How To Lose Belly Fat And Grow Your Glutes I How To Eat To Grow Your Glutes

YouTube, what's going on? Welcome back to the channel. Welcome to the video. In this video, we are going to be covering in depth, is it possible to grow your glutes and lose your stomach fat at the same time? Then if it is possible, what does it take for you to do that? And then once you know exactly step by step what it takes to do that, we're going to talk about how long does it take for for this to actually happen. And to start things off, you might have been told that, you know, it might not be possible. You might have to either be in a calorie surplus to build muscle and then be in a calorie deficit to lose body fat. And the answer to is it possible is yes and no. And let me explain. And by the way, this is going to be a very in-depth video. Please don't let your attention span get the best of you. I need you to make sure you watch and understand. So you see results and you see progress. So please stick with me. The answer to is it possible is yes, and I'm going to give you 2 scenarios as to why. The first scenario that it's possible for you to grow your glutes and lose your stomach fat is going to be if you are a beginner to following a real strength training program. And the reason I say real is because I am not referring to Orange Theory. I am not referring to HIIT boot camps. I am not referring to banded, like, booty workouts. I'm not referring to, like, YouTube video workouts. Nothing against any of those things, but those things are just inherently different than what following a real strength training program would be. And your next question is going to be, what is a real strength training program? And honestly, this video would be 3 days long If I covered every single thing on what a real strength training program would be. I will say this, if you head back on my channel and watch some of the videos where I talk about, for example, how many reps you should do, for example, how many sets you should do, for example, how many days a week should you work out, all of those videos kind of— I literally have a video on how to create your own workout program. All of those videos encompass What a real strength training program would be. So definitely take some time to head back and watch those videos when you are done with this video right here, because that will give you some insight onto what is a real strength training program. And the reason this is so important is because you could be working out for the past 10 years, but if you've never followed a structured plan and a structured workout program, then you, even though you've worked out for 10 years, you will be able to hop onto a real strength training program and then lose fat and build muscle at the same time, which is essentially just like what growing your glutes, growing your glute muscles and losing fat, obviously losing your stomach fat. That is what that is. So this is a good thing. And the reason I say that is because I've just seen so many people be able to hop on a real training program and see results because they actually got on a real program. So that is the first scenario of how you will be able to grow your glutes and lose stomach fat at the same time. The second scenario is if you are somebody who has maybe taken an extended period of time off from following a real strength training program. And this, when I say extended period of time off, I mean like 2, 3, 4+ months. Because let's say maybe, you know, the past couple of months you have not really worked out consistently and you haven't been in the gym and all those kinds of things. Maybe, you know, you had a lockdown where people couldn't work out, those kind of things. In that scenario, you will be able to come back and build muscle while losing fat simultaneously. So if you are one of those 2 scenarios, yes, you will be able to lose fat and build muscle in your glutes at the same time. And by the way, a beginner is, I would say, roughly in the first 6 to 12, maybe 18 months If you are lucky. So in the first 6 to 12 months, maybe 18 if you're lucky, in that time frame of following a real strength training program, that would be when you are considered a beginner. And again, an extended period of time off is 2, 3, 4+ months. Now the scenario when this is not going to be possible, or it's just going to be incredibly difficult, is the more advanced you are. So like I said, for example, in the first 6 to 12 months of you following a real training program, it's going to be a new stimulus to your body. So no matter what, your body is going to be able to build muscle and get stronger because it's a new stimulus. No matter what your calories are, as long as you are following that program, you are going to see tremendous progress. Now that doesn't mean like just go eat whatever the hell you want. Because you are going to have to be in a calorie deficit in order to lose body fat. But in the beginner stage, you will be able to build muscle while being in a calorie deficit. The more advanced you get, the less that becomes possible. And even if it is possible, it's incredibly difficult and it's most certainly not optimal because the more advanced you get, the more your body gets used to the stimulus. And so therefore, as you continue to get stronger and build more muscle, your body's going to say, wait a minute, I've already adapted I've already built muscle. I need more in order to keep building muscle. And when you're in a calorie deficit, that more is going to be the training and the working out. Yes. But it's also because unless you have the nutrition in place, your body will not have the fuel to recover from your workouts, which if you can't recover from your workouts, you can't make an adaptation, AKA building muscle. So even if you're following a good program, the muscle gains that you are going to have while being in a calorie deficit, the more advanced you get, are going to be so minimal. You really won't see any significant changes over time, which is why when you get more advanced, you are going to need to go into a calorie surplus in order to optimize your muscle growth. And during a calorie surplus, you will not be able to lose body fat because that would just defy the laws of thermodynamics. You need a calorie deficit in order to lose body fat. So the more advanced you are, this is when it becomes not impossible, but almost in a sense impossible because you need that extra fuel in order to really kickstart and fuel that muscle building process. Now you can get stronger when you're advanced in a calorie deficit because strength is a neurological adaptation, whereas muscle gain is a physiological adaptation. Somebody who's advanced can still get stronger while they're in a calorie deficit, but it is going to be very hard to continue to build muscle in a calorie deficit, which is why you'd probably need a calorie surplus. And in a calorie surplus, you are not going to lose any body fat. No. So I hope this first and foremost makes sense. Yes, it's possible if you are a beginner to following a real program and/or if you are somebody who has taken an extended period of time off from strength training. And again, beginner, 6 to 12, maybe 18 months. Taking an extended period of time off, 2, 3, 4 months. If you're not one of those 2 scenarios, typically you're going to need a calorie surplus to build muscle and then you're going to need a calorie deficit to lose body fat, which by the way, You can still do that. So let's say for example, you spend 6 to 8 months in a calorie surplus building lean muscle mass in your glutes. After let's say 6 to 8 months, let's say you then go into a 2 to 3 month calorie deficit. So over the course of 9 months, yes, you have absolutely been able to build your glutes while losing body fat at the same time. Not necessarily exactly at the same time, but for 6 months you had a surplus to build muscle. And then 2 to 3 months you did a deficit in order to lose body fat. So over the course of those 9 months you have done both things. You just had to split it up into different blocks so that you can achieve both of those goals. Because what will happen is you'll go into a calorie surplus, you will build some muscle. So after you've built some muscle, then you can then take 2 to 3 months, strip down the extra body fat on your body, and then you will then be able to show off your new lean muscle mass. So hopefully, first and foremost, that makes sense. Now, number 2, what exactly should you do if you are one of these 2 scenarios? What exactly should you do? Because we basically just covered this scenario if you are more on the advanced side of things, but we're going to lay out exactly what you should do if you want to lose body fat while growing your glutes at the same time. We'll be cover— we'll cover beginner and advanced But first and foremost, if you are a beginner or taking time off, the first thing you are going to need is to follow a real training program. I said this earlier, so I won't spend too much time on it because like I said, again, feel free to head back on my channel, watch some of the different videos in order to kind of like accumulate what a real strength training program is. But like, for example, inside of my Clubhouse, which is more or less just kind of like where I keep all my training programs, We have an entire 3-month glute specialization program where I give you exact reps, exact sets, every single thing. Inside of this program, it tells you exactly what to do. It's all laid out for you. So whether you join the Clubhouse and get access to that, or whether you just go on my YouTube channel, watch the extra videos, learn how to create a program and a workout routine for yourself with how many reps, how many sets, all that kind of stuff, no matter what, you need a strength training program. Because without it you can't build muscle. That's the thing that most people don't understand about building muscle. Unlike losing body fat, technically speaking, you don't need to work out in order to lose body fat. Of course it's going to help and of course you should still work out for other reasons, but as long as you eat in a calorie deficit and you are in a calorie deficit, whether it's via eating or whether it's via doing cardio or whatever, you can lose body fat. You don't necessarily quote unquote need to exercise, lift weights, build muscle, all that kind of stuff. But to build muscle, you are going to need a real strength training program because you can't build muscle unless you have that in place. Unlike fat loss, where all you need really is to eat in a calorie deficit, you can't just like eat more food or eat more protein or do this, that, and the other and just like magically build muscle. The only way you're going to build muscle is via your training because building muscle comes from the adaptations from lifting weights. And again, the way you build muscle without going way too in depth is this right here. You put a stress on your body. That stress is the strength training program. You put that stress on your body, your body says, oh shit, like this person's clearly, uh, they're, they're challenging me. I need to make sure, you know, your body doesn't know whether you're working out or running from a bear. It just knows stress. So your body says, oh shit, there's a stress being placed upon me. I better make sure I adapt to this stress in order to keep me alive. That is essentially the entire point of the entire way you change your body and build muscle and build strength. You put a stress on your body, your body recovers from that stress, and then it makes the adaptation so that you are ready and prepared for that stress the next time around. And so that's also why, and again, I've done a video on this on my channel. That's also why the, one of the main things that makes a real strength training program is progressive Overload, I can link that video here above. Having progressive overload and making sure you are following that cycle of being able to make sure you place enough stress on your body that— and able to recover from that stress, that is how you get the adaptation. So just make sure you are in fact following a real training program. And again, if you want to check out the Clubhouse, I'll link it here below in this video. But beyond that, let's move to number 2, which is going to be eating enough protein. Protein is the only macronutrient that helps you build and retain lean muscle mass. So if you're somebody who is trying to grow your glutes, grow the muscles on your glutes, you need to make sure you are eating enough protein. Now, how much is enough protein? There's 2 calculations I'll give you, and this is going to kind of flow into the next point of this video, but just stick with me here. Either you are going to eat around 1 gram of protein per pound of your current body weight. And this is for somebody who is more of that kind of like skinny fat where you don't necessarily need to lose 30, 40, 50, 60 pounds, but you don't necessarily like the way you look. Maybe you do have a little bit extra of a belly or some extra stomach fat or whatever the case may be. If you're somebody who is more of the skinny fat version, I would eat around 1 gram of protein per pound of body weight. If you are somebody who has 20, 30, 40, 50 pounds to lose, I would try to eat around 1 gram per pound of goal body weight. So let's say right now if you weigh 190 and you want to weigh 150, try to get around 150 grams of protein per day if you're somebody who has 20, 30, 40, 50 pounds to lose. And again, I say around. So if you weigh— if you want to weigh 150 and you end up at 130 grams of protein That's an acceptable range to be in. I wouldn't eat like 70 or 60 grams of protein per day because that's going to minimize the amount that you could build muscle. But if you're within, let's say, 15 to 20 grams— so again, let's say if your goal body weight's 150, if you're eating 130 to 150 grams of protein per day, that is an acceptable range to be in. And again, very important, not only because it's the only macronutrient that helps you build and retain lean muscle, but also because protein has a high thermic effect of food. And what this means is your body has to basically burn calories in order to digest food. Protein has your body burning more calories, which can help with the fat loss aspect of it as well. So eating enough protein is super huge. I've done a video here on my channel on how to eat more protein. Feel free to check it out if you want to. And last but not least is your overall calories for the day. Now here's the thing. Again, there's 2 main scenarios here. If you're somebody who is more of the skinny fat version where again, you don't have 20, 30, 40, 50 pounds to lose, I would eat either right around your maintenance calories or slightly under your maintenance calories. And what are your maintenance calories? Your maintenance calories are just the amount of calories you burn on a daily basis. If you want to figure out how to find your maintenance calories, I'll put a video here above as well as what you can do is simply just Google TDEE calculator. TDEE just means total daily energy expenditure. There's going to be a few calculators that come up. If you can find the Mifflin-St. Jeor equation or calculator, that is normally the most accurate. But either way, just get the number. You'll put in your height, your age, your weight, activity level, all that kind of stuff. And then you will get your TDEE, which is the same thing as your maintenance calories. And so again, if you're somebody who's more skinny fat, you are going to eat around your maintenance calories or slightly under your maintenance calories. So let's say for example, your maintenance calories are 2,000. If you're skinny fat, I would try to eat around, let's say 1,700 to 2,000 calories per day. Somewhere in between there. Now, if you're somebody who has 20, 30, 40, 50 pounds to lose, I would take your maintenance calories, do the same thing to find your maintenance calories, and I would subtract roughly 500 from your maintenance calories. So let's say your maintenance calories are 2,000, you would eat roughly 1,500 calories per day with— and by the way, both those things with the amount of protein that we talked about here as well, because when you're more skinny fat, you don't necessarily need to like lose a ton of body fat. You need to build more muscle. And by building more muscle, you will obviously grow your glutes, but you will also increase your metabolism along with the protein that we talked about as well. Because once you increase your lean muscle mass, you will actually decrease your body fat percentage because more of your total body weight is going to be muscle and less of it is going to be body fat. So your body fat percentage will go down, your muscle mass will increase, you will look different in the mirror. And if you're somebody who has more body fat to lose, obviously you will be going into a calorie deficit. But as long as you have high protein and you are following a real training program, you will still be able to lose fat and build muscle at the same time. And now let's also talk about just very quickly, if you are the advanced person, like I mentioned earlier, you're probably going to split this up into blocks. So because you are more advanced and you can't necessarily lose fat and build muscle at the same time, let's say you take 6 months to go into a calorie surplus, build your lean muscle mass. You're not going to be losing body fat during this time and that's okay because you have to be able to think long-term and then you will take 3, 2 to 3 months in order to then strip down the body fat and show off the new lean muscle mass that you have built over the past 6 months. So going into a calorie surplus, I've actually done an entire video on how to set up your calories and your macros for a calorie surplus phase. So please feel free to go check that out. And for a calorie deficit, we kind of already talked about how to find that with finding your maintenance calories and going roughly about 500 below your maintenance calories. Calories. And last but not least on this right here, really quickly, I am a big fan of tracking just your calories and just your protein. If you want to track your macros— carbs, fat, protein— that is up to you. But what I will say is, in a scenario like this where you're really trying to optimize your, uh, lean muscle mass building, it might be beneficial if you wanted to— it might be beneficial track your carbs and your fat and have a goal for both of those things. Now again, you do not have to. If you track your calories and if you track your protein, especially if you're more of the beginner stage, you're going to be 2 thumbs up good to go. If you want to go the route of tracking macros, again, I've done an entire video on my channel on how to set up your macros, so please feel free— I'll link it here above— please feel free to go check that out. And the reason it might be beneficial is because When you have your calories hit and your protein hit, if you have a good ratio of carbs to fats, that can just help your workout performance and help your recovery that much more. It's not like you're not going to see progress if you don't track your carbs and fats. You will still see progress, I promise you. But if you can have a good carb to fat ratio, that might just excel and optimize your workouts that much more. Where like, let's say for example, you have a bit more carbohydrates, that will be able to have you have, uh, better workouts, lift more weight, do more reps, which in the long run, if you're lifting more weight, if you're doing more reps, that is then going to allow you to build more muscle, which is then going to allow you to obviously see more results in the long run. So there might be some merit to tracking carbs and fats. You do not have to, but if you want to dive into that, you can feel free to watch that video, check it out, and it will help you. Now last but not least, how long is it going to take? Here's Here's a deal. It's going to take longer than you want, and that's just the bottom line. Everybody wants it to happen right now. Here is what I'm going to tell you: it is not going to happen overnight. It is not going to happen in three months. It's not going to happen in six months. And I'm not telling you this to make you feel bad, or I'm not telling you this to not do it. Of course, I want you to do it, and I want you to kill it, and I want you to see progress. But you have to have the proper expectation heading into. This journey. Because if you think it's going to happen in a month or if you think it's going to happen in 3 months, when it doesn't happen because that's not how this works, you're going to think you're doing something wrong. You're going to think you're a failure. You're going to think you're fucking something up when in all reality it just takes a long time. And as opposed to focusing on how long it's going to take, which is just a terrible strategy, focus on doing the things that you need to do day in and day out in order To get to the result. Because let's face it, you're not going to see any progress unless you hit your workouts. You're not going to see any progress unless you hit your protein goal. You're not going to see any progress unless you eat your calories, right? So as opposed to focusing on the end result, you know what you want the end result to be. I understand that. But instead of focusing on just that, focus on the things that you need to do in order to get you to the end result. Because if you do those things, the end result has to come. Most people fail in a journey like this because they only focus on the end result and when is it going to happen. I'm telling you, it's going to take a lot longer than you want. You're going to have to have patience. You're going to have to have consistency. You're going to have to not quit, and you're going to have to do the things each day that are going to get you to where you want to be and get you to that result. So I hope this video was able to help you. I get this question all the time, so I really do hope you were able to learn something from this. Again, feel free to check out some of the other videos on my channel that talk about reps and sets and exercises and all that kind of stuff. And again, if you would like to check out the Clubhouse where I have an entire 3-month glute training program, I'll link it here below in the description of this video. Other than that, thank you for watching and we'll chat soon.