Ep. #832: Dr. Bill Campbell on Re-Evaluating the Science of Rapid Fat Loss

11/24/21 • 65 min

In this podcast, I chat with scientist and friend Dr. Bill Campbell about a new study on rapid fat loss that came out of his lab.

In case you’re not familiar with Dr. Campbell, he’s a professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida, who’s also published more than 150 scientific papers.

In other words, Dr. Campbell is busy conducting studies that test questions many of us have with answers we all want to know.

His latest study on rapid fat loss is a prime example. While most of us want to strip away fat as quickly as possible, we also don’t want to lose our hard-earned muscle in the process. So the question is, how aggressive should we be during a cutting phase to maximize our fat loss benefits and minimize any negative consequences of being in a deficit.

And that’s exactly what Dr. Campbell’s latest study looked at and the results actually changed his mind about rapid fat loss. In this episode, Dr. Campbell describes the study, the results, practical tips you can implement to lose fat as quickly as possible, and what future studies on this topic might look like.

So, if you want to learn about the latest research on losing fat fast without shriveling into an atrophied raisin of your former self, don’t miss this episode! Press play and let me know what you think.

Timestamps:

15:28 - Why did the study you conducted change your mind about rapid fat loss?

16:21 - How big of a deficit can you go into and for how long?

17:30 - What do you consider to be an aggressive deficit?

24:15 - What were the results of the study?

29:52 - What were the effects on RMR?

32:32 - How does this compare to protein-sparing modified fasts? What is a practical use for this rapid fat loss?

40:44 - What is the constrained energy model?

47:44 - What did training look like in your study?

49:10 - How was compliance among participants?

50:17 - How did people feel on the diet?

57:47 - Where would you implement this rapid fat loss in a cutting phase? At the beginning of a fat loss phase? Near the end?

1:02:02 - Where can people find you and your work?

Mentioned on the Show:

Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/

Building Your Ultimate Body: https://cleanhealth.edu.au/shop/bill-campbell-building-your-ultimate-body/

BLACK FRIDAY SALE!

Shop Legion Supplements Here: https://buylegion.com/

In this podcast, I chat with scientist and friend Dr. Bill Campbell about a new study on rapid fat loss that came out of his lab.

In other words, Dr. Campbell is busy conducting studies that test questions many of us have with answers we all want to know.

Timestamps:

15:28 - Why did the study you conducted change your mind about rapid fat loss?

16:21 - How big of a deficit can you go into and for how long?

17:30 - What do you consider to be an aggressive deficit?

24:15 - What were the results of the study?

29:52 - What were the effects on RMR?

32:32 - How does this compare to protein-sparing modified fasts? What is a practical use for this rapid fat loss?

40:44 - What is the constrained energy model?

47:44 - What did training look like in your study?

49:10 - How was compliance among participants?

50:17 - How did people feel on the diet?

57:47 - Where would you implement this rapid fat loss in a cutting phase? At the beginning of a fat loss phase? Near the end?

1:02:02 - Where can people find you and your work?

Mentioned on the Show:

Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/

Building Your Ultimate Body: https://cleanhealth.edu.au/shop/bill-campbell-building-your-ultimate-body/

BLACK FRIDAY SALE!

Shop Legion Supplements Here: https://buylegion.com/

Previous Episode

Ep. #831: Q&A: Sex Before Working Out, Developing Stubborn Muscles, Pyramid Training, and More

This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life.

In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week.

However, over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :)

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps

3:46 - Do you train abs in BBLS?

6:06 - What do you think about pyramid sets?

7:09 - Are you living your best life?

7:41 - Tips for making healthy food while dealing with budget/inflation issues.

8:55 - Tips for genetically challenged biceps?

10:45 - Best exercise for chest without having a bench?

11:09 - Pfizer, Moderna, or J&J?

11:29 - Should diet breaks be times to coincide with deloads?

12:33 - How much cardio should be done in a deficit?

13:00 - Should I avoid sex before working out?

13:23 - Does it make sense and is it safe to take creatine all year long?

13:42 - Are higher reps better for growing smaller muscle groups?

15:51 - How are Legion supplements tested for purity?

16:30 - How to handle sweaty crotch in gym?

16:54 - What would you tell Sal Di Stefano about his 15k in book sales

17:26 - Do you still believe those not getting vaccinated are bringing us closer to the abyss?

Mentioned on the Show:

BLACK FRIDAY SALE!

Shop Legion Supplements Here: https://buylegion.com

Next Episode

Ep. #833: Says You! Sugar Is Actually Addictive

I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.

I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.

That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.

This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.

Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.

That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.

Think of it like a spicier version of a Q&A.

So, here’s what I’m doing:

Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast.

And in this episode, I’ll be tackling the following . . .