Episode #330: How-To Train While Losing Weight
Barbell Medicine Podcast
Barbell Medicine
4.8 • 1.2K Ratings
🗓️ 10 January 2025
⏱️ 79 minutes
🧾️ Download transcript
Summary
In this podcast, Drs. Baraki and Feigenbaum discuss training during weight loss. While increased exercise can support health, dietary restriction is the primary method for weight loss. They note that strength, muscle mass, and endurance can be maintained during modest calorie deficits, with studies showing significant gains even in large deficits in trained individuals. It was also noted that the size of the energy deficit matters, with small deficits having minimal effects and larger, sustained deficits being detrimental. Practical recommendations include meeting physical activity guidelines, maintaining protein intake of 1.6 g/kg/day, and a moderate calorie deficit of 250-500 calories per day.
Case: https://pmc.ncbi.nlm.nih.gov/articles/PMC4885268/
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Transcript
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| 0:00.0 | Hey everyone, Jordan here from barbell medicine. |
| 0:02.3 | Now, we'll get to the podcast here in just a moment, but I wanted to information, access to a member's only podcast |
| 0:21.5 | where Dr. Baraki and I answer your questions directly, and more exclusive content as well. |
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| 0:37.8 | Thanks for your support. |
| 0:38.8 | Let's head to the podcast. |
| 0:45.7 | Welcome back to the barbell medicine podcast where we bring modern medicine to |
| 0:49.0 | strength and conditioning to modern medicine. |
| 0:51.9 | Happy New Year. |
| 0:52.7 | This is the first episode of 2025, I believe, but before we go any further, tell me if you've |
| 0:58.0 | heard something like this before. |
| 0:59.9 | Think of your body is a high-performance car. |
| 1:02.0 | Just like you wouldn't expect your Ferrari to run on an empty tank, your body can't |
| 1:05.3 | perform miracles without enough fuel. |
| 1:07.8 | When athletes don't eat enough, things start to go haywire. |
| 1:10.1 | Your hormones throw a |
| 1:10.9 | tantrum, your body system start acting like they're on a coffee break and your athletic performance, |
| 1:14.6 | well, it takes a nose dive faster than a failed Olympic dive. It's like trying to run Netflix, |
| 1:19.1 | Photoshop, and a dozen Chrome tabs on a laptop with 2% battery. Something's got to give. And yet, |
| 1:24.9 | there's a paradox in the world of exercise science. Folks can somehow |
... |
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