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Hi everybody it’s Brad from bradnewton.tv. I’d thought I put out a quick audio to give you a five step process that if you’re just starting your training journey that you can apply right now so that you can build muscle and lose fat at the same time. One of the most common questions I get on my website is, “Brad how can I build muscle and lose fat at the same time?” The good news is that if you’re listening to this and you haven’t started your training journey yet or you’re quite clueless when it comes to what to do when you go to the gym that I have really good news for you is that you will be able to for the first six to 12 months of proper weight training, you’ll be able to do both simultaneously.
Common question I get though is, “Brad can I convert my fat stores into muscle?” That doesn’t happen. You can’t, it’s not metabolically and physiologically possible to convert fat stores into muscle. What happens is you reduce fat and you build muscle and they’re two separate processes. So in this audio I’ll give you the five step process and I can assure you that if you follow the steps that I give you in this audio which I’ve also done write up for in an article on my website, so maybe go and check that out as well, if you follow these steps you could easily lose between 10 and 15 pounds of fat and gain about 10, 20 pounds of muscle in your first year of weightlifting. That’s something to look forward to. You have to follow the steps. And take this from somebody that was once out of shape and I was a skinny fat guy and obviously I’m in shape now. But let’s get this started.
Step number one is that you must eat about 30% less calories every day. So whatever calories you’re consuming now, you’re going to eat 30% less those calories. I know it’s not perfectly accurate but the point of step number one is to really put yourself in a negative balance it’s to consume less calories than what your body’s eating every day. Now if you want to be able to calculate, just using a simple calculator, I’ll link it up, you can go to the note section of this audio or you can go to the article on my website and there’s a very simple calculator that you can use to calculate how many calories you need to eat to maintain your current weight and then how many calories you need to then eat to maintain a negative energy balance so that you’re eating 30% less calories everyday. That’s a simple little calculator that you can go and check out on my website.
That’s it, that’s step number one. 30% means that you’re not going to be starving yourself either. Lot of people think, aww if I’m eating slightly less calories than what my body’s requires everyday that I’m going to be starving myself. The truth is you’re not. You might feel a little bit hungry every now and again but the idea of getting 30% less calories everyday is that that 30% that you’re not getting from the food that you’re eating, you’re body has to get it from stored energy supplies. In this case it’s going to be your fat stores. So that’s number one and that’s one of the most important steps and that’s why it’s step number one.
Step number two is you must keep your protein intake nice and high. Now there’s a number of reasons for this and there’s good research out there which says that if you are in a high protein diet when you’re weight training then you’re going to preserve your muscle and that’s beneficial when it comes to losing fat as well. Keeping protein up high also means that you’re going to be more satiated because remember step number one, when you’re eating less calories then what your body need everyday then having high protein in your diet is going to mean that you’re not going to feel as hungry from time to time. So that’s really essential, I can’t stress that one enough.
In terms of how much protein you need, now there’s good science on this as well, it’s all on my website. Between .8 to one gramme per pound of body weight per day of protein is what you need. Between .8 and one gramme per pound of body weight per day in protein. In practical terms, right now I’m about 200 pounds so if I go one gramme per pound of body weight per day in protein, that’s 200 grammes of protein. And that might seem like a lot. 200 grammes of, considering right now you’re probably taking in maybe 50 grammes, 40 grammes of protein everyday depending on how much meat you’re getting and that kind of stuff but I’m guessing that you’re not getting, if you’re going to be lifting weights which is one of the predicating factors, we’ll get to that step number three, if you’re going to be lifting weights, I can guarantee you that you must increase your protein intake by default otherwise you won’t build any muscle period. You have to have, you have to get a lot, you have to take in more protein than what you’re taking in now. There’s lots of research out there which says anywhere between .6, .7 grammes up to one gramme per pound of body weight per day. So keep that in mind.
Now real quick if you’re thinking about how to get in that much protein every day, 200 grammes for a 200 pound dude like myself is a lot. So of course about 50, 60% of that daily intake will come from whole foods such as meat, like nuts, all sorts of, just whole foods. Whole foods. The other 50 or so percent will come from powder like whey protein powder, casein, egg protein powder and it’s of course it’s going to be easier if you’re supplementing with powder to meet your daily requirements. Keep that in mind. You don’t have to use protein powder supplements but I’m just telling you that it’s going to be hard to get, to give you context, a 100 grammes of chicken is 20 grammes of protein. So that’s a lot of chickens. If you just using whole food alone. That’s why I like to split them, I’ll get 50% or so from whole foods and the the other 50% or 60% of my protein intake from protein powder as I mentioned.
So you’re going to keep your protein intake high even on you’re rest days, even if you’re training three days, four, five, six days a weeks, those one or two or three rest days you’re going to be taking in .8 to one gramme per pound of body weight per day even if you’re not in the gym lifting weights. Lot of people make this mistake. When you’re not training in the gym your body’s still recovering. It’s still building the muscle that you’ve broken down in the gym so it becomes essential that on your rest days you keep your protein nice and high as well. So that’s step number two.
Step number three is the heavy weight training aspect of things. We talked about step number one you’re in a calorie deficit, step number two your protein’s going to be nice and high and step number three is heavy compound weight lifting. Now what does that mean? On my websites I’ve actually got a photograph of me 18 months of training or so, I was training for about 18 months or so in the gym and while I look like I’d never been to the gym in my life. But I swear to god I was in the gym three days a week training, I was doing cable fly, I was doing the pec deck, I was doing endless sit ups, crunches, I was doing planks. I was doing lots of things but I wasn’t doing the right things. And so it looked I never hit the gym in my life.
If you pay attention to this you’ll save yourself 18 months. You won’t go through all that agony of telling people, “Oh I go to the gym.” And people look at you and go, “Oh really.” You can tell that they think you’re lying. What you’re going to do is you’re going to incorporate, when I talk about compound weight lifting, I’m talking about exercises that are going to be working multiple muscle groups simultaneously. When I’m talking about isolation exercises although they’re important, isolation exercises should not the centre of a weight training programme for a beginner like yourself. I made this mistake. I was going in for the isolation exercises first and that was the primary aspect of my weight training and that was why I didn’t get anywhere.
So when I incorporated the barbell squat, now take note, the barbell squat, bench press, deadlift, and the military press, so those four major compound movements that was when my body dramatically changed. Now not overnight but within six weeks I started to see dramatic improvement. And I still doing isolation exercises but it wasn’t the first thing I would do if I go to the gym. I would start with doing for example, barbell squats as number one if I had a late day, barbell squats. One of the most hardest most difficult exercises you can do and if you don’t know what that is, just go to YouTube and type in barbell squat or how to barbell squat and they’ll be plenty people out there they’ll show you what to do. Very hard to do and then you’ll start with that and then you’ll incorporate it, you’ll incorporate isolation exercises after that.
The next one being bench press. So if you’re doing a chest day, you’ll start, and this is for the ladies as well, you’ll start if you want toned arms, then bench press is going to help you with your triceps. So bench press will be the first thing you’ll start with on your chest day. And deadlifting and military press are the other two. And so I actually will link up an article in the audio notes here so you can set up a really basic, simple, easy to follow beginner weight training programme. One that you don’t, you won’t need to go to a personal trainer and pay 60 bucks, apologise for the background noise. Sounds like I’m standing on the side of a road.
But look, honestly I’ll link up an article, you won’t need to worry about spending 60, 70, 80 bucks on a personal trainer to write you a programme. I’ll give you an article that I wrote. It was so simple, so easy to follow. I made it that way for a deliberate reasons. Go check it out. It’ll teach you how to set up a basic weight training programme around the barbell squat, bench press, deadlift, military press and so forth. so they’re going to be four major lifts that you’re going to emphasise.
Those exercises that I mentioned, they are very powerful, they are compound exercises so they work multiple muscle groups. Of course there are other compound exercises that you can do but the four that I mentioned are also the basis of many really good beginner strength training programmes like, Strong Lives Five by Five and Starting Strength by Mark Rupito for example. They incorporate these four major exercises as the core of their programmes. And those programmes have transformed thousands of people’s bodies over the years. Tried and true methods. Why try and reinvent the wheel? There’s thousands things that you could possibly do in the gym, there’s thousands of different variations of exercises you can do. Why? Let’s stick to what’s tried and true.
And then the other piece of step number three is heavy. Now what does that mean? It means that we’re going to be emphasising one of the core primary pathways to building muscle and strength. There are three pathways to building muscle. The one that has been shown in science to be the most effective is progressive tension overload. It’s the idea of adding a little bit of weight to the exercise every week. And by adding a little bit of extra weight every single week you’re progressively providing overload to the muscles you’re training. And through that process you will build muscle and strength over time. And that’s found in research to be the most effective way of building muscle and strength.
And so with these four major exercises that I mentioned you’re going to be doing heavy squats, heavy bench press, heavy deadlift and so forth and every single week you’re going to be adding a little bit of extra weight to your barbell squat, to your bench press, to your deadlift, to your military press. And when I’m talking about extra weight every week you want to be adding about five pounds of weight to your squat, your bench press and so forth. And if that’s too much, so 2-1/2 kilogrammes or five pounds, if that’s too much then aim for 2.5 pounds every week on top of your squat and so forth. So that’s going to be progressive tension overload.
In terms of how many reps and sets, I talk more about this on my website but essentially we’re talking about volume, it’s more about volume than how many reps and sets you should be doing. It’s a good beginner question, I had the same question. How many reps and sets should I be doing and that kind of thing? And to be honest with you it’s about training volume which I talk about on my website. It would take another five minutes to explain that so go to my website and check that out. I talk about what volume is the ideal volume for someone who’s not taking steroids. That’s a big thing as well. If you’re taking steroids then your training volume is going to go through the roof. That’s step number three.
So I’ll move down to step number four is being consistent. Gosh this is super important because most diets and training programmes don’t work because people don’t stick to them long enough to make them to realise the benefit. If you’re eating 30% less calories every day using MyNetDiary or MyFitnessPal as a guide and then you spend one week learning how to deadlift, bench press and so forth and then you give up after your first week. Then of course you’re not going to see results. Nobody gets results in a week, or two weeks, or three weeks.
If you stick this out, here’s my word, if you stick this out, if you follow these steps for just six weeks, six weeks, that’s going to be long enough for you to start seeing results. Seeing results is a massive motivator for everybody that I know. If you’ve ever made change in your body in the past and you see that change in the mirror for yourself, that’s enough to keep you, that’s enough of a motivator to keep going. That’s what you need to keep the momentum going is to see that change after six weeks. Six weeks is really, really, really good timeframe. I know right now you’re probably just listening to me and you’re probably going using blind faith and nother guy, another guru, another fitness expert but I’m just telling you tried and true backed in science, I’ve done it myself and you need faith. You need faith.
If you’re not going to see the results tomorrow then you need faith in what I’m sharing with you. And six weeks is enough time to, and every day, every day, I’m talking about maintaining a negative energy balance or eating 30% less calories than what your body needs every day and doing that every day. In training you’re weight lifting in the gym is going to be between three to five or three to six days per weeks. That’s what I’m talking about being consistent. Not going once and then not going to the gym once and then that’s it. Or not eating 30% less calories for four days and then going out and splurging. It’s just not going to work, you’re just wasting your time. Six weeks my friend, six weeks.
Step number five is really simple, it’s follow step number four. So there’s really only four steps. So step number five is really is to be consistent and that’s it.
So I hope this is helpful, I hope you found this super duper helpful. My closing ideas, my closing thoughts on this is that if you are somebody that has never followed a structured weight training programme before in your life and you’ve sort of, or never trained in the gym at all then you’re considered to be a beginner. And by the way, when I first started my training, when the first 18 months of not know what the fuck was going on and just doing whatever exercises I felt like doing and as I mentioned before and then the photo on my website which is actually inside the article that I wrote for this audio. So go and check out that article actually ’cause I have photos of my body before I followed the five steps and then after I followed the five steps. But 18 months of just doing random shit in the gym, not knowing what I was doing, confused, that kind of stuff. I was still considered a beginner even though I spend 18 months doing random stuff in the gym and that kind of thing.
Anyway that’s it. So you can absolutely build muscle and lose fat at the same time for the first 12 months. For the first 12 months as an absolute beginner. And as I mentioned before the expectation here is that if you follow these five steps you should expect to lose between 10 and 15 pounds of fat and gain about 10 to 20 pounds of muscle in your first year of weightlifting. By the way these are not arbitrary numbers, I didn’t just make them up to make this audio sound cool. This is based off models that Aragon and these guys they’ve worked with thousands of athletes that do not take steroids. That’s a key word here. Not taking steroids. ‘Cause I’m a natural fitness model competitor, I’ve never taken steroids in my life and so it’s important that if I’m speaking to somebody who’s wanting to transform their body, unless you’re taking steroids then you’re going to be expecting 10 to 15 pounds of fat loss and 10 to 20 pounds of muscle gain in your first year if you follow these steps.
So that’s it my friends I’m going to round this off. Please rate this audio if you like it give it a love heart or give a like. Give it a rating. Share with somebody. Share it with, put it on your Facebook. Put a link on it, whatever. Do what you gotta do and go to the show notes or whatever it is and go to the links where I also talk about this thing, these five steps in detail as well. I write them out on my website. And that’s it so thank you so much, Brad from bradnewton.tv. And speak soon.