How to NOT Lose Muscle While Losing Fat

[PsycoKill3r]

I helped my gf lose 30 pounds ina month. Ima be a personal trainer lol

[Jetvictor]

I lost about 84 pounds in 10 months :)

[miles2057]

I'm here cos' I saw you on Destorm's video.

You are good,mate. I have subbed and I will look forward to seeing more of your vids and catching up too.

Cheers from Melbourne, Australia.

Peace.

[HEYYitsMEyou]

30 lbs in 2 months

[bladedush]

back in nov when i started my weight loss plan after hitting 116kgs (255lbs i think) after just running 3km's a day (metric in aus sorry), after 1 month i was down to 100kgs (220lbs), id managed to loose about 35 lbs, but since then ive been crazy busy with work, but this month ive started to crush it again with the cardio while keeping muscle, thanks for the vids they keep me energised!

[jeffferguson69]

Im losing about 1 to 3 lbs a week, decent amount of protein, around 50 gs of carbs a day, im getting my fiber, not shitting blood yet, lol.im not really excercising much really, so whats your insite omar

[MsLittleAlisha]

I've lost 66 pounds in about 6 months. Going to lose 7-10 more then I'm done.

[djflashb]

I lost 45 killos in 7 months

[larsjuh22]

brain = smart XD, thanks for the tips though ;)

[SDWolverine93]

not 100% sure but 9th grade was eating good cut out all the junk food and soda pure water. was hitting the gym doing lot of cardio and weights for like a month went from round 190 -160/170 so i guess like 20ish pounds ina few months. but im back 2 it trying 2 loose it again.lol

[g00dlife]

Good advice... 30lbs in 6 months. Prob 80% muscle though, and it sucked.

[HHFDFirefighter06]

5 pounds in a month lol

[rkc61595]

50lbs in 3 months

[myweightlossdiary83]

I lost 84 lbs in 6months but I want to gain muscle and get rid of the extra flab around my muscle. I do insanity dvds everydag except sunday as well as p90x but lately I have been benging..maan!

[tonymejia123]

8 reps??? wtf?!?!?! its 12reps for upperbody noob! x)

[TheLonelyRhyno]

@tonymejia123 It also depends on what you're trying to build. More weight=more size Lower reps=more weight.

[joshwakbak3]

Great video Omar! How long have you been personal training and is it a great job? Just passed my gym instructor course recently now moving onto my level 3 personal trainer course you see. :)

[latin0prid3]

your a fucking legend!!!! went from 86 kilos 23% bodyfat to 78kilos 12% bodyfat and now am sitting on 92 kilos 13% bodyfat fuckyeah

[Getmusclequick]

235 to 175 bout a year lol I was not trying to build muscle at the time just lose fat

[Trollnumber12]

May I ask you a question, Chef Buff? I'm 22 y.o. and 6'2, weighing about 169.4 lbs with a fat% of 13,7, muscle mass on 141.5 lbs - BMI 21.5. My question is, would it be extra beneficial for me to use your platinum program instead of the standard, or is the platinum only for people looking to lose some serious weight? Btw, can do a single push up or 3 pull ups and no chin ups.

[RollingStone850]

lost about 40 lbs in 6 months im sorry i took so damn long lol XD

[dagibbons]

I love these videos

Lost 2 stone one summer on a diet my girlfriend put me on - the ten years thinner diet for girls...yeah...I've stopped talking to women since

[alfaspring007]

Hey! Omar.. good video but i am starting by now a plan to loose fat cause i have acumulate grease at my abs also at my chest so.. what would be better to star my plan.. loose fat or bulking? please i will wait 4 your answer!!

[OmarIsuf]

@alfaspring007 loss fat then :)

[criostiona]

@OmarIsuf what do u think of cross fit?

[OmarIsuf]

@criostiona Overrated. Its ok for women, not recommended for most guys looking to build size

[loaya2112]

GREAT video ! thanks man ! just wondering , i ve lost a lot of weight maybe too much but at the same time im scared of eating too much and getting FAT again .... how should I eat ??? and also what do you recomend to build muscle FAST???

[alfaspring007]

@loaya2112 hey bro how do u loose weight i am starting a loosing weight plan.. help me please.. its better loose fat first or bulking?

[OmarIsuf]

@loaya2112 You should do a transition phase, which is slowly upping the calories by about 100-200 per week until you are in your sweet spot. For size, working out 4-5 days per week with big compound movements and not over extending in each workout is crucial! You got it!

[metallife4ever]

i lost about 2kg of muscle when i was sick :(

[feugo0]

good video , i was overweight 3 years back - 85 kgs , i lost 15 kgs in 10 months and started building muscle , i was able to gain 9 kgs of muscle in 2 years , well now i am 14% bodyfat , if i get down to 8% and be ripped will my muscles look fat at low body fat ? many say low body fat = low energy levels , is that true ?

[pedalero]

your vids are great man. keep rocking.

[cooljohnny005]

I went from 253 pounds to 169 pounds within 5 months.

[alfaspring007]

@cooljohnny005 what do u do tell me pleasee!! :)

[AADeZigns]

I lost about 30 lbs in 3 months.

[KiwiDillan23]

80kg down to 70, now bk up to 82 :)

[JMAKUS]

I am 5'-4", a pocket hurculeas... Lol.. my weight is at 199.4. I know I should be doing more cardiovascular... What foods should I eat bro.

[Frankorumble100]

am i overtraining if i run a mile every day and workout? i am 6ft 190lbs running the mile in 5:34. then i workout in the gym for about 1 1/2 hours 4 days a week training a small muscle with a large muscle such as (Monday- Chest & Tricept)

Ive lost 2% body fat and gained 2lbs of muscle in 3 weeks

Is this good or will i plateau

[chefchristoper]

130 in 7mnths

[srbrand04]

I've been stuck around 190 now for a while, and my workouts have kind of plateaued...been doing 4 day splits, but I think I need to incorporate some circuit training, more cardio, and start lifting heavier.

[jgp1]

Great vid like always bro!

Man I feel like I'm eating a lot 1950 calories daily (about 200g of protein ) in two weeks and lost 10 pounds, trying to do 40 proteins 40carbs and 20 fat, I weight 222(lost 10 pounds so far) and I feel like I'm eating too much , should I worried or not ?

[TheBrianBurkeEra]

190 to 165 In 2 Months, Then about a year later 170-155 at around 13% body fat in 3 months without any cardio, just good diet and lifting. Then when everything was rolling I ended up pulled a nerve in the back :-(. No Gym for about 6 months Now at 165 and looking to get around to 155 and then build muscle slowly.

[Properfitness]

thanks man think a refeed is exactly what I need.

[theory0723]

255 to 195 in about 6 months

Although I only went to the gym twice a week.

Will i see a drop in body fat percentage in maybe a month or two? Ive started going to the gym 3-4 times a week. and also, what should I be eating?

[Docholiday11x]

lost 130lbs in a little over a year

[itchyt1t]

My buddy told me you lived in toronto!?! You down to gym ?!

[pathfinderdude08]

I went from 6' at 94kg to 6'1 at 74kg over a period of 7 weeks. I then continued to loose weight til I was about 63kg and looked like a skeletor. I have been eating over maintenence for the past 5-6 months and have gotten to 73kg at 10.4% bodyfat. My goal is 90kg at 8-10% bodyfat. How long do you thhink it wll take? I am pretty good genetic wise with gaining lean muscle?

[pathfinderdude08]

Oh I am 17 years old by the way.

[OmarIsuf]

@pathfinderdude08 Take it slow in terms of calories, for 18 KG of quality muscle will take over 2 years

[pathfinderdude08]

@OmarIsuf Okay, thanks man!

[freaky69man]

i lost 105lbs in 6 months... this was before i had any education on weight lifting and weight loss.. i feel i lost it far 2 quick and am now suffer from loose skin. i've been a stable weight for 2 years now and the skin hasnt gone anywhere.. i've been cutting slowly for the last 6 months but i guess my stomach will always remain there... should i just start bulking??

[OmarIsuf]

@freaky69man slow bulk, build that lean muscle!

[Schmiegle22]

Went from 215 to a skinny 160 then back up to a solid 180 of muscle. Currently bulking so awesome vid. FAVED!

[skipcloudwalker]

200 to 146 currently..

Eat more slow carbs to lose fat only.. And more frequently.. Most of the time it's just too much sodium in the diet and you'll look puffy from water retention.. You have to figure it out for yourself what it is that your body is holding on to.. Either fat or water or both..

[kirtanmistry]

8pounds in a week from doing HIIT training when I got fat from revising for exams.

[rerereremixxx]

22pounds in a year

[XCDPTY]

you better go to the gym to do cardio and weights with or without air conditioning?

[OmarIsuf]

@XCDPTY Doesn't matter

[desmag]

Hey man good video, but what if im doing a pure cardio workout like insanity?

[OmarIsuf]

@desmag I can't comment on that program as its not my program and I don't recommend it (I mean its better than nothing don't get me wrong..I'm just not comfortable talking about something I've not designed

[desmag]

@OmarIsuf Ok man thanks for the answer, how much do you think i can burn by doing your whole program, also the most i have lost was 20 pounds in a month.

[OmarIsuf]

@desmag The whole fat ass to baddass in 12 weeks depends on what you weigh, for fat, about 24 pounds minimum I'd say

[yasmeenfive]

@OmarIsuf great video & advice Omar, you're the best !!!

[AtoZyzzyva]

Another great video but the issue of calories wasn't directly addressed.

My clean bulk cals are between 2700-3000 meaning my maintenance is 500 below that roughly.

My question is: how much do I decrease my calories from a clean bulk and how long do I do it?

-100 a day for a week? Go straight to maintenance and then maintain for a week before dropping calories? I am confused and would appreciate help.

Great video, was wondering today how to approach a bulk-cut phase :D

[OmarIsuf]

@AtoZyzzyva To do a transition phase I would do about 100 calories a week UNTIL you start losing weight, when you are losing weight, stop dropping calories ONLY drop your cals by the MINIMUM amount necessary to lose fat!

[fagaaaa]

Guys question, Im just a beginner and probably 12 out of the 15 types of excercises i do are compound(3daysplit) but keeping them all to 10-12 reps, should i really go that low to max8 reps? I means thats max8 reps on almost all my excercises wouldnt that be more focused on getting strength rather that muscle? Thanks for the help

[ptuku]

@fagaaaa he clearly said that max 8 is to maintain or improve your strength, not to gain size.

[Hashashin8]

@fagaaaa i do 6-8 with a 45 second to a minutes rest in between STRICTLY...its all about fatiguing the muscle to the growth threshold, and this does it great. ive seen great strength gains and muscle gains...in my opinion its the best of both worlds

[AwsomeJew80]

i lost 37 lbs. in about 5-6 months, it's awesome not to be called the fat kid anymore :D

[deathies123]

how come my weight remains the same however my waist is getting smaller? Is this even possible Im confused whether to decrease my calorie intake or not :/

[nevermoRew]

I know its icredible but i'v lost 84 pounds of fat+muscle(i wasnt working out, no knowlage etc) in 3 months.

[snakeyez01]

Went from 140ish to about 200 pounds. Just over a year. Went from fat ass to badass! Now married, crazy job hours and a beautiful daughter later I'm at 230...and a fatass.

[JAStube86]

Went from 275 (I'm 5'8) to 215 in about 6 months, back up to 235 but that's mostly because I've been building muscle and not worrying much about fat loss, its happening at an acceptable rate, should be cut by spring.

[Hashashin8]

i went from 298 to 192 in about 13 months....hardest/best thing ive ever accomplished

[nate12290]

Started at 136... bulked up to 175 and cut down to 165. Bulking was way harder than cutting.

[sportsportsport]

I skipped my work out this evening !!! hhahahahaha

[cube4jesus]

I went from 290 to 200, so 90 lbs gone! If you dont believe me, I have video for proof.

[UnknownSymbols123]

hey omar, i dont mean to disrespect or anything but lately we havent seen your body progress and wether or not you still have those abs from your badass program. In your next video could you tell or show us whats been happening with yourself as it would be a massive help!

[OmarIsuf]

@UnknownSymbols123 No disrespect felt! Couple things. Yep I now have my abs, you can see my Twitter account to confirm this, I have pics on there. I also will be doing a video a little after my birthday to establish my 2012 goals (this will be in 3 weeks). I plan on doing a mass phase starting end of Feb., this is my first mass phase in almost 3 years! I did Fatass2Badass in 2010. Unsatisfied with the results in 2011, I sought to repeat the transformation but the quick rebound was bad for my bod

[h2dude69]

I started working out 3 months ago. Only lost 5 lbs. Went from 150 to 145 However, my waist did go from 36 to 31.

[Toedoog]

@h2dude69 If you're a beginner you probably packed enough muscle on to make those scales not move an inch. I did that when I first began, I was worried until I noticed myself getting bigger, but my clothes getting smaller.

[h2dude69]

@Toedoog

I did a lot of plyometrics and cardio and my quads increased quite a bit. I guess that's why the scale didn't move.

At first it was discouraging but I pushed on and now I see it was worth it. Even though the scale didn't move much, I can see my upper abs. So I started weight lifting.

Sick of cardio. Its time gain some muscle

[AmericanFitnessGuru]

Damn, you lost a lot of weight real quick, any secrets you'd like to share?

[o00thunderhawk00o]

this past summer i went from about 155lbs in july down to 130 by September. the last. at the end there i went from like 140 down to 130 in like 2 weeks. thats when i really started feeling like shit and went to the doctor to find out i was over training and anorexic. im back up to 145 now, a lot more muscle now but im not gonna like it was kinda nice being down at like 4-5% body fat. even tho i hardly had any muscle i had a sixpack.

[Marocallday]

"Poorly planned I apologize!" lol love this guy

[Missyplaymate3]

Great video thank you for sharing

[Liakos256]

Since August 2011, i have lost30Kgrs, i went from 127Kgrs to 97Kgrs. I have been going to the gym for 2 months now, training 4-5 days a week, 3 hours each day. My muscle is building, i do feel a lot stronger than before - BUT i have excess fat that needs to go and it really AINT easy to lose it. I suppose i will have to keep doing what i do and be patient....

[Hashashin8]

@Liakos256 3 hours is way too long in the gym....what the hell are you training each day? 3 hours is like a longggg full body workout....and 4-5 days a week? you need to tone it down and replace those extra sets with riding a stationary bike or walking on a treadmill.....2 hours max you wanna be in and out of the gym as soon as possible

[Liakos256]

@Hashashin8 I train two different muscle groups each day, i do a 30 minute total of cardio workout, plus 2 different exercises for my abs. All of that, takes me about 3 hours to complete.

[Hashashin8]

@Liakos256 well toss out abs every day and do them only 1-2 times per week because they need to recover too, your just destroying them by working them every day. and you could ditch every day cardio, and on your off days do HIIT because its 10x better than just normal cardio and it burns more calories. 3 hours in the gym is building up way too much cortisol and thats the stress hormone that influences your body to use muscle as energy. after warm up you should only be in the gym 1hr

[Liakos256]

@Hashashin8 I appreciate your advice, but 1hour in the gym isnt enough to train 2 different muscle groups. And if you do want to see difference in your body, a musclegroup must be trained at least twice a week.

[Hashashin8]

@Liakos256 hahahahahahha dude who told you that? do you only do high reps? sometimes i dont get around to training a bpdypart to a week and a half later and i still see strength and rep increases...your overtraining my friend. you need to tone it down and youll see 2x better results....your arent growing muscle in the gym, your growing on your days off and sleeping at night. the only way what you said is true is if you do like 20 reps on every set every body part every day.

[Braga5292]

Lost around 130 lbs. Took me about a year. Was hard as shit and im stuck with a little saggy skin. Sucks but im sure weight lifting can help.

[TheTypeRTheory]

I lost 110lbs from Aug 10 to Aug 11, but It's ground to a screeching halt with these last 15lbs or so before I can see abs. I think I'd cut my calories too low, ~1500 or so, so now I'm gonna push them back up to maintenance and double my cardio and see where the fuck I end up. Oh, and all while partaking in as much non masturbatory NEPA I can get my hands on.

[OmarIsuf]

@TheTypeRTheory Much smarter chief

[rairaiken20]

i love to run does that burn my muscle?

[AOUSI]

Sir, what in the blue hell is PBB? Or what ever you said...you said it way too fast!

[DubStepEdition]

i tell you straight up man, a little while ago i went on a 500 calorie diet for 1 week AND cardio daily, i lost 4kgs and lost a shit load of strength, oh and im typeing this at 4:48 am in the morning yes it turned me into a fuckin zombie, tryin to fix that now! and DO NOT crash diet dosnt end well some times

[shaneXD]

I lost 20lbs in 3 months just by picking up the weights and drinking plenty of water.

[Newbpwng]

i went from 163 to 195 in 6 months and dropped back to 163 lbs and in a sense i fucked up i lost all my strenght but after i cut the 163 was at 7-8%bf and before i bulked up my 163 was maybe 9-10% bf so i did retain maybe 3-5 lbs of muscle

[aztek617]

thanks



[aurelienmelle]

brain=smart

not always

[Newbpwng]

GOOOOOOOOAAAAALLLLLLLLLLLLLLLL­LLLLLLLLLLLLLLLLLLLL

[Newbpwng]

FIRSTSTSTSTSTSTTST!!!!!!!!!!!!­