Fat Loss And Muscle Gain Mastery {Body Transformation Masterclass With Martin Silva}

In this podcast episode, Martin discusses the challenges of simultaneously building muscle and losing fat. The key insights are: - It's not possible to "turn fat into muscle" as they are different types of tissue that require distinct processes. Some individuals like beginners or those with significant fat to lose may be able to build muscle and lose fat simultaneously. For those already lean, it's highly unlikely to achieve both fat loss and muscle gain at the same time. To optimally build muscle, a calorie surplus of around 5% above maintenance is recommended. Tracking progress with a DEXA scan and aiming for a 2:1 ratio of muscle gain to fat gain when bulking is advised Building muscle should be the primary focus, aiming for 1-1. 5 pounds of muscle gain per month. Alternating between surplus and slight deficit periods can maximise muscle growth while minimising fat gain.  Tracking food intake and calories is crucial for effective muscle-building and fat loss. A patient, methodical approach centred around building muscle is advocated, with a focus on discipline, support, and tracking progress. 00:00:00 - The Balancing act of Building Muscle and Fat Loss  00:01:20 - Building Muscle and Losing Fat Simultaneously 00:02:59 - Muscle Building and Fat Loss Dynamics 00:04:55 - The Sweet Spot for Lean Bulking 00:06:43 - Realistic Muscle Gain Expectations 00:09:04 - Building Muscle Boosts Metabolism 00:10:45 - Simple Surplus Formula for Muscle Building 00:11:48 - Calculating Calorie Surplus for Muscle Building 00:13:13 - Sustainable Weight and Muscle Gain 00:15:07 - Balancing Muscle Building and Fat Loss 00:16:15 - Sustainable Approach to Weight Loss 00:18:31 - Tracking Weight Loss and Building Muscle 00:20:01 - Structured Workout Routine for Muscle Building Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan: https://mailchi.mp/1fe353b57501/level-up-7-day-challenge Connect with Martin Silva: (Social media handles, Website - hyperlinked) https://www.instagram.com/martinsilvafitness/ https://www.tiktok.com/@martinsilvafitness