How to Build Muscle and Lose Fat (Master Health and Fitness)

Explore the first version of the course with workout splits tailored to your goals, and apply progressive overload and hypertrophy concepts to speed up muscle gain and fat loss.

Access attached resources, including a comprehensive PowerPoint, scholarly dieting paper, training splits, and a personalized nutrition plan with macro guidance to support muscle gain and fat loss.

Dispels common misconceptions about bulking and cutting, emphasizes rest, nutrition, and sleep, and highlights how consistent training and enjoyment fit into long-term muscle gain.

Some beginners or very overweight individuals can build muscle while losing fat at the same time, but most should choose bulking or cutting, guided by progressive overload and energy balance.

Master progressive overload as the key driver of muscle growth by balancing intensity, frequency, and volume. Avoid overtraining while using effective splits to fit your goals, including cuts.

Compare hypertrophy and strength training and how slow and fast twitch fibers influence muscle growth. Highlight fiber composition, progressive overload, and balancing training for both strength and hypertrophy.

Explore concentric versus eccentric movements and why the eccentric phase drives most muscle growth, with tips on controlled lowers and applying the concept to lifts like the bench press.

Explore four popular workout splits—full body, upper/lower, and push/pull/legs—and learn when to use each for beginners and advanced lifters, including progressive overload, compound movements, and personalized macronutrient guidance.

Expand your knowledge by exploring printable workout splits, supplemental articles, and in-depth resources, responding to student questions, and continually adding actionable fitness and nutrition insights.

Learn how sleep drives muscle growth and fat loss by recharging hormones, repairing muscle, and regulating hunger, with seven to eight hours nightly as a goal.

Explore nutrition's role in building muscle and losing fat, emphasizing balance, sustainability, and enjoying foods you love. Learn how macronutrients, micronutrients, water, calories, and multivitamins support your goals.

Determine maintenance calories with a calorie calculator, apply a safe deficit to lose fat while preserving muscle, and adjust weekly based on results.

Learn to set maintenance calories and use a 500-calorie surplus for muscle gain or deficit for fat loss. Track calories with apps and barcode scanning to understand macros.

Master macronutrients, calories per gram, and practical methods to set protein by bodyweight, allocate fat, fill with carbs, and adjust for cutting or bulking.

Adopt sustainable health habits by prioritizing water intake, fiber, vegetables, and fruits, while moderating saturated fat and calories, and timing protein and post-workout carbs for muscle and fat loss.

Explore five supplements for muscle building and fat loss, prioritizing a micronutrient dense diet and macros, starting with a multivitamin and creatine, and noting you don’t need any.

Learn how to achieve a six pack without sit-ups by using electrical core stimulation, understand the importance of body fat level, and adopt sustainable, consistent training and nutrition guidance.

Explore intermittent fasting, a diet principle with a 16/8 eating window, and learn how it can aid weight loss and hunger control, while noting it isn’t for everyone.

Discover fitness nutrition fundamentals, including macros and micros, calculating calories, and reading nutrition labels, with app-based tracking to tailor meals for muscle gain, fat loss, or maintenance.

Discover an actionable, one-on-one overview of fitness and nutrition, covering macros, micros, calories, and flexible dieting to lose fat and build muscle.

Learn how macronutrients and micronutrients drive muscle gain and fat loss, including protein, carbohydrates, fats, vitamins and minerals, multivitamins, and alcohol's empty calories.

Track calories and macros to see faster results, using MyFitnessPal or Lose It to scan barcodes and search foods, then plan protein, carbs, and fats for the day.

Discover how to lose fat by calculating maintenance calories, applying a deficit, and pairing personalized macros (protein, fat, carbs) via a calorie calculator; two examples show man and a woman.

A 19-year-old female, five foot six, 130 pounds, lightly active, demonstrates a fat-loss plan at 1500 calories with 65 g protein, 45 g fat, 209 g carbs.

This lecture covers a second male fat-loss example, targeting 2,111 calories (from 2,611 maintenance) with 175 g protein, 65 g fat, and 206 g carbs to preserve muscle.

Target a 1,500-calorie plan for a 33-year-old, moderately active woman to lose fat and build muscle. Set macros: 45 g fat, 65 g protein, 209 g carbs.

Explore lean bulk fundamentals with a practical example: add calories to maintenance and adjust macros, keeping protein steady while carbs and fat rise for energy for workouts.

The lecture demonstrates a woman's lean bulking approach with two lean blocks, using a 2000 calorie maintenance plus 300 to reach 2300, and macro targets for fat, protein, and carbs.

A sedentary 23-year-old male (5'9", 150 lb) seeks to build muscle by boosting calories to ~2,500 daily, with macros: 75 g fat, 150 g protein, and ~306 g carbs.

Demonstrates a female trainee at 110 pounds using a 500-calorie maintenance increase to build muscle, and calculates macros of 70 g protein, 70 g fat, and about 385 g carbs.

Learn to read nutrition labels, calculate calories and macros, track with my fitness pal, and use serving sizes and barcode scanning on real examples like pizza and quest bar.

Use cardio as a tool to stay within your deficit and maintain fat loss consistency, and focus on satiation through high-volume foods, protein, fiber, and water.

Build muscle by sticking to protein-rich macros, fueling workouts with carbs, and balancing fats and water to support hormones and energy. Prioritize progressive overload to drive gains, while enjoying calories.

Clarifies cardio misconceptions and shows how to use cardio as a flexible tool to adjust calories for fat loss or muscle gain, emphasizing consistency over precision.

Enhance your performance across life, business, entrepreneurship, and fitness by applying personal productivity hacks that boost daily output and growth.

Explore ten practical habits to boost daily productivity and income, from meditation and journaling to sleep tracking, blue light management, meal prep, and reducing distractions like gaming and drinking.

Learn how to set clear financial and business goals and align your life with them, using vision boards or photo collages to visualize motivation, daily actions, and preferred business models.

Eliminate distractions to boost productivity by default, then turn on do not disturb, disable push notifications, and limit nonessential apps for sustained focus.

Take an inventory of your days and weeks, then rate each activity 1–10 by its relevance to your goals. Prioritize videos and posting, and cut time on distractions like emails.

Prioritize healthy eating and regular lifting to boost physical health, mental health, and confidence. With cells renewing every six months, simple goals unlock focus and brain health for business success.

Avoid shiny object syndrome and stay in the left lane toward your goal. Master one business model and move consistently, rather than chasing multiple ventures.

Learn five hacks for personal success and productivity: make swift decisions, take calculated risks, focus on delivering value to customers, avoid shiny object syndrome, and compete wisely for money.

Dress well to boost productivity. Diversify platforms and income streams; choose mentors wisely by confirming they run the business daily.

Discover six practical productivity hacks, from intermittent fasting and focus-enhancing background music to smart planning, reducing distractions, time-blocking with Forest, and mindful rest to boost efficiency.

Avoid chasing instant gratification and short-term profits; focus on mastering one business model you love, reinvesting profits, and prioritizing customers for sustainable growth.

Turn debt and despair into action by sharing a candid recovery from addiction, and build success through coaching, courses, and online business ventures like content creation.

Discover practical speed reading tips and techniques to learn faster from books, including audiobooks and e-books, and apply them to boost growth in fitness and other subjects.

Download the PowerPoint for key points, use the recommended reading list (about 30 books) as starting points, and explore Audible, Kindle, and Fire tablet options to boost reading and retention.

learn to read for understanding and implementation, not just finishing books; extract three to five actionable lessons, then apply them before speeding up your reading.

Use your finger to track your place while reading to maintain flow, prevent losing your line, and boost information retention.

Block out distractions to boost focus and reading speed by turning off phones, finding quiet spaces, and time-blocking. The One Thing by Gary Keller reinforces this approach.

Incentivize reading by pairing it with enjoyable rewards and turning it into me-time, such as a beer or cake after daily reading.

Surround yourself with other readers to boost your reading habits, join book clubs or online groups for accountability, and model reading at home for kids.

Read more books to improve reading speed and familiarity with topics, then retain information better as your skill grows.

Identify your end goal, then reverse-engineer the stepping stones to become a better you; use reading, courses, and books as tools to upgrade who you are and reach that goal.

See yourself as a car and upgrade it with every book, course, or audio book you consume by applying insights, even if results appear gradual rather than instant.

Use audiobooks to match the effectiveness of books, retain insights with focused listening, avoid multitasking, and apply knowledge to life, whether in the car or shower with Audible.

Discover how ebooks and Kindle reading, with narration options and audiobooks, enable portable, on-the-go study with flexible access to books.

Highlight key points in books and revisit them later to retain information. Revisit notes over time to gain new insights from life experiences without needing to memorize immediately.

Turn highlights into notes, then translate key points into blog posts or video summaries to reinforce learning in multiple formats. Teach it to deepen retention.

Re-read good books to gain new insights and faster recall, viewing them through a new lens with fresh life experiences, and revisit highlights for perspective when stuck.

Master the finisher mindset by choosing when to finish or skip a book, use speed reading tactics, and retain valuable insights without forcing every read.

Replace unproductive habits with reading or listening to audiobooks to improve information retention. Use car, shower, and before bed to wind down with books rather than tv, boosting sleep.

Learn to speed read nonfiction by first reading a book summary, skim nonessential sections, and slow down on key ideas to improve retention.

Build momentum through consistency by setting small, attainable goals, such as five pages a day for reading, or gradual gym progress, and enjoy the process.

Organize your environment to be reader-friendly and boost reading and retention. Use Kindle, Kindle app, and audiobooks across spaces like bed, bathroom, shower, and car to read more.

Reward yourself to create positive feedback loops that reinforce desired habits, training your subconscious mind to replicate the behavior that earned the reward, like finishing a book or reading more.

Mix and match your books by cycling through three to five titles with short 10-page segments to maintain interest, boost attention, and enhance retention—though this approach isn't for everyone.

Apply the nutrition, fitness concepts, and workout split strategies covered to build muscle and lose fat. Use the tips to boost productivity and learning speed as you implement them.