in this video I'll teach you how to do the two key things you need to build your best physique yet stick around until the end of the video to get nine extra tips on how to maximize muscle growth for the vast majority of people very likely including you dear viewer the biggest thing needed is to lose fat what is a good physique the truth is nearly everyone will look their most impressive by physique standards when around 8 to 12% body fat for men or around 18 to 22% body fat for women unless you think this
is what Peak Performance looks like if we want our fastest transformation we will need to cut losing fat and revealing existing muscle is much much faster than gaining enough muscle to look visually different muscle growth is a slow process by comparison fat loss can occur quickly so we need to lose fat but how get into a calorie deficit the foods you consume have calories the unit of measurement of energy through physical activity you need to burn off more calories than are in the foods you consume however a common mistake is to rush this process lose
fat too quickly and you risk losing muscle mass in the process there's nothing worse than cutting down too quickly only to lose the muscle in the process and reveal a lackluster physique at the end researchers from the University of Munich in Germany conducted the largest study on cry deficits and muscle loss to date and here's what they found across many studies where participants lost weight while while engaging in a lifting routine participants get away with up to a 500 calorie deficit before they started losing muscle multiply this daily deficit by seven to get your weekly
deficit and this calorie deficit would have you losing a pound of body fat per week any faster than this would have you losing muscle right not quite it likely skills to body weight too of course many other variables might play a role like rest storing body Ty percentage your genetics how effective your training routine is and more as a good heuristic aim for deficit resulting in losing just around half a% of your body weight per week go faster than this and you may start losing muscle too there are two ways to boost fat loss increase
energy expenditure or reduce calorie intake to work out your target calorie intake here's what to do start by calculating your maintenance calories any of the online calculators will do an okay job for a starting point multiply your target rate of weight loss by your weight and pounds by the amount of calories in a pound of body fat finally divide this by seven that's your daily calorie deficit subtract this from your maintenance calories and you have your calorie Target for your fat loss phase to make your diet easier stick to foods that rate highly on the
satiating checklist these are the things to look for in your diet a low energy density few calories of food a lot of fiber this will help you stay full and improve your health look for toothsome foods that require plenty of chewing and slow down the rate of eating high protein foods can also be more satiating finally as countering intuitive as it is eating foods that don't taste great will also help you stay on track you just won't be as tempted to overeat them the best food groups that meet this checklist are fruits vegetables and lean
proteins eat a diet that is 80% or more composed of satiating foods and you'll find your diets become much easier allowing you to finally lose fat the second albeit less important part of the fat loss phase is boosting energy expenditure you can't out exercise a bad diet at least not as far as fat loss is concerned the role of exercise for fat loss is smaller than the impact of just achieving a reasonable calorie intake a group of scientists from Seattle had overweight women follow one of four approaches a control group that didn't do anything a
cardio group that performed 225 minutes of cardio a week a diet group who followed a lower carry diet and a combined cardio and diet group the exercise group didn't really lose much weight despite spending nearly 4 hours exercising per week the diet and diet plus cardio groups on the other hand did lose up to 10% of their body weight if you weigh 2 more lb they lost up to 20 lb these results are very consistent across the whole literature that's not to say you shouldn't exercise lifting is super important for gaining and retaining muscle exercise
also has profound health benefits here's what I do and recommend for fat loss if you have the time for it aim for a step count of 8 to 12,000 this will increase calorie expenditure by a decent amount if you don't have the time to do more steps you can do a more intense form of cardio that'll burn more calories per minute exercising the elliptical machine cycling rowing and incline walking are all decent options that won't wear you out too much do these after your workout or anytime far away from an actual workout decrease calorie intake
boost calorie expenditure and aim for a rate of weight loss of half a perc of body weight per week all the fat loss in the world won't get you to your most impressive physique though you also need to grow some muscle while you can't grow a ton of muscle in only a couple of months unless you're a beginner we can still find tuner physiques first identify which muscles matter most to you you might find that while your chest and back are reasonably impressive your arms could use some work or vice versa for many men working
on their lats upper chest shoulders arms and quads will transform their physique the fastest by building the prized X frame if you're after a fast transformation you're probably not talking about your Cals try specialization phase take up to half the muscles in your body and train them harder than usual the remainder of your body should be trained easier than usual to free up time and Recovery to really hammer and fine-tune the muscles you need to improve that's exactly how myo adapt Works myod adapt is the smartest training app yet when you sign up for myap
you can select exactly which muscles you'd like to train that's right if you don't want to train calves you don't have to then you can also tell madap which muscles you'd like to bring up the most and it will emphasize those muscles myapt may or may not be coming out as soon as December 2024 go to myod app.com and sign up to be notified when it finally gets released you get a free trial and a lifetime discount to specialize on a muscle follow these principles first train that muscle with higher volume if you usually do
10 to 20 sets per week for that muscle try 20 to 30 likewise if you usually keep a few reps in the tank train close to failure you may find you also want to bump your frequency up from twice a week for that muscle to three or four times a week to apply these specialization guidelines here's an example if you currently train your back twice a week six sets each time try adding two sets to both workouts and adding a third back workout for a total of 24 weekly back sets this will bump up volume
and frequency slightly a recent meta analysis of over 30 studies suggested that bumping up your volume will get you more muscle growth if you're in doubt as to whether you should specialize you could just train everything equally instead to gain as much muscle as possible here are the nine principles you should follow as a starting place I'll be assuming you've been training for at least a few months to a year if you haven't just go lower on the volume first Volume 15 to 25 sets per week per muscle works great second proximity to failure take
the first set of an exercise to about two reps in the tank or so then go all the way to failure by the last set frequency wise two to three times per week per muscle is great full body and uper for lower splits achieve this frequency the most consistently so try them out for rep Rangers do most of your training in the 5 to 10 rep range but do the occasional exercise in the 10 to 20 and the 20 to 30 rep range to if you're tied on time check out this video for many tips
on how to make the most of your time in the gym set your protein intake at around a gram of protein per pound of body weight or more this will help with gaining muscle it's not a huge deal but try to spread that protein out across four meals a day aim for at least least 7 or 8 hours of sleep or more on average up to 9 hours or so maybe even better finally supplements for gains for gains only creatin monohydrate really seems to do anything but you can also feel free to responsibly enjoy your
coffee if you follow these line tips you're well in your way to building as much muscle as possible if you'd like to learn more about the details of how to build your best physique I have a ton of videos on the channel about that if you'd like to support the slickest gym clothing as you make epic Sigma male Transformations check out Rascal apparel.com truly the most durable comfortable squatproof clothing out there have a look and I'm sure you'll find something to your liking to support me and save money use code wolf at checkout for an
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