Скачать или смотреть Lose fat and gain muscle

Yes—you can lose fat and gain muscle with the right macros, training, and consistency, even if calories stay constant. Prioritize protein, fuel with healthy fats, keep veggies and fruit for fiber and nutrients, and you’ll be leaner, stronger, and more energized in weeks.

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Fat Loss Potential

Yes, you can lose fat—especially if you’re in a slight caloric deficit or your activity level (like daily 10-20,000 steps + strength training) keeps you burning more than you eat.

Reducing processed carbs often lowers insulin, which may help mobilize fat.
Veggies and fruit are nutrient-dense, filling, and low in calories—great for satiety.
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Muscle Gain Possibility

You can gain muscle, especially if:
Your protein intake is high enough (~1.6–2.2g/kg body weight per day)

You train progressively (as you’re doing with full-body workouts to failure)

You’re recovering well (sleep, rest days, stress control)

Even without increasing total calories, body recomposition (losing fat while gaining muscle) is realistic for you, particularly if:

You’re coming off a low-calorie or low-protein diet

You recently upped your training volume
You’re consistent with recovery and sleep
⚠️ One Tip: Track Protein Closely

Make sure your protein intake hits that 1.6–2.2g/kg range. For 71 kg, that’s roughly 115–155g protein daily. Spread it across meals to maximize muscle protein synthesis.

Disclaimer: This content is for entertainment and general information only and is not medical advice. Always consult your doctor before starting any exercise or nutrition program—especially if you’re over 60 or have existing health conditions. Participate at your own risk. The creator is not liable for any injury, illness, or loss resulting from this video.

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