4 passos para perder gordura e ganhar massa muscular ao mesmo tempo

Four steps for you to lose fat and gain muscle mass at the same simultaneously. Very well, let's go from the beginning explaining the principle fat loss, and mass gain muscle, so you understand how you manipulates variables to achieve this. If you don't understand physiology you won't advance you create strategy.

So click on like and subscribe here on the channel. Because for you to lose fat What do you need? Deficit caloric.

So I'm going to eat less than I spend it, then I lose fat, a lot easy. For me to decrease my percentage of fat, not fat, percentage I can achieve this by losing body fat, or gaining muscle mass. Really?

Why Leandro? Because look, if I have 10kg of fat in 100kg is 10% BF (body fat) of fat percentage. If I become a student of Leandro, and then he setting up the cute workouts, put me in 200kg without gaining fat, 10kg becomes 5%.

So it means that if you go my student you will have 200kg, it's a joke, but I think you understood what I wanted say, you increasing the amount of muscle mass and weight, the amount of even percentage fat drops. So there is fat and has fat percentage. And the percentage of people can fall gaining muscle mass and losing fat.

Now, how do I gain mass muscular? I need balance nitrogen staying in a positive state, that is, I need to retain nitrogen. And I with it in four ways, at least least of signals, four to win mass and lose fat.

We will talk exactly that? Exactly, so come on. Our number 4, signage through training.

So, when I train for hypertrophy with repetitions between six to twelve, more or less, with a time interval of about a minute, training each muscle group once or twice per week, more or less, fifteen sets for the big ones, 10 series for the big ones small, on average, depending on your training frequency, putting techniques advanced. All this I will activate some ways that will help me, for example, some names that we see around, Mtor, AMPK this will help us to gain muscle mass, signaling the body, it is important to increase muscle mass. So you're saying that regardless of whether I lose fat, set, it doesn't matter, if I want to win muscle mass I have to train signaling for hypertrophy?

Exactly. Even though I go on a deficit diet caloric, with cutting, I will train to hypertrophy, it’s no longer worth it to put 15 repetitions, 20? No, because you will train RML.

Have you talked about RML (training of localized muscular resistance)? Already, whenever you have a question look here: Leandro Twin more theme, which you will find this video of mine here on the channel. So if you do that, you will train RML, RML does not generate hypertrophy results, because it's muscle resistance training.

Then you will train for hypertrophy, always, you want hypertrophy the whole year, always, always. From first January to January last of your life. Do you want hypertrophy?

Always hypertrophy, even if you handle the diet differently. And this aspect of training is also important to remember that he spends calories, which favors fat loss. Then you will train for hypertrophy, and heavy, will do cardio to spend energy, because it will help you so much fat loss and gain of muscle mass, everything will work through a strategy that will be all tied.

So it's no use just running and train, and think it will happen. No, we let's go to number 3, 2 and 1 so that you can understand perfectly. To our number 3, we go to the part of diet.

So the diet part like that can I signal for me to gain muscle mass? I already understood that if I want to signal fat loss i will make deficit caloric, for me to signal the gain of muscle mass i can put protein. Protein is good.

So protein I'll put in my diet, it will help me. Now another signaling route is you do the embedding of that protein, so you can gain muscle mass. And that's when the problem.

Why? Because the incorporation of the protein it will come precisely through a carbohydrate process. So for one gram of nitrogen positive you will need, more or least 25g of protein.

And together with this, so that the balance is positive, you will need to fix this protein. And to fix this protein you spend energy, energy that will come, for example: From carbohydrate, from fat. So you will have to consume, about 100 to 200 calories of non-protein calorie sources, energy sources that do not come from protein, carbohydrate and fat.

And then you start to understand why the deficit calorie disturb the gain of muscle mass, because I lost one of these routes. Leandro, but I did the training route. This, I'll talk about it.

So in this case here you notice that the calorie deficit gets in the way, so ideally, there should be a caloric surplus, but if you have you will not make it lose body fat. Unless you manage to place a very surplus tiny, and you get more dough muscle than fat, and the percentage trough, but at first you would need apply the calorie deficit. So here we damage our current, because we will need the true calorie deficit, to lose body fat.

So in training we achieved a beauty finish, in diet we managed, more or less, because it will have protein, but it won't have both carbohydrate and fat the tip of that we would need. That takes us for number two, the other way of signage is going to be the part of hormones. So some hormones will help a lot in this positive nitrogen balance process, for example: Testosterone.

So it means that when I put testosterone, do the calorie deficit, and I train, sometimes light, I gain mass muscular? Exactly, I'm not saying which is a good strategy, because if you train better, put in more calories, you will win even more, but it is a path that help. So who is using steroid anabolic makes it easier.

Insulin is also a hormone that helps in that. GH is another hormone that helps both lose fat because it has an effect lipolytic, as anabolic, it is a divalent hormone, it uses so much the burning of fat, the process catabolic, and the anabolic process. So it is a very good hormone, only to a very small degree for mass gain muscle, which few people know.

We also have some hormones in relation to thyroid, then the thyroid helps to accelerate metabolism. So if I have testosterone, thyroid hormones and insulin, insulin sensitivity, GH and GF1, everything working cute, it makes me too much favors the gain of muscle mass with loss of fat. That’s why many bodybuilders take hormones, anabolic steroids, such as: Testosterone, oxandrolone, trenbolone, etc.

Take GH, take insulin and take hormones of the thyroid, all together, everything from high quantity. Will it hurt? Obvious that yes, hormones in doses above physiological features have side effects, but people are discussing here what works and what doesn't work.

Some things are going to have costs, and I am making clear the ones that have, SARMS enters that game too. Now I'll pause to talk about number one. So what happens here guys, when you train you signal, only when you are very trained you need to train very hard to signal very little.

So that's why that a beginner can gain mass muscle losing fat because it is very impacting, it signals very strong, it emits very strong waves, I'm using a metaphorical thing. On the diet when you're in caloric surplus this helps, but the protein also helps in calorie deficit. A person who is a beginner, again, already will make it.

What does that mean? a beginner achieves by calorie deficit, train hard, gain mass and lose natural fat, with the hormones his working beauty. Only when I get intermediate and advanced, I can't do it anymore, unless I increases my load of hormones.

So T3, T4, GH, insulin, testosterone, others anabolic androgenic steroids. What's up all this will favor even the individual advanced to gain mass muscle, and lose fat at the same time. Leandro let's take number 2, I want be natural, tell me number one.

That, number one is a strategy of training, which you can use for you to gain mass muscle in some regions, this is important to quote. Why? Why see only, I have the training signal.

How can I make a flag of stronger training without going into overtraining? Because I don't want to get in overtraining. So what can you do?

You can train weaker what do you have to better, or what you want simply maintain, so for example: I will train chest, a 3 series exercise in the week. This will already help sustain almost all the mass of your chest. And then I I can train, for example: Arms, which I I want to focus, three times a week.

Then I go train what I have weak more often, what I have strong I will stimulate just a little bit, I won't go into overtraining, and I'll be able to signal a workout. And the diet as it is hypocaloric, but I'm training less muscles, so I'm getting direct nutrients in a way in a way, for that musculature. So I manage to gain mass there, in other parts do not, but it is an attitude feasible if you want to focus the muscle weak in cutting assuming that others you will keep, or have a very small loss, that's cool to fix the shape, unless you puts exogenous hormones, that you will to be able to signal very strongly this via.

So we have these three routes signaling, beginners will respond better to diets with more calorie responds more, but then you have the deficit issue. The hormones you can put out, or you can do intelligently a direction, you make your body understand that it have to come back here, and then you also succeeds, at least, for some time. So as you can see actually gain muscle mass and lose fat at the same time is a process that is not natural for who is intermediate and advanced, is unnatural achieve both at the same time.

Despite being two distinct processes energy balance and energy balance nitrogen, only the balance of nitrogen depends a lot on the balance energetic, then it becomes a little difficult. That's why the coolest is that you can focus on bulking and focus cutting, this is the most efficient way that you will evolve your shape as a whole, directing periodic steps for one and the other. Now one thing that you can do it, especially those who are fake thin, because a lot of people who are watching this video is fake skinny.

So you can scale macros strategic, where do you go some strategies week by week, for you to achieve this recomposition body, because normally the false thin he is a beginner. And I left this explained in this video here of the tutorial of the fake skinny, what should he do exactly to gain mass and lose fat. Now that you understand the ways signaling system understands in practice the structuring, for that to happen, because if you are a beginner intermediate you get it naturally with this video.