The Secrets to Body Recomposition: Losing Weight and Gaining Muscle at the Same Time
Hey Angels and Alphas,
Body recomposition refers to the process of losing fat and gaining muscle at the same time. It may seem like an impossible feat, but body recomposition has been done for decades by people of all shapes and sizes, from athletes to regular folks who want to get healthier and fitter. Learn about how body recomposition works and how you can achieve it in your own life with these top strategies from personal trainers and fitness experts.
Consume Maintenance Calories
If you want to lose weight and gain muscle at the same time, you need to train hard while still consuming near your maintenance calories. That being said, you need to calculate how many calories you’ll need (at maintenance level) after taking into account your hard workout regime. If not, you’ll not be accounting for your activity leading you to actually be in a calorie deficit. Instead, by calculating your true maintenace calories, you will be able to burn fat while preserving a lot of your muscle (and even gaining more.)
Get Adequate Protein
To lose weight and gain muscle at the same time, you need to make sure you’re getting enough protein. Protein is essential for building muscle, so aim to consume 0.7-1 grams of protein per pound of body weight. Additionally, protein helps keep you feeling full, so you’re less likely to overeat and sabotage your weight loss efforts.
Sleep At Least 7 Hours Per Night
Sleep is crucial for many aspects of health, including weight loss and muscle gain. When you don’t get enough sleep, your body produces more of the stress hormone cortisol, which can lead to weight gain. Plus, when you’re tired, you’re more likely to make poor food choices and less likely to exercise. To lose weight and gain muscle at the same time, aim for at least seven hours of sleep per night.
Train Hard To Recover From Training
The first step to body recomposition is to train hard. This means lifting weights that are challenging for you and doing cardio that gets your heart rate up. But it’s not just about working hard during your workouts, it’s also about recovering from them. That means getting enough sleep, eating a healthy diet, and managing stress levels. When you do all of this, you’ll be in a better position to lose weight and gain muscle at the same time.
Do Fasted Cardio
Fasted cardio is a great way to lose weight and gain muscle at the same time. When you do fasted cardio, your body burns fat for fuel, which means you’ll lose weight. Plus, fasted cardio helps build muscle by increasing your body’s production of growth hormone.
Expect Plateaus
You will hit plateaus. It’s inevitable. The key is to not get discouraged when you do because that will only lead to you quitting. Instead, view it as a challenge and use it as motivation to push harder. Remember, even the fittest people in the world have bad days (or weeks, or months) where they don’t see results. The key is to keep going.
Take Advantage of Intermittent Fasting
One of the best ways to lose weight and gain muscle at the same time is to take advantage of intermittent fasting. This involves fasting for 16 hours each day and eating all your meals within an 8-hour window. This gives your body a chance to burn off fat while you’re sleeping and helps you build muscle when you’re working out.
The Bottom Line
If you want to lose weight and gain muscle at the same time, you need to focus on body recomposition. This means eating a calorie deficit, lifting weights, and doing cardio. While it may be difficult, it is possible to lose weight and gain muscle at the same time. Just be patient and consistent with your workouts and diet, and you will eventually see results.
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