How to Lose Fat and Gain Muscle at the Same Time

Most people who try to lose weight long for a lean but firmer body.

Traditional weight loss programs often focus on reducing body fat and achieving lower weight numbers than increasing muscle mass.

Body recompostion is a type of weight loss technique that emphasizes the importance of not only losing fat but also gaining muscle.

In addition to reducing fat, using body recomposition techniques can help you increase your energy and increase the number of calories you burn during the day.

This article describes body recomposition and discusses the health benefits and how to start a body recomposition regimen.

 

What is Body Recomposition? 

Body composition refers to the amount of fat and non-fat mass (muscle, bone and water) present in your body.

Body composition analysis provides a better understanding of health than other screening methods that only take into account weight and height, such as body mass index (BMI).

This is because the percentage of your body fat relative to your muscle mass better reflects your overall well-being than your weight or BMI.

Therefore, body composition instead of weight focuses on body composition. Unlike a standard diet, body composition is a lifestyle in which fitness and nutrition techniques lead to healthy changes in the ratio of fat and muscle in your body.

Recomposition means "to recreate something or otherwise", hence the term "body recomposition".

Although body composition has been used by athletes and weightlifters for a long time, it has only recently established itself among those who are just trying to be fit and lose weight.

 

Body composition more than just muscle gain

People often use weight to measure their progress when trying to lose weight.When the number on the scale drops, most dietitians say success.

However, the problem with using weights as the only way to monitor your progress is that most weights do not distinguish between fat loss and muscle loss, which is an important factor in measuring health.

Excess body fat is associated with many health problems and can increase your risk of chronic diseases such as diabetes, cancer and heart disease.

On the contrary, a healthy ratio of muscle mass to body fat can improve your health and at the same time reduce the risk of current diseases.

When done properly, body regeneration will change the structure of your body so that you have less fat and more muscle.

Interestingly, prioritizing body recomposure techniques over other weight loss methods can result in slower weight loss, if not weight loss, through a simultaneous increase in muscle mass.

However, contrary to popular belief, your muscle to fat ratio is the best indicator of overall health and fitness, not body weight. In addition, increasing muscle mass can increase your resting metabolic rate (RMR), which means you can burn more calories at rest.

SUMMARY

Instead of just trying to lose weight, body composition focuses on reducing body fat and at the same time increasing muscle mass.

 

How does it Work?

Because body composition is more of a lifestyle than a diet, there is no fixed protocol.

However, those who want to gain muscle by burning fat should commit to changing their diet and exercise regimens in a way that facilitates body regeneration. Instead of monitoring weight on the scale, you should check the results by measuring body circumference and measuring body fat using methods such as calipers.

 

Basics of body recomposition

With traditional weight loss methods, people can reduce calories and increase cardiovascular exercise to consume more energy.

Although this can lead to weight loss, it is likely to reduce fat and muscle mass.

When following the body's re-exposure routine, it is important to maintain and build muscle mass while losing fat.

To achieve this, changes in exercise and diet are needed. While cardiovascular exercise is important for weight loss and overall health, strength training is essential for changing body composition.

In addition, a high-protein diet accelerates fat loss while supporting muscle growth.

Body recompression methods may vary depending on your ultimate goal.

For example, a slim bodybuilder who wants to gain a lot of muscle and reduce fat has different diet and exercise requirements than an overweight person who wants to lose weight while exercising.

The good news is that body composition can benefit anyone, no matter how much fat you want to lose or the muscles you want to gain. The key to effective body composition is finding the right balance between diet and exercise.

SUMMARY

Those who want to change their body composition should use methods to increase muscle mass and reduce fat. Although the principles of body composition can be applied by anyone, the methods will vary depending on the purpose of the composition of your body.

 

How to lose weight?

From increasing the risk of many chronic diseases to damaging your emotional health and body image, too much body fat can adversely affect your health in many ways.

To lose body fat, you need to create a caloric deficit, which can be achieved by consuming fewer calories or consuming more energy. However, reducing high calories through a very low-calorie diet or an hour of cardiovascular exercise does not necessarily lead to maintaining muscle mass.

To lose fat while maintaining or building a body, it is best to slightly reduce your calorie intake and incorporate into your exercise routine routines that build muscle mass, such as strength training.

 

Nutrition and fat loss

Food quality is also important when losing weight.

Consumption of a protein-rich diet has been shown to reduce fat while maintaining muscle mass.

A study of 88 obese adults found that a hypocaloric diet containing 0.64 grams of protein per pound (1.4 g / kg) of body weight was more effective in maintaining muscle mass and reducing fat. . / kg) of protein. Studies have shown that higher protein intake is essential for athletes who are trying to lose fat while maintaining muscle.

A review of six studies found that athletes who lost the least amount of muscle while reducing calories consumed the most protein - 1.14-1.3 grams per pound (2.5-2.6 g / kg) body weight.

As a result, increasing your protein intake to at least 0.64 grams per pound (1.4 g / kg) of body weight can improve your body composition.

SUMMARY

Slight reductions in calorie intake, reduced processed foods, and increased protein and fiber intake are the best ways to lose fat while maintaining muscle mass.

 

How to gain muscle

While fat loss is important, maintaining or gaining muscle is the key to changing body composition.

Simply focusing on diet and ignoring exercise habits can result in muscle loss. It is important to combine a healthy, lean diet with a fitness routine that supports muscle growth and maintenance.

 

The importance of protein

If you are trying to build muscle, it is important to eat properly.

A healthy diet full of whole foods, such as fresh produce, healthy fats, complex carbohydrates and protein, is best for everyone, regardless of health goals.

Individuals trying to change their body composition may need to focus on increasing protein intake, as studies have shown that a high-protein diet is essential to support muscle growth.

For example, a recent review concluded that 0.73-1 grams of protein per pound (1.6-2.2 g / kg) of body weight per day is best for increasing gain and muscle strength. A further review of 49 studies found that although participants consumed an average of 0.64 grams of protein per pound (1.4 g / kg) of body weight per day, the addition of 35 grams of more protein per day leads to a further increase in muscle mass.

This review includes people in resistance training programs.

However, the researchers concluded that consuming the Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 g / kg) "does not seem to be sufficient for those who want to gain more energy and no fat mass through strength training."

In addition, research by the International Society for Sports Nutrition suggests that even a higher protein intake of 1.1-1.4 grams per pound (2.3-3.1 g / kg) per day may be needed to lose muscle mass. low calorie diet.

For individuals who lose a lot of fat, reducing calories by 30-40% while increasing their protein intake to 0.55-1.4 grams per pound (1.2-3.1 g / kg) can help increase fat loss while promoting maintenance. muscle mass. It is recommended to distribute protein sources evenly throughout the day by consuming protein-rich foods every three to four hours, such as eggs, chicken, dairy products and protein supplements.

 

The best exercises for gaining muscle

With a high-protein whole-grain diet, it's important to incorporate strength training into your routine.

Strength training involves the use of resistance exercises to build strength and muscle mass. An example of strength training is weightlifting.

If your goal is muscle building and fat reduction, experts recommend a training protocol of at least two days of strength training per week.

A review of 10 studies showed that resistance training twice a week was more effective in promoting muscle growth than just training once a week. A combination of strength exercises such as squats, bench presses, push-ups and other muscle strengthening exercises for two to three days a week with one to two days of weekly interval training can be the perfect combination.

Studies have shown that the combination of high-intensity interval training with resistance training leads to fat loss and also to an increase in muscle mass and strength.

SUMMARY

To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g / kg) of body weight per day and complete strength training at least twice a week.

 

 

Bottom Line

Body composition emphasizes the importance of muscle gain and fat loss, which can reduce the risk of chronic diseases and improve metabolism. Try to increase your protein intake to at least 0.73 grams per pound (1.6 g / kg) of body weight per day and complete strength training at least twice a week.

Body recomposition techniques can be used by anyone, from top athletes to those who are just looking for a healthy way to get in shape.