There’s this one question that’s been going around in the fitness space: Can I lose fat and gain muscle at the same time?
Fitness enthusiasts know that belly fat is their biggest enemy. We would have no problem losing fat and gaining muscle if we could isolate specific muscle groups like we could isolate stubborn fat deposits. Unfortunately, re-composition of the body is more difficult than one would expect.
A chronic calorie deficit prevents you from gaining muscle, and it is out of your control how your body holds onto excess body fat. There is no way to reduce spots, it’s a myth that isn’t going away.
To get rock-hard abs, you have to be lean all over – usually under 10% body fat if you’re a man or under 12% body fat if you’re a woman. No amount of cardio or crunches will make you lean or muscular (unless you aim to be skinny/thin, which is not the same as being lean and muscular).
You shouldn’t let this discourage you, though! Nutrition, training, and supplementation can all lead to body recomposition.
What is Body Recomposition
The composition of your body consists of your fat and fat-free mass (muscle, bone, and water).
A better understanding of health is gained by analyzing body composition rather than using screening methods that merely take into account weight and height, such as body mass index (BMI).
The reason is that it better reflects your overall well being than weight or BMI since your body fat percentage is directly proportional to your muscle mass.
Body composition is therefore the focus of body recomposition rather than weight.
Fitness and nutrition techniques are used in body recomposition to help you reach a healthier fat-to-muscle ratio. This is unlike a standard diet.
The term “body recomposition” stems from the word “recompose,” which means to create something over again.
Even though athletics and weightlifters have used body recomposition for quite some time, it has only recently become popular among those looking to lose fat and get fit.
Basics of Body Recomposition
In traditional weight loss methods, individuals may drastically reduce their calorie intake and increase their cardiovascular exercise to lose weight.
Despite the possibility of weight loss, it is likely to reduce fat as well as muscle mass.
You must preserve and build muscle while losing fat while following a body recomposition routine.
To achieve this goal, dietary and exercise modifications are necessary.
Strength training is necessary to alter body composition, however, cardiovascular exercise promotes weight loss and overall health.
Moreover, protein-rich diets promote fat loss while supporting muscle growth.
Depending on your ultimate goal, different body recomposition methods are available.
An overweight person who wants to lose fat while toning up will have different dietary and exercise needs than a lean bodybuilder who wants to gain muscle.
Everyone benefits from body recomposition, no matter how much fat they want to lose or how much muscle they want to gain.
Finding the right balance between diet and exercise is the key to effective body recomposition.
Losing Fat
A person’s ability to lose fat ultimately depends on their calorie intake. When it comes to losing fat, you need to consume fewer calories than you burn. There’s no way around the science — cardiovascular exercise and a healthy diet are the best fat-loss strategies. It’s crucial to lose fat in a safe, sustainable manner, as well as not depriving yourself of essential nutrients while doing so – disordered eating habits will never pay off.
Gaining Muscle
Weight training and protein intake are both important factors in building muscle. To change your body composition, strength training is necessary. If you don’t challenge your muscles, they won’t grow.
In addition, building muscle requires a caloric surplus, so if you want to build muscle, you should consume more calories than you burn. The importance of protein in building muscle is not universal, but it is particularly important. If you fail to consume enough protein, your body will be unable to repair muscle tissues that have been broken down by weight training.
Furthermore, studies have shown that a high-protein diet can aid in weight loss and muscle building at the same time. It has been shown that consuming more protein than usual while in a calorie deficit can help you to retain lean body mass (when compared to consuming the same amount of protein when you are not in a deficit).
Best Exercises for Gaining Muscle
The infusion of strength training exercise into your routine should go hand-in-hand with a high-protein, whole-food diet.
The purpose of strength training is to improve strength and muscle mass. Lifting weights is one way to improve strength and muscle mass.
Experts recommend doing resistance training at least twice a week if you want to build muscle and lose fat.
In a review of 10 studies, it has been found that resistance training twice a week maximizes muscle growth more effectively than training just once per week.
Exercises like squats, bench presses, push-ups, and other muscle-building exercises done twice or three times per week combined with interval training may be the combination most effective.
Research has shown that combining high-intensity interval training and resistance training can help shed fat and increase muscle mass and strength.
Supplements to Promote Body Recomposition
The most effective way to gain muscle mass is to consume whole, complete proteins throughout the day.
While lifting resistance, it’s perfectly safe to take protein supplements to consume the recommended intake of 0.73 grams per pound of body weight (1.6 grams per kilogram of body weight).
It has been shown that consuming high-quality protein sources – including protein supplements – up to two hours after working out encourages muscle protein synthesis.
Muscle growth can be promoted by proteins containing an abundance of essential amino acids (EAAs), especially leucine, a branched-chain amino acid.
A convenient protein source after a workout, whey protein powder is rich in essential amino acids.
Combined with resistance training, supplements with whey protein are shown to maximize muscle growth.
A practical way to increase your protein intake is with supplements such as whey, pea protein, casein and hemp powders, which are especially useful for those engaged in vigorous resistance exercises.
Although eating meals and snacks alone is possible to consume adequate amounts of this nutrient, it is not recommended.
You can meet your protein requirements by including protein sources in every meal and snack, including eggs, chicken, fish, nuts, nut butters, beans, yogurt, and so on.
Closing
Increasing muscle mass and decreasing fat is an important part of body recomposition since it may decrease the risk of chronic disease and increase metabolism.
Ideally, your daily protein intake should equal 0.73 grams per pound (1.6 grams per kilogram) of body weight and you should train at least twice a week.
Everyone can use body recomposition methods, whether they are elite athletes or people simply seeking a healthy way to gain weight.
If you want help to achieve body recomposition for yourself, Iron Bodies And Minds in Sacramento has the perfect program that will help you lose weight and improve your body composition. Our program will help you achieve maximum results in record time as well as enjoy the journey every step of the way.
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