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Strength training doesn't burn fat it stimulates muscle growth and preservation. When it comes to getting shredded to the bone, dedicated cardio is the king. You cannot think of shreddedness if you cannot do cardio. Even though body hates moving at low calories, you still need to get up... show more

Kamal Saini | Biomechanics Coach

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24,518 views • 2 months ago •via X (Twitter)

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Your metabolism isn’t broken. You’re just playing the wrong game. Post-chest day pump into a full Forbici feast: their largest pepperoni pizza, cacio e pepe, Caesar salad, double protein chicken bowl, and wine. This is what metabolic flexibility actually looks like. When you carry significant muscle mass at 12% body fat, your body becomes a completely different machine. You’re not just “lean”, you’re metabolically advantaged. Think of it like this: Fat cells are storage units. Muscle cells are furnaces. The more furnaces you have running 24/7, the more fuel you can throw at them without consequence. At 12% body fat with real muscle tissue, your insulin sensitivity is optimized. Nutrients partition preferentially into muscle, not fat. Your body actually PREFERS to burn fat for fuel at rest and shuttle carbs into muscle for growth and performance. This is why I can destroy an entire Italian feast on date night without anxiety or tomorrow’s cardio “punishment.” The muscle mass creates metabolic flexibility, the ability to efficiently use whatever fuel source you give it. Most people obsess over aggressive deficits and endless cardio, treating fat loss like an emergency. Yes, these tools work. Yes, you can preserve muscle if you’re smart about it. But you’re still playing defense, constantly fighting to maintain what little muscle you have while grinding through restriction. The game isn’t just getting lean. It’s building the engine that makes being lean effortless. When you prioritize muscle acquisition FIRST, you create a physique that burns more calories at rest, handles carbs better, and allows you to eat like someone who enjoys date night. Stop majoring in the minors. Build the metabolic advantage first, then reveal what you’ve built. Your grandmother was right - you need to eat. When you have the muscle mass to support it, food becomes fuel, not the enemy.

Your metabolism isn’t broken. You’re just playing the wrong game. Post-chest day pump into a full Forbici feast: their largest pepperoni pizza, cacio e pepe, Caesar salad, double protein chicken bowl, and wine. This is what metabolic flexibility actually looks like. When you carry significant muscle mass at 12% body fat, your body becomes a completely different machine. You’re not just “lean”, you’re metabolically advantaged. Think of it like this: Fat cells are storage units. Muscle cells are furnaces. The more furnaces you have running 24/7, the more fuel you can throw at them without consequence. At 12% body fat with real muscle tissue, your insulin sensitivity is optimized. Nutrients partition preferentially into muscle, not fat. Your body actually PREFERS to burn fat for fuel at rest and shuttle carbs into muscle for growth and performance. This is why I can destroy an entire Italian feast on date night without anxiety or tomorrow’s cardio “punishment.” The muscle mass creates metabolic flexibility, the ability to efficiently use whatever fuel source you give it. Most people obsess over aggressive deficits and endless cardio, treating fat loss like an emergency. Yes, these tools work. Yes, you can preserve muscle if you’re smart about it. But you’re still playing defense, constantly fighting to maintain what little muscle you have while grinding through restriction. The game isn’t just getting lean. It’s building the engine that makes being lean effortless. When you prioritize muscle acquisition FIRST, you create a physique that burns more calories at rest, handles carbs better, and allows you to eat like someone who enjoys date night. Stop majoring in the minors. Build the metabolic advantage first, then reveal what you’ve built. Your grandmother was right - you need to eat. When you have the muscle mass to support it, food becomes fuel, not the enemy.

Coach Paul

22,950 views • 9 months ago

"If you elect a politician who will continue to buy weapons to crush the people of the forest (bandits), you will destroy yourselves. Because you cannot do it. You cannot do it. Even Allah will not grant you victory." —Sheik Gumi

"If you elect a politician who will continue to buy weapons to crush the people of the forest (bandits), you will destroy yourselves. Because you cannot do it. You cannot do it. Even Allah will not grant you victory." —Sheik Gumi

Ozor Ndi Ozor

189,632 views • 8 months ago

Even though the Tentacle's connection to the main body has been severed, the smaller eyes still follow you around if you get near it! #Fortnite

Even though the Tentacle's connection to the main body has been severed, the smaller eyes still follow you around if you get near it! #Fortnite

Rezztro

62,398 views • 1 year ago

This can’t be for real. 😂 Weight training actually improves bone density. And do you know how long it takes to get “bulky” lol Even at the highest level people have zero clue what they are talking about when it comes to sports performance.

This can’t be for real. 😂 Weight training actually improves bone density. And do you know how long it takes to get “bulky” lol Even at the highest level people have zero clue what they are talking about when it comes to sports performance.

Dr. Jack_JL Sports

156,785 views • 3 years ago

You don't need a caloric surplus to maximise muscle gain.⠀ ⠀ An intermediate natural lifter gains around half a kilogram of muscle a month. That's 15 grams a day.⠀ ⠀ Muscle is roughly 75% water. The dry tissue you're depositing daily is around 4 grams of actual protein and minerals.⠀ ⠀ Caloric cost of laying that down: about 6 calories.⠀ ⠀ Six. The amount in a single grape.⠀ ⠀ Now look at the bulking advice:⠀ ⠀ - 300 calorie surplus⠀ - 500 calorie surplus⠀ - "Eat big to get big"⠀ - "You have to be in a surplus"⠀ - 3,500 calories minimum⠀ ⠀ You're being told to eat hundreds of calories above maintenance to fund a process that costs the energy of a small piece of fruit.⠀ ⠀ Where do those extra calories go?⠀ ⠀ - Glycogen (with water bound to it)⠀ - Subcutaneous fat⠀ - Visceral fat⠀ - The toilet, eventually⠀ ⠀ The scale moves. The mirror moves. The waistband moves. The actual muscle deposition does not move any faster than it was already going to.⠀ ⠀ You cannot force-feed your way to faster hypertrophy. You can only feed enough, then wait.⠀ ⠀ The body grows muscle on a schedule. Your job is to show up, not to overpay.

You don't need a caloric surplus to maximise muscle gain.⠀ ⠀ An intermediate natural lifter gains around half a kilogram of muscle a month. That's 15 grams a day.⠀ ⠀ Muscle is roughly 75% water. The dry tissue you're depositing daily is around 4 grams of actual protein and minerals.⠀ ⠀ Caloric cost of laying that down: about 6 calories.⠀ ⠀ Six. The amount in a single grape.⠀ ⠀ Now look at the bulking advice:⠀ ⠀ - 300 calorie surplus⠀ - 500 calorie surplus⠀ - "Eat big to get big"⠀ - "You have to be in a surplus"⠀ - 3,500 calories minimum⠀ ⠀ You're being told to eat hundreds of calories above maintenance to fund a process that costs the energy of a small piece of fruit.⠀ ⠀ Where do those extra calories go?⠀ ⠀ - Glycogen (with water bound to it)⠀ - Subcutaneous fat⠀ - Visceral fat⠀ - The toilet, eventually⠀ ⠀ The scale moves. The mirror moves. The waistband moves. The actual muscle deposition does not move any faster than it was already going to.⠀ ⠀ You cannot force-feed your way to faster hypertrophy. You can only feed enough, then wait.⠀ ⠀ The body grows muscle on a schedule. Your job is to show up, not to overpay.

Sama Hoole

47,002 views • 3 months ago

If you think it is "cute" or "funny" to be constantly pestered about your weight and called "fat" (even as a joke) when you are extremely thin, you are part of the problem. You normalize the idea that you need to develop an ED in order to be "fit".

If you think it is "cute" or "funny" to be constantly pestered about your weight and called "fat" (even as a joke) when you are extremely thin, you are part of the problem. You normalize the idea that you need to develop an ED in order to be "fit".

LEE KNOW 리노 GLOBAL ★

19,999 views • 3 months ago

I’ve been getting a lot of questions about my gym time and if I’m still working out. The answer is… DUH. I have to get my ass back. I lost a little weight over the past few months and I’m trying to find a good balance between cardio and strength training. Over training is an actual thing, and I was basically killing my body and burning off any muscle I had built up. Chin up, tits out…Happy Hump Day❣️

I’ve been getting a lot of questions about my gym time and if I’m still working out. The answer is… DUH. I have to get my ass back. I lost a little weight over the past few months and I’m trying to find a good balance between cardio and strength training. Over training is an actual thing, and I was basically killing my body and burning off any muscle I had built up. Chin up, tits out…Happy Hump Day❣️

Blushing Dakota

210,477 views • 1 year ago

Spring is almost here. It's a good time to start dieting for the summer. How about taking a break from muscle training on weekends and adding some cardio? The sweat you produce from cardio exercise gives you a special kind of refreshment that's different from the sweat you produce from muscle training. ☀️🌇🏟️🏃‍♂️…🏊‍♂️🚴‍♂️☺️💦😍🎶

Spring is almost here. It's a good time to start dieting for the summer. How about taking a break from muscle training on weekends and adding some cardio? The sweat you produce from cardio exercise gives you a special kind of refreshment that's different from the sweat you produce from muscle training. ☀️🌇🏟️🏃‍♂️…🏊‍♂️🚴‍♂️☺️💦😍🎶

knockout☆

66,495 views • 5 months ago

This week we did a little low crawl training while getting shot at by airsoft. Is it the best training in the history of forever? No. Do you want to get shot at point plank with an airsoft bb cause you weren’t staying low enough to the ground? Also no.

This week we did a little low crawl training while getting shot at by airsoft. Is it the best training in the history of forever? No. Do you want to get shot at point plank with an airsoft bb cause you weren’t staying low enough to the ground? Also no.

PNWGUERRILLA

84,070 views • 1 month ago

Just remember, folks: If you’re going to do indoor cardio & the StairMaster is your choice of modality….just make sure you’re NOT doing it like you see in Video 1 and instead doing it like you see in Video 2 Can we all agree to leave EGO CARDIO in 2025? Please???

Just remember, folks: If you’re going to do indoor cardio & the StairMaster is your choice of modality….just make sure you’re NOT doing it like you see in Video 1 and instead doing it like you see in Video 2 Can we all agree to leave EGO CARDIO in 2025? Please???

Dean Turner

17,868,783 views • 9 months ago

Is it part of the entitlement training #Feminism imparts that when you cannot have or do what you want throw a fit?

Is it part of the entitlement training #Feminism imparts that when you cannot have or do what you want throw a fit?

ShoneeKapoor

18,299 views • 11 months ago

When you surround yourself with like-minded athletes who are all going through the same thing as you, it gives you more drive and strength to get through those moments when you don’t want to do it any more, when you think it’s hard

When you surround yourself with like-minded athletes who are all going through the same thing as you, it gives you more drive and strength to get through those moments when you don’t want to do it any more, when you think it’s hard

BSF Pitching Performance

11,707 views • 2 years ago

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

Sama Hoole

48,342 views • 1 month ago

This is something that you cannot teach but some of the Main Roster and NXT girlies should still try to learn it… #RoyalRumble

This is something that you cannot teach but some of the Main Roster and NXT girlies should still try to learn it… #RoyalRumble

Vin

1,213,150 views • 1 year ago

"When we get to the junction where APC cannot do it alone and we need everyone on board, we will act...."

"When we get to the junction where APC cannot do it alone and we need everyone on board, we will act...."

Ayekooto

73,214 views • 7 months ago

"I can't train fasted. I don't have the energy." You have: - Yesterday's ribeye, still being slowly disassembled in the small intestine - Roughly 2,400 calories of glycogen, sitting in your muscles and liver, waiting to be asked - Somewhere north of 100,000 calories of stored fat, strapped to your body for exactly this scenario There is plenty to go around. The fuel is already in the building. The fuel has been in the building since you were a teenager. The body just needs you to stop eating long enough that it remembers where it put everything.

"I can't train fasted. I don't have the energy." You have: - Yesterday's ribeye, still being slowly disassembled in the small intestine - Roughly 2,400 calories of glycogen, sitting in your muscles and liver, waiting to be asked - Somewhere north of 100,000 calories of stored fat, strapped to your body for exactly this scenario There is plenty to go around. The fuel is already in the building. The fuel has been in the building since you were a teenager. The body just needs you to stop eating long enough that it remembers where it put everything.

Sama Hoole

50,176 views • 3 months ago

You know that feeling when you've been at sea a long time and something in your body knows land is close before your eyes do. Something ancient in the blood. That's now. Right now. We've been in the dark so long some of us forgot what we were looking for. Kept moving anyway. Sheer bloody stubbornness. Ireland knew that trick. You don't need to see the end. You just need to keep your hand on the thread and refuse to let go. We refused. All those years. All those dead ends and betrayals and moments where the sane thing would have been to quit and go live a small quiet life and pretend. We didn't. And now listen to me. The forest is thinning. I can feel it in my chest like a pressure change. The trees are getting lighter. The ground is different underfoot. We are not there yet but brother we are close enough to smell it. Something enormous is unlocking right now across this planet in the minds of ordinary people and it cannot be reversed. Cannot. They've thrown everything. It wasn't enough. It was never going to be enough because you cannot keep the truth caged forever, it has no metabolism, it doesn't get tired, it just waits. We waited with it. And now we are walking out of this thing. Heads up. Backs straight. Free men. Like we always were supposed to be.

You know that feeling when you've been at sea a long time and something in your body knows land is close before your eyes do. Something ancient in the blood. That's now. Right now. We've been in the dark so long some of us forgot what we were looking for. Kept moving anyway. Sheer bloody stubbornness. Ireland knew that trick. You don't need to see the end. You just need to keep your hand on the thread and refuse to let go. We refused. All those years. All those dead ends and betrayals and moments where the sane thing would have been to quit and go live a small quiet life and pretend. We didn't. And now listen to me. The forest is thinning. I can feel it in my chest like a pressure change. The trees are getting lighter. The ground is different underfoot. We are not there yet but brother we are close enough to smell it. Something enormous is unlocking right now across this planet in the minds of ordinary people and it cannot be reversed. Cannot. They've thrown everything. It wasn't enough. It was never going to be enough because you cannot keep the truth caged forever, it has no metabolism, it doesn't get tired, it just waits. We waited with it. And now we are walking out of this thing. Heads up. Backs straight. Free men. Like we always were supposed to be.

SiriusB

12,000 views • 3 months ago

Your body fat is a tank with a tap on it, and the tap narrows as the tank empties. - Plenty of fat: your body covers almost any deficit you ask it to - Getting leaner: it covers less each day - Properly lean: it covers very little, and the rest comes off the plate Which is why the first stone comes off while you barely notice, and the last one takes everything you have. So when you are lean, the shortfall has to arrive as food. And the industry hands you the wrong bag. Push the protein. Two hundred grams. Two fifty. Chicken breast on a kitchen scale. Past what you build with, protein is a fuel your liver has to strip the nitrogen off before you can use a calorie of it, and that machinery has a speed limit. So the extra hundred grams builds nothing and lifts nothing. Protein is what you build with. Fat and carbohydrate are what you lift with. Cut them both to make room for another shake and you have removed the thing that was moving the weight. Fat wins that choice. Twice the energy per gram. Leaves insulin alone, so the fat you are burning is not told to stay put every three hours. Keeps you full. And it is the same fuel your own stores are already releasing. Eat the fat. It is the one thing on the plate that matters more the leaner you get, and the first thing they told you to cut.

Your body fat is a tank with a tap on it, and the tap narrows as the tank empties. - Plenty of fat: your body covers almost any deficit you ask it to - Getting leaner: it covers less each day - Properly lean: it covers very little, and the rest comes off the plate Which is why the first stone comes off while you barely notice, and the last one takes everything you have. So when you are lean, the shortfall has to arrive as food. And the industry hands you the wrong bag. Push the protein. Two hundred grams. Two fifty. Chicken breast on a kitchen scale. Past what you build with, protein is a fuel your liver has to strip the nitrogen off before you can use a calorie of it, and that machinery has a speed limit. So the extra hundred grams builds nothing and lifts nothing. Protein is what you build with. Fat and carbohydrate are what you lift with. Cut them both to make room for another shake and you have removed the thing that was moving the weight. Fat wins that choice. Twice the energy per gram. Leaves insulin alone, so the fat you are burning is not told to stay put every three hours. Keeps you full. And it is the same fuel your own stores are already releasing. Eat the fat. It is the one thing on the plate that matters more the leaner you get, and the first thing they told you to cut.

Sama Hoole

23,427 views • 11 days ago