Building Muscle VS Losing Fat

Transcript

Speaker 0:00

All right. Welcome back to another episode of the Extreme Lifestyle Living Podcast. Now, today it's obviously, um, the second video that we're doing, so, you know, I do hope the audio is trans transferring. Okay from the video into the audio.'cause I know some of it is a little bit differently. Um, and I still have a fucking ton of anxiety doing all this stuff because there's a camera with separate audio. And then I got my MacBook, which I'm watching things and not that it's relevant to you guys at all, but, um, even the stage of the game, you know, things just are, uh, continuously uncomfortable, right? So I always feel like it's a spaceship that I'm set in, set up in. But you know, the feedback I got already. From the podcast and doing the video has been absolutely fucking incredible. Your guys' support and, uh, love for everything is, is great. And, you know, let alone, let alone a lot of you guys have been supporting me for a long time and most of it's always been audio. So now to get, uh, get to have the video there, you get to add that extra layer about interpersonal, um, just, just personality into it, right? And I feel like, you know, when you're a visual learner versus audio. You get to see a lot more of the context of emotion, you know, my points, the things that I'm trying to get across and things like that. And I honestly just genuinely like it. You know, I'm chilling. I like, I'm gonna start bringing, like I said, every time my fucking notes to the podcast so I can really bring a lot of impact and honestly, it's fun. He's honestly just incredibly fucking fun, just sitting here with my notes and what I wanna talk about. But, um, you know, it's February 6th, I'm recording this. So this would be the, uh, this would be the second into February when you guys are listening to this just about. And like I said, it's, it's, I'm always gonna remind you guys of at least as, as long as I have this podcast as to what time of the year it is. Six weeks into the year is already done. You know, January's already under, under our belt when you're listening to this episode. It'll be the second full week of February starting. So we're just getting around that six week marker of the year. And, you know, I want you guys to understand that because time is gonna go regardless of what you fucking do with it. And it's on you guys to just make sure you're reflecting, you know, adjusting, you know, moving forward with your guys' goals and just staying aligned with the versions that you guys wanna become. Because a lot can change within, uh, a fucking year. 365 days is a long time, but at the same time, it's a very short time. So I always wanna reflect and just like, you know, always have that organically because that's the main reason why I'm here. And that's why I like having the podcast as a video now, and I get to watch them, reflect on them and have my notes and really like, you know, figure out my kind of personality around it, you know, and just have fun with it. But if I don't reflect, I'm never gonna get better. And I think for you guys, again, just jumping into the ear, wanting to be better versions of yourself. The only thing that's on the table in terms of limitations is your self-doubt and excuses. Everything else is fucking fair game. If you're willing to show up, be consistent enough and be disciplined, do the shit you don't wanna do to become the version of yourself that you've never been before. I can promise it's gonna work out. Um, but today's topic is building muscle. I wanna talk about building muscle. It's funny, I don't usually do straight up fitness. Type of podcast. Usually it's perspectives or more connection based or like through my experiences and stuff. But to be honest, you know, running a fitness coaching business, as much as I love this podcast and love mental health and things like that, everyone struggles with their fitness to some degree. Whether it's nutrition, whether it's, um, working out, whatever it may be. But, you know, a lot of us in this world talk about losing fat, being small, losing weight, and no one really talks about building muscle, which is honestly, you gotta lose weight, lose fat. And do fucking way. It's a trifecta. It's gonna do way more than just losing weight and losing fat. So I wanna break down a few different, um, just like points about that one being what's, like, what's gaining muscle versus losing fat. How there's a big difference in it. I wanna talk about how building muscle is harder than losing fat. Which is almost like a controversial take. Um, and then just talk about protein and you know, what it, why it's so fucking important. And then talk about consistency, commitment, and shutting the fuck up and doing what you gotta do.'cause at the end of the day, no one wants to eat all this food. I know I don't wanna eat all this food. If we could just take a magic pill, which some people try to do that. Or a magic substance, which some people also try to do that. Um. Then you can maybe see success. Like, you know, I mean, if there was something out there like that, then you know, you lie to yourself to see success. Like, we would all fucking do it. Do you know what I mean? We would all sit there and take that, take that route. But it's not, you know, that's why most successful people understand the, the, uh, basic fundamentals and the principles that you gotta do some shit you don't wanna fucking do.'cause in the boring work is the consistency. That's there's, there's growth. There. And when it comes to building muscle, like we're in a world where everyone's trying to be smaller and be like, you know, this version of ourselves, that's just like shrinking ourselves. We never talk about building muscle, especially as women. Um, there's even a trend going around where guys are joking about. I think as guys and girls that just trying to wear guys who are like, um, they don't wanna date too bulky. Women and women are making fun of the, the men that are making, like, it's just a whole fucking, it's a, it's, it's a big fucking thing, right? And building muscle is one of those things where if you can focus on it more than you can focus on losing fat, you're gonna see way more success. And I even got caught up at the beginning of my fitness journey, just trying to be small, trying to lose weight, trying to lose fat and things like that. But when you understand what it does. To your body. Like what the difference is, is, you know, gaining muscle is actually increasing your muscle mass and size. Losing fat and weight is keeping you the same size, just shrinking you. That's all it is. You know, if you're, if you're, whatever muscle mass you have on you now, and all you're focused on is losing fat and that's your primary, your objective, you're not gonna be any stronger. You're not gonna be any bigger, you are not gonna have any more muscle definition, like your tone, your toneness, and your body fat will go down, but it's still not gonna hit that visual that you. Think it's gonna do, because building muscle is what changes your frame. It changes your aesthetics, it changes your, your, your, your, your infrastructure of how you look and feel like, you know, when you lose, if you lose fat, you can look and feel better, but it's not gonna fit that mold that you think it is. Like, prime example for guys, guys wanna fill t-shirts, they wanna have big chests. Big, uh, big chest. They wanna have big dealts, big arms. They wanna fill the t-shirt muscles. If you just lose fat, you will look better in a t-shirt, but that doesn't mean you're gonna fill out that t-shirt. That doesn't mean you're gonna look good in that t-shirt. You're gonna look better, but you're not gonna fit that mold that you're looking. You wanna have your biceps pop outta your shirt. You wanna have your dealts, your chest and your back pop outta the shirt. And if you're a grown ass man, you're not gonna squeeze yourself into extra small or small. Like, I mean, some guys do when they're fucking look stupid as shit, but. That's not gonna make you feel better. It's gonna help you feel better. But if you focus on building muscle, not only are you gonna gain more muscle to look, look better and feel better and hit your goals better, but organically as well, you're gonna lose fat. So there's a huge difference there. It's like those people that just care about the scale going down and like, you know, that's why it's like, not to jump ahead, but reason why building muscle is harder than losing fat is'cause losing fat just comes down to being in your calorie deficit. And then, um, how much of that calorie deficit and how aggressive it is, meaning how many calories are you burning more than you're actually consuming? Once you hit a certain percentile, most of the weight you're losing is mass, is muscle mass. So that's why if you focus on building muscle and being in the surplus and actually play that algorithm and, and learn those macronutrients and how to gain muscle, it becomes a way better fucking game. But it, it talks, it, it, it takes a lot more fucking work, you know,'cause you can literally eat a good amount of calories each day, but not really care too much about the macros where your protein, carbs, and fats are, and still lose weight and lose fat. You can't do that and build muscle. You can't sit there and get 6,000 calories a day and just gain muscle. You can with the calorie surplus, and then eventually your protein is gonna hit a level that you're eating each day with how many calories you're getting. That's gonna be enough protein to gain muscle, but the quality of that muscle is not gonna be good. What is doing to your body is not gonna be good. So the reason why building muscle is harder than losing fat or losing weight is because building muscle doesn't just take. Um, calories. You gotta understand your macronutrients. When you're losing weight to losing macros, it's more so about consistency around your calories overall. Are you eating enough calories for your body to have energy? And then the next step after burning and shredding the fat to another level is learning the micro macronutrients to see where the fat is losing.'cause most people at the beginning just need to learn to eat consistently. If you wanna build muscle mass, if you wanna build like that lean tissue and get stronger and see that growth and feel different, you have to understand what protein is. You have to understand what carbs are. You have to understand what. You have to understand what fats are. You have to understand what all these different things are because the calorie surplus or deficit when it comes to building and, uh, maintaining your muscle mass, has to be spot on from a macronutrient sta standpoint, because again, going over to the losing the fat and losing the weight, if you're, let's say 500 calorie deficit and you're just trying to lose. Most people just care about that deficit. They don't care about where the macros are at. They don't care where their hydration is at. They just say, am I burning more than I'm consuming? And if it's a yes, then they think they're seeing success, which to a degree you will see success. But again, to go back to how you feel and look in the mirror, let's see you or your guy trying to wear that t-shirt or your, uh, lady trying to wear a dress or your hips look good. You have the curva curvature, your body, you're slim, you have the, your back looks good. It's an open dress maybe, and you just feel confident. Like, same with the guy. Now if you're in a 500 calorie deficit every single day and you're continuously losing weight and your clothes are fitting better, you are going to feel and look better in those clothes in the t-shirt and the dress, but you're gonna be flat. And what flat means is those muscles aren't actually gonna be filled up with any, any calories or any energy on your carbs. Meaning that your, your symmetry, your shape, how you look in the dress, how you look in the shirt. It's just gonna be a shrunken version of yourself. And like, you know, when you see people on Instagram, you see people in the gym and they have like the veins, they have the striations, they have that, that pump, and they look their best. And even people on Instagram and the influencers, you gotta see all of those visuals are fueled with carbohydrates, fueled with fats, fueled proteins in. It's a calculated process. You know, even with me, like the reason why I look a certain way is'cause it's a calculated process. If I just lift on right now in a bodybuilding prep, if I just worried about a deficit. There's gonna be a point of diminishing return where I'm just losing all of my muscle mass. So you gotta learn about your macros, you gotta learn about building muscle more so than just losing fat. Because even when you look at the physiological side of life and how your body metabolizes fats and how your body metabolizes calories, there's a threshold for how it breaks down those calories. Do you know what I mean? So it's like if you're just eating, like I said, 6,000 calories and it's not. Filled to the right macros, then it's like your body's gonna use that energy, but all of that surplus is gonna fuck your body up depending on how, how much of a surplus it is, how much epi deficit is where these foods are coming from. But if you can learn the macros and micros, what happens is your metabolism is what you want to fire on. A lot of people hear the term a. Body recomposition, but they don't really understand it. So most people, when they start a program or start to finish or start their journey, they just wanna lose weight, lose fat, which is great. But if you focus on building muscle, then you can get into a position to learn about body recomposition. And recomposition means that your weight will stay virtually the same within reason, maybe up or down five or 10 pounds. But what will happen is that the, the weight that you're currently at, you're converting your fat into muscle while burning the fat at the same time. So instead of just focusing on. The calorie deficit, 500 calor, uh, 500 calories, and like you're burning more than you're consuming. Two, being a deficit. Look at it from a strategic standpoint and then play the puzzle. Play the game. Play the equation. Okay? My calories are at, let's say 2 50, 300 calorie deficit. Let's say 500 for the sake of the conversation, but old of the calories I'm eating, where are the percentage of proteins, fats, and carbs? If you can play that game, what will happen is not only are you giving yourself enough calories to hit the markers of. Preserving, maintaining and gaining muscle mass and gaining strength. But you're also giving yourself enough protein for that, which means that your fats and your carbs are gonna be in alignment as well as to your cognitive function. Your hormones and everything regulates itself.'cause it has the right amount of macronutrients and microbes within the calories you're consuming. And then the carbs, what's gonna be the main driver factor of your fat loss? Meaning that all the extra deficit that you're burning, so let's say um, 500 calories you're burning, the percentage of that's gonna come from your carbohydrates. Meaning that you can actually lose fat while preserving and gaining muscle. So that's the, that's where you want to get at. And that's why when you like, you know, looking at it from like, let's say you like all of this is going over your head, because we're talking about macros and micros and numbers and things like that. That's why we talk about eating breakfast with a high protein. 30 to 50 grams. 60 grams. Same with lunch, 30 to 50 grams, same with dinner, 30 to 50 grams because let's say you get 50 grams of protein, breakfast, dinner, lunch, that puts you at 150 grams of protein. As a man, that's still not enough, but again, that's still better than getting a hundred grams as a woman. That's. Fucking Farb. That's great. That's perfect. That's right in the baseline between 1 35, 1 65, depending on what your goals are, that's gonna help a lot. As a woman, you know, as a guy, you had a protein shake, you get the minimum 180 5 to one 90, like you're gonna notice. Notice a significant difference. And the reason why that I feel like that's so important is because all of us wanna look and feel our fucking back. You know, so when you understand the science behind things and understand, you know, what your body does with certain calories and foods and these things, like, that's when you start to really get excited and understand the level of life. And that's why, you know, initially we all wanna lose weight and lose fat because we think we're gonna feel better and look better. Which we are. Like I'm saying, there's no, there's no, there's no doubt about that. Do you know what I mean? But again, you're gonna be a shrunken, sunken in version of yourself, like myself included, even Emma. We were looking at our progress picks from like 10 years ago when we first got into it, and our version of a cut in bulk and all these different things was just. Starving ourselves really. And we looked better and felt better, but it's like we all, we honestly could, could've done it a lot better. And the reason why just focusing on losing weight and losing fat isn't good is because you can ruin your fucking hormones. You can ruin your digestive track. You can ruin your fucking, um, your mental health, the binge eating patterns and yo-yo dieting. There's so many different variables with it. Whereas when you learn how to build muscle, you realize food is fuel you have to eat. And then also you, not only that you have to, but you want to eat. Which actually leads to the last, one of my last points is consistency, commitment, and just shut the fuck up. Like, at the end of the day, if you wanna gain muscle, you have to eat protein. There's no way around it. If you wanna drive your fucking car, you're gonna put gas in it. If you wanna go for a fucking to The Bahamas or to Mexico or something for vacation, you're gonna take a fucking flight. You wanna live in a nice fancy fucking house, or you, you, wherever you, whatever roof is over your head, you wanna live there, you're gonna pay fucking rent. So you gotta understand that it's, you gotta commit to it. It is what it is. The more approaching you get, the more muscle mass you have. The more muscle mass you have, the higher metabolism will be, period. The higher metabolism is the more calories you burn, period. The higher calories you can burn, the easier it is to shred fat, period. There's no rhyme or reason, there's no secret gimmick. That's just exactly what it is. Now, like I said, losing weight and losing fat, not a bad thing. It can get you started, but this, there's levels to this stuff, and if you can focus on protein rate outta the ga, nine times outta 10, most people that literally focus on high protein getting their steps in, getting their hydration in, see more success long term and short term because. They're playing the bigger picture. They're not just trying to pigeonhole themselves into like shrinking themselves and becoming a version of themselves that they don't think they are yet. You gotta build it up. Prime example, one of my clients, Noah, right now crushing it, lost like 15 to 20 fucking pounds on fire. He was really focusing on that deficit, systemizing his food, regulating it, which is great. Now it's about systemizing the macros. You gotta get that high protein into you. You gotta make sure the right fats and right carbs are getting into your body so you can continuously speed up your metabolism and can catch it. So the percentage of the weight you're losing is all. Fucking fat, and that's how you do it. But the reason why I'm going animal consistency and commitment and shutting the fuck up is because shutting the fuck up. Because you gotta accept that it's there. Just that you gotta pay taxes, just so you gotta pay bills, just so you gotta pay rent. Just so you gotta put fucking groceries on the table just so you gotta get, uh, gas, car, um, fucking, what is it? Gas in your fucking car. You gotta do it. If you don't wanna do that shit, that's not gonna happen, period. That's it. And you gotta be consistent with it. You can't do it three to four days outta the fucking seven. You can't do a four to five days outta the seven. You can't do a five or six days of those seven. You gotta do it seven outta the fucking seven days, period. And you gotta fucking be consistent and committed to it. That's just it. There's no rhyme or reason around it that there's, there's no secret gimmick. And I can promise you if you get a surplus of. Protein, and then you literally never miss that protein in your hydration goal and hit the gym for six times a fucking week. Within three to six months, you will have less fat. You'll probably lose weight because if you look at it, I, I don't have any examples in the video, but search what does one pound of muscle of leg versus one pound of fat? There's like five times amount of fat because you're, how much your muscle mass weighs is a lot more dense. So one to five pounds of muscle is way smaller than one to five pounds of fat. So when you learn and understand these things, you're gonna see a lot of success. And I feel like me just ranting about it today, kind of hitting some of the topics as to, um, what pertain to how to gain muscle and the difference between losing weight, losing fat, and gaining muscle will help a lot of you guys. I don't like to get too scientifically on it because I feel like there's no relevance. No relevancy to it. Like unless you're an athlete, um, to a certain degree and like really, really get, you know, fired up to learning the, like the individualized macros, micros, what all these different things do. I think there's a benefit to that, but the bare minimum of we all want to be our best versions of ourselves. It's no different than investing. Like we, like we all wanna have financial freedom where we can be 65 years old and have no worry about money. So it's like when we invest money, we don't gotta know what the fuck's going on with it unless you're interested in it. Same with the concept of fitness and, and nutrition. All these things we don't gotta know about all the shit that goes in behind it. We just gotta know, do we gotta do it? And why? Period. Like prime example of savings. Do you want to have a savings account? You gotta put money away every paycheck. You just gotta do it. If you want to know why more and everything else behind it, go ahead and learn it. But if you are at least doing that, you're gonna be safe. Period. Same with the nutrition, focusing on protein and everything else in that regard. So, um, that's honestly how I got to be honest. I feel like I ranted a lot, but just because I wanted just to share just a lot of the ex, uh, the perspective on building muscle versus the perspective of losing weight and losing fat. Because at the end of the day, I don't really do topics that are straight up on fitness. But, um, a lot of the mindset around that too is one I want to get into, which I felt like I did. So that's all. Let's see, all I got. You know, I think I wanna do more of the, the fitness side of things.'cause you know, as much as I am a coach and a community person, I, I do generally enjoy the mental health conversations and perspectives from that regard. Um, but I don't realize how much you guys look up to me for fitness advice, nutrition advice, workouts, and all those things. So I think organically I'm gonna start getting into more of those because. It's just more information, more gains, more impactful for all of you guys. Uh, but um, and I enjoy it. That's why the fuck not. But other than that, I appreciate you guys all. If there's anything you guys need, always know, just don't hesitate to reach out and then just keep doing what you guys do best, which is leave from the front and set the fucking standard. Let's go.