How to Gain Muscle | Lose Fat At the Same Time (Body Recomposition)

Build muscle and lose fat, this is the goal all the fitness people generally have. They want to gain pure lean tissue and they want to lose fat from their body and these are two individual goals. but, can we gain muscle and lose fat at the same time? This is a major question.

And, the answer is yes. we can do this.

This is not very complicated. anyone can do this. Today, in this article, we will understand why we all should focus on body recomposing rather than focusing on bulking or cutting in today's time.

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HOW IS IT POSSIBLE?

There is a term which is known as Body Recomposition in which we can lose fat while gaining pure muscle.

People keep only bulking or cutting all their lives in the gym. Body recomposition is an effective way of gaining muscle and losing fat from the body.

This also saves time. There is no excuse to sweat in the gym for too long.

People are also in doubt about its effectiveness but trust me it's very effective. just give it a try you will get better results.

FIRST LAW OF THERMODYNAMICS

People wonder how it is possible that our bodies can do these two processes simultaneously. but, it is possible.

According to the first law of thermodynamics, when we are in a caloric surplus, our body stores net energy and when we are in a caloric deficit, our body loses net energy.

But here the key term is net energy, not muscle or fat.

So, if we use our common sense, building muscle and losing fat are two different processes for our body. so, Our body can do both these tasks simultaneously.

FITNESS MATHS

Now, let us calculate this term with fitness maths. we can prove this.

Our muscle is a lean tissue that has 1800 Kcal in its 1KG and on the other hand fat is a bulky tissue that has 9400 Kcal in its 1Kg

If you are gaining 3KG of muscles so, your body storing 5400 Kcal and together you are losing 5 kg of fat mass, then your body losing 47000 Kcal.

So, our net energy loss is -41600 Kcal.

WHO CAN TAKE MOST OUT OF IT

Now, there is a question that who can take the most benefits from the body recomposition.

There are four conditions in which an individual can make the most out of it.

BEGINNER

Any kind of beginner can do body recomposition and take most out of it. Because training here is a very new and very strong anabolic state for your body.

it is very easy for a beginner to gain muscle and lose fat at the same time. If the beginner does anything, he will be gain muscle.

AFTER A LONG BREAK

If you have not gone gym for a longer period of time for any reason like because of an exam, because of injuries then you can also gain muscle and lose fat at the same time.

Because there is a concept which is known as muscle memory Your strength and muscle in it will become active again due to the muscle memory.

HAVING VERY HIGH BODY FAT PERCENTAGE%

People who have a lot of fat and if they start going to the gym then their body has extra stored energy in the form of boy fat.

So the energy that is stored in your body will put your body in ANABOLISM mode even when you are in the caloric deficit and it will help you to gain muscle and lose fat at the same time.

GENETICS

Many people's genetics are such in a way that they eat as much as they want, but their muscles keep on growing and fat keeps decreasing.

But, it is very rare. He is a fellow in millions

HOW TO ACHIEVE IT?

So, as we have now understood that we can gain muscle and lose fat at the same time.

Now, there is a question that if is it possible then how to achieve it?

Here are some tips by which you can achieve it.

1. START EATING AROUND YOUR MAINTENANCE CALORIES.

Now, the first tip is to eat around your maintenance calories.

If you come in those categories I mentioned above, then you should first start eating food around your maintenance calories.

For the start, I would suggest, make a 5-10% caloric deficit.

Eat all the meals well balanced with carbs, protein, and healthy fats.

2. INCREASE YOUR PROTEIN INTAKE

The second one is to increase your protein intake.

We all know that protein is the building block of muscle, without proper intake of protein we cant build muscle.

In body recomposition, your protein intake should be high.

At least, 2g protein per Kg of body weight should be your starting point.

It means, if your body weight is 60Kg then your protein intake would be 120g

Protein will help you in muscle building, muscle recovery, and losing fat.

You can also use protein supplements to fulfill your daily protein requirements and you can also make high protein smoothies at home

3. DO FULL BODY WORKOUTS

The third one is having full-body workouts in the gym.

If you come in those categories I mentioned above, then you should start doing full-body workouts.

I can't tell you how effective full-body workouts is. trust me it's very effective in building your muscle.

This is one of the best ways to build your muscle naturally. I will highly suggest that go for full-body workouts.

4. PROGRESSIVE OVERLOAD

The fourth one is the do progressively overload.

Progressive overload means that increasing strength every week.

Means lift more weight than the previous week or try to do more reputations the previous week.

Remember to increase strength slowly. you won't have to increase weight or strength like 20Kg, 30kg, or more.

Just go for 2kg or 5Kg. that's it.

This will put pressure on your muscles and will force your muscles to get bigger in size.

Doing progressive overload is a great way to build muscle and get stronger.

5. DO NOT WORRY ABOUT YOUR WEIGHT

The fifth one is to do not worry about your weight.

You don't have to worry about your weight in your boy recomposition.

In body recomposition, you will gain weight of your muscle and lose weight of your fat.

So your weight will remain the same.

GIVE YOUR SELF TIME

Now, remember one thing, if you are doing body recomposition then give yourself at least 12-16 weeks to see visible changes.

Many people want changes in just one month but it's not possible.

Give yourself time. play the long-run match. have proper nutrition.

Then You will see visible changes.

CONCLUSION

However, it's a long process but we all know that slow and study wins the race. Be consistent, take time and be positive and you will see yourself in a totally new shape.

yes, you can gain muscles and lose fat at the same time.