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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Many

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Speaker 1: years ago, I was writing for one of the fitness magazines,

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Speaker 1: had a contract to write a handful of articles for them,

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Speaker 1: And the way it works is sometimes you're allowed to

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Speaker 1: come up with the topics and sometimes you are assigned topics.

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Speaker 1: And I was assigned a topic for one of my

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Speaker 1: articles about body recomposition. I had never heard the term,

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Speaker 1: and what it is is what this fit tip is

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Speaker 1: all about. Body recomposition is losing weight and building muscle

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Speaker 1: at the same time. And I thought it amusing when

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Speaker 1: I realized what the term meant, because to me, it

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Speaker 1: was yet another example of giving something a fancy term

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Speaker 1: that is just much more simple then they want to

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Speaker 1: make it sound. In this industry, kind of like muscle confusion,

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Speaker 1: Oh you mean variation. Muscle confusion sells way more DVDs

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Speaker 1: and books and things like that, as does body recomposition.

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Speaker 1: And actually, when you type in recomposition oftentimes it wants

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Speaker 1: to spell check it because it's a weird term. But

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Speaker 1: that's what it means. Can you lose weight and build

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Speaker 1: muscle at the same time re compose your body. That's

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Speaker 1: what I've always done. I've never separated the two. I

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Speaker 1: never thought that they were separate concepts. When you truly

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Speaker 1: we're trying to improve your body. Like back when I

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Speaker 1: did natural body building, that was the goal. I didn't say, well, first,

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Speaker 1: I'm gonna lose weight and the I'm gonna build muscle. No,

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Speaker 1: I was going to embark upon a training plan to

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Speaker 1: do both of those things. Now. In one of the

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Speaker 1: articles I pulled up in researching this topic for you,

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Speaker 1: eight line jumped out immediately and I quote, but since

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Speaker 1: they are contradictory physiological processes, your body resists doing both

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Speaker 1: at the same time. I disagree. I disagree. They are

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Speaker 1: not contradictory physiological processes and your body doesn't necessarily resist

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Speaker 1: doing them both at the same time. If you do

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Speaker 1: the right things, you know what resists doing them you

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Speaker 1: because you have to do all the things at the

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Speaker 1: same time that are really difficult for most people to do.

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Speaker 1: Cardio strength training, and change your diet and then diet.

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Speaker 1: What you eat and what you consume is contradictory to

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Speaker 1: what most people believe. It is not going on a

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Speaker 1: crash diet. Have you ever seen how much a natural

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Speaker 1: body builder. I'm gonna say natural because the other body

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Speaker 1: building that has performance enhancing substances doesn't. We can't use

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Speaker 1: that as an example here. It's different. But natural body building, strength, cardio,

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Speaker 1: change your diet. So when you try to do all

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Speaker 1: of those things at the same time, for many people,

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Speaker 1: it's challenging. And that's why for many people when I

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Speaker 1: was a trainer and a coach, I didn't ask them

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Speaker 1: to do all of those things at the same time

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Speaker 1: to the degree that you have to do if you

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Speaker 1: truly want to see muscle being built while you're losing

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Speaker 1: weight and eating healthy. And the challenge isn't. This is

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Speaker 1: what's so remarkable and why I love my business and

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Speaker 1: why I love this podcast. You know, people think, oh,

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Speaker 1: I have to starve myself, I have to go on

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Speaker 1: a restrictive type. No, you have to do the opposite.

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Speaker 1: You actually have to eat more and you have to

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Speaker 1: eat more protein. And I'm gonna give you one perfect study.

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Speaker 1: We only need one because it's a fit tip and

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Speaker 1: this one suffices. But it's about protein. It's about what

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Speaker 1: you eat. And you can't eat too litsole too few calories.

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Speaker 1: Well you'll have problems. So body recomposition is about lifting weight,

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Speaker 1: doing your strength training, and doing it correctly, challenging yourself.

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Speaker 1: Cardio is actually the least important of the three go

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Speaker 1: that can't possibly be well. The line I have used

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Speaker 1: for decades is it is exponentially easier to keep five

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Speaker 1: collies out of your mouth than it is to burn

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Speaker 1: it off. Does cardio help and should you do it?

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Speaker 1: Of course, But you're trying to build muscle. Strength training

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Speaker 1: is more important, and strength training will burn calories, and

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Speaker 1: the more muscle you have, the more cowies you will burn.

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Speaker 1: But of course you need to do cardio, and I

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Speaker 1: would argue more than many body builders do because they're

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Speaker 1: worried about losing that muscle not gonna happen. I am

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Speaker 1: living proof of that. That is not a concern if

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Speaker 1: you are consuming adequate calories and adequate protein, so you

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Speaker 1: need to create a caloric deficit while consuming adequate protein.

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Speaker 1: You can't starve yourself, and that is one of the

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Speaker 1: major issues with restrictive die. It's is you lose a

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Speaker 1: lot of water generally speaking, especially low carb you lose

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Speaker 1: somebody fat and you lose muscle, so you are lowering

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Speaker 1: your metabolism, and that's why it's so counterintuitive. When you

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Speaker 1: put someone on a recomposition type diet, they often think

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Speaker 1: they're eating too much. Well, this is too much, all

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Speaker 1: this protein, all this chicken or fish or tofu or

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Speaker 1: protein shakes or whatever it is. And you need your carbs.

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Speaker 1: You need to fuel your workouts. So you need to

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Speaker 1: do strength and cardio and healthy eating. The secret sauce

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Speaker 1: is that protein protein, protein protein, and that goes to

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Speaker 1: the study I'm gonna give you two thousand and sixteen

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Speaker 1: study published in the American Journal of Clinical Nutrition March

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Speaker 1: of two thousand sixteen. The title higher compared with lower

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Speaker 1: dietary routine during an energy deficit combined with intense exercise

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Speaker 1: promotes greater lean mass gain and fat mass loss a

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Speaker 1: randomized trial. And there you have. The title is the

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Speaker 1: explanation the findings right there, Higher compared with lower dietary

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Speaker 1: protein during energy deficit. So you're lowering your calories to

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Speaker 1: lose weight. Calories in, calories out, doesn't matter where they're from.

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Speaker 1: But this is such a perfect discussion of if it's

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Speaker 1: just pure weight loss, you don't have to get into protein.

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Speaker 1: You're gonna see that scale move, but you're gonna lose muscle,

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Speaker 1: you're gonna lose water, and you're gonna lose fat. So

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Speaker 1: you need to create that co work deficit in a

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Speaker 1: scientific way, which includes consuming carbohydrates generally speaking, but definitely

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Speaker 1: consuming adequate protein. And what did this study find? They

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Speaker 1: had two groups and the men who followed a low

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Speaker 1: calorie diet that was high in protein for four weeks

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Speaker 1: lost ten point six pounds of fat while gaining two

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Speaker 1: point six four pounds of lean muscle. So they lost

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Speaker 1: ten pounds of fat, gained two pounds lit you know,

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Speaker 1: two and a half pounds of muscle four weeks ten

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Speaker 1: pounds to two and a half pounds of muscle. Those

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Speaker 1: who followed the diet with the same amount of calories

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Speaker 1: but with less protein only lost seven point seven pounds

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Speaker 1: of fat. I would say they lost I wouldn't put

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Speaker 1: only in there, but it was less and gained it

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Speaker 1: less than a quarter pound of muscle. So bring that

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Speaker 1: protein way down and you're gonna lose some fat, but

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Speaker 1: you're gonna lose muscle. You're gonna lower your metabolism, lower

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Speaker 1: your metabolism. Okay, but what did they also find that

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Speaker 1: you needed to take in and I've talked about this

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Speaker 1: on numerous shows with Dr Brad Schoenfeld, one of the

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Speaker 1: experts on protein and hypertrophe, muscle building, and many other

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Speaker 1: times as well. The dietary protein intake was higher than

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Speaker 1: the recommended dietary allowance during an energy deficit, and that

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Speaker 1: helped preserve lean body mass, particularly when combined with exercise.

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Speaker 1: You need to eat when you exercise, not starve yourself.

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Speaker 1: So body recomposition is just saying you have to do

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Speaker 1: things that the diet industry and the exercise industry and

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Speaker 1: all of those Charlatan's in my fields podcasts, books, We'll

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Speaker 1: tell you the opposite. You're eating too much, you're doing

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Speaker 1: too much of of you know, things that are actually

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Speaker 1: working for you. The problem is you need to do

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Speaker 1: all of those things consistently and correctly. And for this study,

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Speaker 1: they say one to one point five grams per pounded

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Speaker 1: body weight during um the core deficit. So that's that's

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Speaker 1: up in the body building range. That is what body

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Speaker 1: builders will do, and that's around thirty grams per meal,

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Speaker 1: which is generally where I shoot. When I am building muscle,

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Speaker 1: it's around forty grams. Thirty to forty for me per

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Speaker 1: meal and when I'm getting ready for a race and

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Speaker 1: need to lose muscle, which is really hard when you

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Speaker 1: build it, when you have that muscle memory, it's around

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Speaker 1: grams per meal for me. So I'm cutting back on

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Speaker 1: the cow. He's cutting back on the protein, but I'm

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Speaker 1: still getting protein because I need that muscle. I just

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Speaker 1: don't want as much. And so that is a really

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Speaker 1: important distinction. We're talking fat loss versus weight loss, so

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Speaker 1: you can use a body fat scale here. And final takeaway,

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Speaker 1: how do you do it? What? How are you going

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Speaker 1: to program your week? Now, this is a fit tip,

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Speaker 1: but I'm gonna give you a quick overview. You want

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Speaker 1: generally or around three times a week of strength training

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Speaker 1: and that would be full body routine. You're gonna hit

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Speaker 1: everybody part three times, So Monday, Wednesday, Friday a great

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Speaker 1: challenging full body workout three times per week. Now, body builders,

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Speaker 1: they're gonna go six times per week with a day

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Speaker 1: off and that may be two days and that may

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Speaker 1: be strength in the morning, cardio in the evening. So

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Speaker 1: it depends how many times a week you're gonna work out.

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Speaker 1: But you want to hit your body parts everybody party

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Speaker 1: around three times. And that's why when you read these

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Speaker 1: body building magazines that do focus on the steroid world,

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Speaker 1: they don't have to do these things the way we

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Speaker 1: do them, so that that's where you can do one

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Speaker 1: to two body parts per day and things like that.

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Speaker 1: It's different, and you want to do how much cardio

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Speaker 1: minimum of three times per week, but it is not

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Speaker 1: the most important thing here. You can create a caloric

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Speaker 1: deficit with the healthy eating, but it's going to help,

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Speaker 1: but you definitely don't want to sacrifice strength training for cardio.

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Speaker 1: Totally counterintuitive to what most people think. You're gonna burn

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Speaker 1: calories strength training and when you cut it out of

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Speaker 1: your diet, not exponentially, but just enough. You know, one

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Speaker 1: to two pounds a week, five dred to a thousand

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Speaker 1: calorie deficit per day, slow and steady that's what works.

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Speaker 1: And for the cardio mix of steady state and intervals,

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Speaker 1: so you can go low intensity for longer durations and

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Speaker 1: then the shorter workouts where you throw in a handful

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Speaker 1: of fat burning higher caloric expenditure intervals. But I find

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Speaker 1: it humorous that it has a term and that people

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Speaker 1: separate the two. Ever since I have started working out

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Speaker 1: back in my teens many years ago, it was I'm gonna,

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Speaker 1: you know, lose weight and build muscle, and you're just

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Speaker 1: doing everything consistently. Now that's the challenge. The challenge is

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Speaker 1: changing a bunch of behaviors at once. But it's not

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Speaker 1: challenging if you have a great strength training plan, you

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Speaker 1: do cardio you enjoy, and you find the foods that

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Speaker 1: work for you, the sources of protein you enjoy, and

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Speaker 1: finally that you don't cut your calories too much. You

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Speaker 1: can what burn five hundred through an hour of exercise

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Speaker 1: and eat five hundred less or burn seven hundred and

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Speaker 1: fifty I'm sorry, let me let me flip that, burn

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Speaker 1: two d and fifty through exercise about a half hour

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Speaker 1: and take in seven fifty less. And there's the balance

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Speaker 1: between the cardio and the eating and then building the

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Speaker 1: lean muscle with the strength training and adequate sources of protein.

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Speaker 1: If you want to know more about the protein, please

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Speaker 1: listen to the numerous shows I've done on those topics

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Speaker 1: or that topic, especially with Dr Brad Schoenfeld way back

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Speaker 1: when one of the first interviews I ever did. And

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Speaker 1: then you have it fit tip, Can you lose weight

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Speaker 1: and build muscle? At the same time. Of course you can.

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Speaker 1: Of course you can, and this is a great excuse

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Speaker 1: to go grab that body fat scale. Not accurate, but

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Speaker 1: it will do what you needed to do to show

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Speaker 1: you when you're losing body fat and when you're gaining muscle.

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Speaker 1: Thank you so much for listening. I am Tom Holland.

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Speaker 1: If you want to reach out and ask questions comments,

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Speaker 1: please I I love to hear from you. Tom h

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Speaker 1: Fit is Instagram and Twitter Tom h Fit. You can

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Speaker 1: go to Fitness Disrupted dot com email me through the site.

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Speaker 1: Have a brand new virtual gym that I'm building out,

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Speaker 1: putting all the content from decades, videos, exercises, articles, everything.

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Speaker 1: A forum that is Tom Holland fitness dot com. And

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Speaker 1: my newest book is The Micro Workout Plan. Please rate

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Speaker 1: the show leave a comment if you have not yet.

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Speaker 1: Takes like one second, and I really appreciate it when

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Speaker 1: you do that, and I want you to know I

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Speaker 1: have the greatest job in the world, and I take

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Speaker 1: it ridiculously seriously. I'm never going to push a product

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Speaker 1: that I don't believe in. I don't even push products,

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Speaker 1: and I leave a lot of money on the table,

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Speaker 1: but I don't care because my reputation and my trust

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Speaker 1: that I build with you is what matters, and I'll

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Speaker 1: get you the results. Just gotta listen and slowly put

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Speaker 1: into practice what you hear here. Thank you for listening.

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Speaker 1: I'm Tom Holland, exercise physiologist, certified sports nutritionist and the

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Speaker 1: lover of Greef fitness. Remember there are three things we control.

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Speaker 1: How much we move, what we put into our mouths,

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Speaker 1: and our attitudes, and that is awesome. Fitness Disrupted is

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Speaker 1: a production of I heart Radio. For more podcasts from

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Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows.