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Make exercise something you LOVE to do, not something you punish yourself with. Get my *free* resources: Grab a free copy of my first #1 best selling book, Diet Disruption: https://www.diet-disruption.com/freecopy Grab a free copy of my 2nd #1 best selling Book, Stop Sabotaging Your Weight Loss: https://www.stopsabotagingyourweightlossbook.com/ Get free access to my Video Series to learn why you sabotage and how to fix it: https://www.jenniferpowter.com/videos I’m Jennifer Powter, a weight loss and fitness expert. I’m super excited about this video today. Why? Because it’s one of the things I hear women asking for all over the world, it’s something that I hear trainers promise that they can deliver, bootcamps guaranteeing that they will provide, and it’s really actually very difficult to achieve. What is it? It’s the age old question, “Can we build muscle and lose fat at the exact same time?” Let’s dive into muscle first. Let’s take a look at one pound of muscle right here. Let’s just pretend this is your bicep muscle. (It’s actually pork tenderloin.) To actually build muscle we’re asking our body to go into a catabolic state, meaning that we’re taking small units, building it and putting them together to create protein synthesis. That is how we make muscle. For instance, this muscle is beautiful right now as it is. If I want to make it bigger I have to eat more so I can add more bulk to the muscle. Here’s a pound of fat. Most of us have body fat on us. We need a certain amount of fat, it’s healthy, it’s how we make cholesterol, some fat is good for us. However, some of my clients come to me saying that they want to lose fat and build muscle. The thing is to lose fat we have to be a slight caloric deficit and to build muscle you have to be in a caloric positive state. So, to build muscle we have to eat more and to lose fat we have to eat less. How do we achieve both of those physiological states at the exact same time? For most of us – the average woman out there, people like me, people like you – it’s extremely difficult to accomplish. It’s often what puts us into “weight loss purgatory,” that state where you’re exercising a ton, your body composition isn’t changing, and your bootcamp instructor or your personal trainer is telling you, “Don’t worry, it’s because you’re building muscle and losing fat, your weight is just staying the same.” No, it’s not. You’re not achieving either goal and you’re staying stuck at the exact same thing. We have the nice bicep muscle and then we have this layer of fat over it. Now you think, “I want to look a bit more toned for summer. I want to have my arms looking nice in dresses or tank tops,” or whatever it is you have in your closet that you want to feel great and look sexy in. You think, “Great, I want to build muscle and lose some fat.” If you actually do the work and try to increase your muscle size without decreasing any of the fat, you’re still not going to see the tone. In fact, your arms are simply going to look bigger. That’s usually not the goal we’re going after. When we actually go after losing fat first, what we’re doing is putting our bodies into a catabolic process, a metabolic pathway where the fat cell is actually broken down and it’s released into smaller forms so it can turn into energy. What that actually ends up looking like on our body is slowly the layer of fat gets smaller. As that layer of fat gets smaller and we keep working on releasing it, because fat is just stored energy – that’s it, it’s energy that is waiting on our body that we can use and release to do more work – this is what it starts to look like. Don’t worry about hitting the gym and hitting the weights super hard. Definitely worry about being active and having fun and working out, but the easiest thing for you is to simply eat just a little bit less so you can take these stored energy pockets on your body and utilize them and mobilize that fat as fuel. Make sense? Good. Thanks so much for watching. I’ll be back again soon with another video for you. Happy biceps.

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