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now is it possible to build muscle  and lose fat at the same exact time  

well let’s talk about each point and how they  relate to each other let’s start with exercise  

exercise is responsible for about 15 of fat loss  and so your diet would contribute to about 85  

percent so there is some benefits of exercise for  fat loss the key with building and maintaining  

muscle growth is this right here intensity of  exercise as well as the volume of exercise because  

if you’re doing keto and you’re losing weight and  you drop out your exercise you’re not going to  

continue to build muscle in fact it might shrink  a couple other points to consider recovery of the  

exercise if you over train and don’t recover  let’s say you’re working out every single day  

and also adding on to that you’re not  sleeping because you’re stressed out  

then the benefit of this is not going to be there  so you really need all these factors in place  

the cool thing about exercise is it can stimulate  growth hormone up to 700 that’s huge and growth  

hormone helps you build muscle now let’s switch to  the carbs the lower the carb the more the weight  

loss right but carbs stimulate insulin which is  an anabolic hormone it makes things grow so now  

we have a problem if we go with too many carbs  over 50 grams it’s going to stop the weight loss  

but what if we did this what if we consumed a  little more protein what if we kept our carbs  

lower definitely below 50 grams and we increased  our protein a little bit more than 8 ounces per  

meal what that’s going to do it’s going to  increase insulin and glucagon now i will say  

that too much protein can potentially slow down  your weight loss so it’s a bit of a balancing act  

between having the right amount of protein and  the right amount of carbs so maybe you’re going  

to play around between 30 to 50 grams of carbs  and keep your protein between 8 ounces and then  

maybe try to increase it a little bit to actually  provide a little bit more insulin to the muscles  

but at the same time increasing glucagon which  actually helps you burn more fat and so this point  

right here the carb amount and protein amount is  an individual thing you have to play around with  

this to get the sweet spot but i just want you  to understand the relationship between these two  

fat provides energy for doing more exercise if  you go low fat and you’re doing fasting you could  

potentially make your body a bit too tired and not  have the energy to do the exercise so we need a  

certain amount of fat we don’t want to go below  75 grams and that will force your body to burn  

more of its own fat and not turn the dietary fat  as much into ketones but having sufficient amounts  

of dietary fat in your diet will definitely  help the next factor right here which is  

fasting fasting is the most powerful thing to lose  weight because it dramatically brings your insulin  

way down and if you’re doing consistent  fasting you can handle a little more protein  

because you’re going to give your body a chance  and the time to digest a larger amount of protein  

now as far as fasting and your muscles go when  you fast you could potentially stimulate growth  

hormone up to 2 000 percent now let’s compare this  to exercise which is 700 percent you get a major  

spike in growth hormone when you do fasting  and growth hormone is all about building  

muscle and when you fast there’s also a protein  sparing effect that occurs and that means simply  

that your body is not going to be using your own  muscle protein as fuel it protects the muscles  

of course there’s going to be a point where you  burn off all your fat and then the body is going  

to starve and use its muscles but it’s not going  to happen when you do routine fasting or even  

periodic prolonged fasting one point about fasting  it’s very important to consume enough sea salt  

about one to one and a half teaspoons a day with  potassium and magnesium to get your electrolytes  

if you don’t do this your energy is going to  go down it’s called keto fatigue and you will  

not be able to exercise because your muscles are  not going to have the electrolytes they’re going  

to get tired in all of your cells you have what’s  called a sodium potassium pump that generates the  

electrical energy to allow the muscles and nerve  to work so as you can see now the importance of  

how these different factors relate to each  other to build muscle while you lose the fat  

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