Four Simple Tips for Losing Fat and Gaining Muscle

Updated on June 1, 2021

Is it possible to simultaneously lose fat and gain muscle? Let’s find out.

What is body recomposition?

Some people say you can’t gain muscle and lose fat at the same time, but that’s precisely what recomposition is about. Put simply, body recomposition is the process of improving your body composition. So, you aim to increase the proportion of lean body mass to fat mass. Unlike the traditional bulking and cutting method, in which you put on weight first and then adopt an intense calorie deficit to lose the fat and reveal the underneath muscle, the goal of recomposition is to lose fat and gain muscle simultaneously. Body recomposition methods take time to see results. Indeed, healthy weight loss and muscle gain both take a long time individually. When you combine the two, you’re in for the long haul. But over time, if you use the body recomposition tips listed below, you’ll eventually lose fat and gain muscle to give you a new physique. At the heart of recomposition is doing the right workouts and intaking the right body recomposition diet. If you want to lose fat and gain muscle via recomposition, here are four simple tips.

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1. Eat Lots of Protein

The amount you should eat depends on your individual body fat levels. If you don’t have a lot of fat to lose, you should opt for maintenance-calories consumption. If you have a lot of fat to lose, it can be helpful to go into a slight calorie deficit straight away. However, bear in mind that if your calorie intake drops too low, it will be difficult to hold on to your muscle, let alone build more muscle. So, you need to get the balance right. Regardless of which method you use, it’s vital you eat enough protein. It’s key for retaining and building lean muscle. And more lean tissue also helps prevent negative adaptation like a lowered metabolism. The precise amount of protein you eat should be dependent on your individual body and goals, but protein that’s the equivalent of 1.6 grams per kilogram of body weight is a good target. And opt for unprocessed single-ingredient protein foods, like fiber and green vegetables.

2. Perform Resistance Training with Progressive Overload

In order to stimulate muscle growth, you need to get into resistance training with progressive overload. Lifting weights that progressively get heavier can help you to gain and retain muscle. You can gradually increase what you lift either in reps or weight. Your body adapts to stimulus, so you can gain muscle when you give your body something to adapt to rather than simply performing the same number of reps with the same weights every time. Gradually increase your reps or weight, and you’ll start to build muscle.

3. Cut Down Cardio Exercises

While cardiovascular activities have many benefits, if you’re on a calorie deficit diet to lose weight, doing lots of cardio exercises will make you more likely to lose lean tissue. So, it’s generally best to avoid strenuous cardio workouts when you’re focusing on body recomposition. Instead of hitting the treadmill or going for a run, keep active by walking instead.

4. Measure Your Results

With a body recomposition goal, you’re not only trying to lose weight. You’re also trying to build muscle. So, it’s challenging to measure progress and results. For instance, with recomposition training and diet, you could easily train for a month and not see any change in your scale weight. You can invest in specialized equipment, but the easiest way of seeing how far you’re progressing in the first few months is to simply use tight-fitting clothing. As you gain muscle and lose fat, the clothing will feel tighter in some places and looser in others.

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