interested in so like some muscles like forearms and in many cases calvs they get so much ancillary work they won't atrophy one way or another but look if you want a big chest and a big back and you're trying to lose fat you better R Trin that chest and back you have to give the muscles a good reason to hang around like a sufficient challenge to hang around because in a deficit condition your body's looking around to where to get food and it goes hey skeletal muscle you busy doing anything and if it's like not really it's like give me some of your protein it's like okay but if it's busy multiple times a week getting some good solid volume it's trying to grow not enough nutrients to grow but it grows a little bit and then steals nutrients out of other places to grow then loses a little bit of itself later in the week then grows a little bit and over time the averages out to no loss at all so you got to train pretty hard and make sure you're attending to all your muscles frequently enough I think people like they they get lost in I probably so much content and they get they double click so much on nutrition that they forget that the biggest stimulus is the training by a long shot you know and it's like I tell people in the fasting Community the same concept exact same concept that's why I was smirking when you were saying it's not just because you're cute but when people are but also I am when when when people are fasting it's like okay what's the difference between you as someone that's fasting and someone that's on their deathbed fasting like you you better have an answer to that have the ability to be moving right and you know if you're not if you don't use it you lose it it's that simple right it's like the body saying like exactly that you're in a fasted State you're already like everything is kind of on the verge of catabolism to begin with yes the simple answer is saying hey I'm going to go use this the is going to say oh you know what that chest muscle is clearly necessary for survival so we're not going to break that down we're going to go over to this instead Y and I usually recommend if you're fasting yeah hey like I mean train however you want to train but like if you're really concerned about losing muscle in one specific area train that fraking area or like yes because the train how you want to train is cool as far as like Spirit advice you know and live your life but a lot of people what I have learned over the years they have a lot of implicit expectations from a fat loss diet that they don't verbalize and if you supply them with the diet and lifestyle they said they wanted they say what I don't really care about muscle okay so you just want to lose weight like yeah yeah as long as they don't get like super skinny I'm fine you program some minimal amount of lifting for them they get to their end their fat loss diet and they're like I kind of thought it would be like rounder and shapelier and more jacked and you're like but you told me you don't give about that they're like well like I didn't want to look like this okay great so from now on I just assume that everyone that wants to lose fat wants to at least maintain their muscularity and it's honestly a cooler look never mind the fact that it's metabolically m much healthier for you if you lose fat and muscle at the same time it's better for you than just stay in the same weight if you're overweight but there are downsides your strength can fall down imagine let's say I I like to oftentimes use uh older folks as examples because they're so close to their limits and ability that illustrations actually reveal something that matters you get an 80-year-old to lose 30 lbs and 10 of that as muscle she might not be able to close the trunk of her car car anymore you might not be able to put milk up to the top shelf anymore this is a disabled person you're dealing with now muscle and strength matter and less on the ability level but more on the metabolic level muscle is insanely metabolically active it's a huge glucose sink glucose sponge it just makes you healthier to have more of it you know until you're like drugged up monster like me and then it's less but you're still good so muscle is a good thing if we save muscle as we die it down even if we don't care about our Aesthetics at the end of that we're going to be healthier so I think a lot of folks will say you know the doc doc says I'm 55 years old I'm a lawyer I'm overweight I know it I came to the doctor and the doctor was like look Jim you got to lose 15 PBS you want to be around for your grandkids you got to lose some weight what do they do they start cutting their calories they don't go train I'm not I'm not trying to be a bodybuilder guy and I'll even sit next to people like this on the plane they'll ask me like oh yeah how do you get that neck going blah blah come to find out they don't train with weights they're just trying to diet It Off they died it off successfully here's another problem that happens if you lose muscle it's been shown a few times that the worst most gnarly kind of hunger you can experience on a diet is the hunger that detects a loss of total body protein meat hunger like if you're not losing muscle and you're just losing fat you'll be hungry in a diet but it can be manageable you start losing muscle your body goes crazy the Cravings shoot up so for Jim the 55 lawyer 55-year old lawyer guy would say look start resistance training then slowly pull back on calories once that's a habit you're going to build a crapload of muscle you're going to lose a crapload of fat you'll lose that 15 lbs but it'll be the equivalent of losing 30 lbs with no downsides because you haven't lost any muscle physically you look better you're wearing that suit your wife starting to pay you the kind of attention she hasn't in years all good things I imagine that's way better than just like trying to diet it off lose a bunch of weight you lose a bunch of muscle and the probability to rebound out is much higher because muscle loss hunger will drive most regular people to Crispy Cream Donuts really is where it drives you or Taco Bell or you take the donuts you shove them in the tacos you crunch the whole thing up something something real pathetic so I mean not to try to draw like inference from this but could you in essence say that resistance training would kind of stop that meat hunger from happening because absolutely reduce it significantly yeah so I mean it's like it's almost seems as though from a hunger perspective resistance training May in a way blunt that those insatiable craving that come up when you get to that state of absolutely if you supply adequate protein in your diet that's a big onew punch and then you just look better you feel better there are plenty of women that for some reason fear muscle mass but like how many wom still around dude you got to look at some YouTube comments man or some Instagram comments like I don't want to be in this bag okay Deborah well don't put D balls in your salad and you'll be totally fine like woman goes to sleep wakes up as Arnold Schwarzenegger is in shock is not a New York Times headline we're going to be seeing anytime soon and so you end up you know you end up getting in some shape you get some resistance training going you are just shapelier and healthier you feel better everything goes well I think resistance training should be a critical dare I say indispensable part of any sort of uh fat loss weight loss diet that people will do for health reasons and resistance training is like a health Panacea it does the list of health benefits from weight training I tried to type out once for students and in a class I was teaching I man after three PowerPoint slides I would just had to hit Etc yeah it's just all of them and so huge huge thing to consistently train with enough volume so that you don't make sure to lose muscle uh can I do another thing yeah for sure sleep sleep is non-negotiable if health and body composition and performance are on your radar and look if none of those are on your radar sleep I'll be the first person to say that if you're a rock star and you're like you know living fast don't care what happens sleep is time you can't have sex with groupies which is terrible what a waste forget sleep but if you are serious about your health and in a way by that I mean like you had the doctor had the talk with you where he's like you see this blood work this is not an example of good blood work a lot of times what you get after that is the person will constrain themselves the patient will constrain themselves to the kind of Lifestyle they think they have to live which is what client meetings late work hours got to go to kids soccer practice got to wake up at 4:30 to drive the kids to another soccer practice so people get in five six hours of sleep all the time now for some people that's enough but for many people something like 8 hours of high quality sleep per night is something that if they do it their health marketly improves or at least stabilizes the potentiation that it has on muscle growth on performance and on fat loss is insane one of my colleagues Mano henselman who is a super super expert guy's amazing he summarized the literature approximate studies on sleep loss and fat loss and muscle gain some you don't want to read bro you sure don't want to read it when you're late at night at an air airport and your flight got canceled and you're like okay I'm going to sleep four hours tonight it's just bad news you take people in the same caloric deficit you put one of the groups of people on low sleep 4 hours versus 8 hours for example for a few days they lose drum roll exclusively muscle that entire time fat was never even touched the same group that got plenty of sleep loses almost exclusively fat gaining weight when you're you know like client meetings you're up till 3:00 a.m. every night and then you're locked down the case and the boss takes you out to celebrate you're stuffing all kinds of fun fancy steak steak restaurant stuff into your gullet that probability that that food goes to muscle versus fat if you're well slept some combination if you're underslept significantly it's just infinite fat fat fat and your muscle is just starved it's bad sleep is a non-negotiable critical component to making sure that your efforts at getting leaner at getting healthier and getting better at sport are well directed and if sleep isn't there in a big way it's going to cause lost you why am I so passionate about this I see dedicated bodybuilders and fitness people make Instagram comments or posts saying like yeah man here's me training at 1:00 a.m. in the gym cuz I had a lot of client work to do today but it's got to get done and it's like no no no no no that's wrong go to sleep get your good night sleep wake up the next morning and go to the gym and that way you get all of the benefits of the essentially like Panacea like benefits of sleep on health and body composition and performance while also getting in your workout when people people like to do the thing where we're all hashtag Hustlers now you know and like he got a busy life man I'm go go go and they'll take sleep and almost use their lack of sleep as a um implied insult to the other people around them that aren't going hard enough like you had eight hours of sleep huh hey I remember my 20s n I've got a big family and a successful business I can't do that anymore like great you got one foot in the grave you so sleep has to be a high it's not how I respond to real people I don't talk to anyone in real life yeah that's true that's true awkward um it's a big deal sleep here's here's the little thing you can clip out into into a real sleep is not negotiable it's totally negotiable if you want dog Health dog results dog appearance fine sleep if you want to be serious about getting as lean as you can as healthy as you can and perform as well as you can in your sport sleep must be a priority my wife and I were psychotic alcoholics we never ever ever sleep hey you guys want to go out tonight what time is it 9: nope we'll be going to sleep in an hour is it boring hell yeah it is is it getting you to be a jacked super healthy lean gorilla that you can climb mountains and yell out gorilla things yes and that's my goal in life if you do run into a day when you're we all happen you get crap sleep or two days in a row where you get crap sleep there any ways to at the negative response I mean obviously it's the hardest time to control your diet because you have every other signal in your body telling you to eat whatever the hell you want but I would imagine that is the time to pay attention the most or does it even matter you just up creek and we should just be be over it I wouldn't be doing any massive cheating because your appetite as you remarked when you're low on sleep your appetite for junk food goes up you like poking at chicken and broccoli and you're like uh it's like being drunk you know I don't know if you've ever been drunk before it's been a long time for me as well but you remember like when you're drunk and someone's like chicken and broccoli are gross they're like Taco Bell and you're like yes it's that same kind of thing you get when you're sleep deprived I would definitely curb that a little bit have some protein bars have some good food try to get as little stress as you can you can still train hard and have adequate nutrition after but I would say this as the number of days goes up that you're not getting high quality sleep the marginal interest you should have in fixing that rises exponentially so if you have one bad night of sleep you can live the next day normally just try to do your best with one with one condition you start to tailor that evening of that second day into one that is most likely going to get you good sleep for example let's say Thursday night you got kind a sleep happens Friday you live your you're live your Friday like you normally would you all your things blah blah blah then your friends hit you up and they're like dude Friday night what think let's go out 11:00 how's that sound normally hey whatever 11: to 2: you go out with friends sleep in from 2:00 to 10:00 wake up at 10:00 in the morning on Saturday golden but you know that there something your kids have something let's say a soccer game at uh at 9:00 in the morning on Saturday do not say yes to that 11 o' hangout you because you are you're going to get six hours of sleep that night and compensatory sleep is a thing at the margins you're going to want not 6 hours you might want 10 hours that night to really put you back at zero so that Friday normally train however you would eat however you would except tell your wife hey honey like want to start kind of shutting it down or netflixing it at like 8:00 p.m. and she's like yep that sounds great I'm beat from work anyway a whole week 8:00 p.m. you start chilling 9:00 p.m. you're in your bedtime routine 10 p.m. you're asleep you wake up whatever 10 hours later and you're like holy I did it when people go ahead a bad night of sleep and they sort of do nothing about it to prepare for the next night of good sleep you can have that situation you just describe or it's another bad night of sleep that starts adding up and then the amount of fat you're building and the amount of muscle you're burning off it starts to add up and it's just more for you to fix down the light dude if I have if I have three bad nights in a row it's a rule in my house that I pretty much go and get a hotel room on the four brilliant I just it's like again I've been with my wife long enough to know that she knows I'm not picking up a hooker like I can just go down the street whatever pick up a hooker go to the hotel she's she she knows we have understanding well mama don't know don't hurt her uh yeah yeah I just go and you know I'd say about 80% of the time it works sometimes I get stressed out about getting my sleep and then I'll be like if I'm not falling asleep in the first 30 minutes I'm no no no no no and then okay yeah I can speak to that that's a big problem that people who struggle with sleep have is to start putting an emotional veilance on sleep is it's such a good thing and thus not sleep is such a bad thing and I need this good thing of sleep so much that if I'm not getting it I need to start freaking out and normally like freaking out is something that like puts the the the the the pool queue behind your ass to get you to do something but with sleep it's totally backwards I like when people say it's just a funny nomenclature thing try to relax you're like okay am I relaxed y it's a contradiction in terms so one piece of advice I do have for folks that are trying to sleep stop trying set up all the conditions for good sleep what are they really cool room really dark room no noise distractions I just like put rain sounds on my phone and rainstorm coming out of my phone and then just make sure that before you get into the bed and into your blankies you're feeling like you could sleep if you you don't feel like you're sleepy at all do an activity that's not overly stimulative that is a little bit fun but a little bit boring and then puts you to sleep what I do is I get on YouTube and I'm a big fan of like military strategy and Technology just and Giggles I'll watch some of the more intellectual videos and they're really awesome right but after half an hour I'm like the fck goddamn textbook lecture and I'm I'm ready to go to sleep calmly just get into bed and then when you get into bed do not try to go to sleep just let your mind wander if you're tired you're in a comfy bed it's cool in the room and it's dark and you let your mind wander you you're asleep out of here no one lasts that but if you're like in bed you're like okay I got one shot at this I better fall asleep in 15 minutes or else or else what and if it doesn't happen for you in 15 minutes or 20 minutes 30 you know that sensation where you're just lying in bed you're like clearly I'm just not I'm not even on track to fall asleep get out of bed go do another fun activity that's chill and relaxing maybe a little boring and then it'll bring you back in and you'll be able to go to sleep don't just lay in bed like this cuz then you're associating the bed with the being awake and it's all all wrong answers it's funny because when I do go to a hotel to catch up on sleep I will watch on Netflix the World War II like Series so good and like they're in black and white and it's like it's so it's just boring enough but interesting watching about D-Day and I'm just like this is interesting I kind of want to see this but no I want to go to sleep exactly sleep timer for like two hours and then yeah that's it man you're doing it right y well man where can everyone find you Renaissance periodization on YouTube I can't spell that for the life of me so search RP strength on YouTube or Dr m is Rell any one of those good luck spelling us or tell I don't even know how to advertise myself just look for the ugly face and you'll find it perfect we're right on man [Music]