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Have you ever wondered if it’s possible to build muscle and burn fat at the same time? If so, this video will answer your question once and for all. In this episode of “AX JEFF”, Jeff Cavaliere and Jesse Laico will answer the viewer’s question about burning fat and building muscle at once and exactly how it works. 60% off all AX programs - http://athleanx.com/x/208-workouts Subscribe to this channel here - http://bit.ly/2b0coMW While many will argue that in order to build muscle, you have to be in a caloric surplus and that to burn fat, you need to be a caloric deficit. This is partly true. While you need to be in a deficit to burn fat; to build muscle, you are not looking at a surplus of consumed calories, but an energy surplus. In order fuel muscle protein synthesis, your body can use stored body fat as it’s preferred energy source. The more body fat you have, the easier this is because you often times have a readily available source of this stored energy. Of course, the person looking to build muscle and burn fat at the same time has some body fat to lose! There are some key elements of caloric intake that need to be done right in order to successfully burn fat and build muscle at the same time. There needs to be a caloric deficit from your maintenance levels, but people often fail by attacking this deficit too aggressively. Exceeding a 15% deficit is setting yourself up for failure. If you go above this amount in an attempt to speed up the process of fat loss, you will have far less control over limiting the supply of calories to body fat stores and likely start breaking down muscle in order to energize the process. This is definitely not good if you are looking to build muscle. Speaking of building more muscle, we also know this will require you to increase your protein intake, but not as much as you think; I’ll get back to that in a minute. It is also important to make sure you dial in your nutrition by removing the junk from your diet and introducing nutrient dense foods that will provide your body what it needs without the excess calories. So, how much protein do you need in order to build muscle? While it has been traditionally said that you need 1 gram per lb of bodyweight, recent studies have shown that that number is about .8 grams per lb of bodyweight. While rounding up provides an even 1:1 ratio that’s easy to follow, a 20% difference makes an impact on your grocery bill as the amount of money you need to spend decreases by 20% as well. Building muscle and burning fat doesn’t start and end with nutrition; training is a major factor as well. Most people think that simple cardio will be enough to burn fat, but I will argue that it is not necessary. What IS necessary is resistance training! Why? You can burn fat by remaining in a caloric deficit, but to build muscle, resistance training is required. However, cardio and conditioning are necessary parts of training to be a healthy, functioning human being. It is also important to note that this sets you up for success because instead of cutting out 500 calories of nutrient dense food from your diet, you can cut 300 calories and burn the extra 200 from your training. That’s 200 calories you are saving worth of important nutrients, especially protein. Now some might argue that the most effective way of burning fat and building muscle would be bulking and cutting, I am going to disagree. Yes, while a successful bulk and cut might be faster, the key word is successful. I would argue that for every successful bulk and cut, there are a million people out there who have failed at it. Let me explain. What often happens during a bulk and cut is that people lack the proper nutritional discipline to successfully change their diet in order to cut. Thus, they stay in a perpetual bulk and continue to increase in size and body fat. This leads to what I call “The Big Guy Lie”. That is, because they failed their original goal of burning fat, they decide that being lean is overrated and all that matters now is to be as big and strong as possible instead of achieving the goal they originally set out to achieve. If you’re looking to have your question answered in a future episode of AX JEFF, leave a comment below and you just might be selected next. If you are looking to build muscle and burn fat at the same time, our step-by-step training programs and nutrition plans will help you to achieve just that. You can check them out at athleanx.com and be sure to take our program selector quiz to find the workout plan that best suits your current goals. For more videos on how to build muscle and burn fat in a healthy, sustainable way, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notification so you never miss a new video when it’s published.

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Are you tired of losing muscle while trying to burn fat? Discover the 3 life-changing secrets to lose fat without losing muscle, delivered in the form of a powerful, motivational speech inspired by the legendary mindset principles of Napoleon Hill. This 39-minute transformative talk dives deep into mindset, science, and discipline, empowering you to reshape not only your physique but also your belief system. ✅ Learn how to burn fat and preserve muscle ✅ Master the mindset behind elite-level fitness transformations ✅ Build unstoppable confidence with timeless principles ✅ Train with clarity, purpose, and consistency ⏱ TIMESTAMPS : 00:00 – Intro: The Real Fat Loss Mistake 02:18 – Keynote 1: Your Mind is the Battlefield 05:40 – Keynote 2: Fuel Your Muscle, Not Your Excuses 09:15 – Keynote 3: Train Heavy, Burn Deep 13:08 – Secret #1: Smart Nutrition Strategy 17:45 – Secret #2: Muscle-Building Mindset 22:23 – Secret #3: Patience is the Real Power 27:00 – Discipline: The Invisible Coach 31:10 – Vision: The Body Follows the Mind 35:20 – Final Words: You Already Have the Power 38:30 – Call to Action: Become Unstoppable 🎯 Why Watch You : Most people fail not because of their diet or workout plan—but because of a broken mindset. This speech doesn't just teach how to lose fat without losing muscle—it shows you why you're not progressing and how to ignite permanent change. If you're serious about becoming lean, strong, and mentally bulletproof—this is your breakthrough moment. 🔥 Hashtags: #FatLossWithoutMuscleLoss #FitnessMotivation #NapoleonHillInspired #MindOverBody #DisciplineEqualsFreedom #LoseFatKeepMuscle #NaturalBodyTransformation #FatLossSecrets #BuildMuscleBurnFat #FitnessSpeech #MindsetMatters #NoExcuses #TrainHard #SmartNutrition #VisionAndDiscipline #BurnFatNotMuscle #FitnessJourney #MuscleBuildingTips #CaloricDeficitDoneRight #AthleteMindset #PatiencePays #BodyRecomposition #MotivationalSpeech #TransformYourBody #TransformYourMind #DailyMotivation #FitnessBreakthrough #ConsistencyIsKey #SpeechOfTheDay #BestFitnessSpeech 🧠 Keywords : fat loss, muscle retention, lose fat build muscle, motivational fitness speech, Napoleon Hill motivation, fitness mindset, discipline in fitness, mental toughness, body transformation, lean body secrets, how to burn fat, maintain muscle mass, fat to fit journey, mind-body connection, vision and focus, progressive overload, protein intake, muscle recovery, fitness goals, training strategy, sustainable fat loss, weight loss motivation, gym consistency, clean eating habits, no muscle loss, effective fat cutting, calorie deficit tips, smart training, fitness transformation speech, muscle preservation tips

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