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Oct 16, 2023 · Can You Lose Fat and Gain Muscle at the Same Time? Here’s where things get interesting. If you need a deficit of calories to lose fat, and a surplus of calories to build muscle , how can you...
- Overview
- What is body recomposition?
- How does body recomposition work?
- How to lose fat
- How to gain muscle
- Supplements to promote body recomposition
- The bottom line
Increasing your protein intake and incorporating strength training into your routine can help you lose body fat and increase muscle mass. It may also boost your metabolism and help protect against some chronic conditions.
Most people trying to lose weight want a trim yet toned body.
Oftentimes, traditional weight loss programs focus on cutting body fat and hitting lower numbers on the scale rather than gaining muscle.
Body recomposition is an approach to weight loss that emphasizes the importance of not only losing fat but gaining muscle at the same time.
Aside from trimming fat, using body recomposition techniques may help you increase strength and boost the number of calories you burn throughout the day.
This article defines body recomposition and discusses its health benefits and how to start a body recomposition regimen.
Body composition refers to the amount of fat and fat-free mass (muscle, bone, and water) your body contains.
Analyzing body composition gives a better understanding of health than other screening methods that only factor in weight and height, such as body mass index (BMI).
That’s because your body fat percentage in relation to your muscle mass better reflects your overall wellbeing than just weight or BMI (1).
Therefore, body recomposition focuses on body composition rather than weight (2).
Unlike a standard diet, body recomposition is a lifestyle in which fitness and nutrition techniques lead to beneficial changes in your body’s ratio of fat to muscle.
Recomposition means “to form something again or in a different way,” hence the term “body recomposition.”
Since body recomposition is more a lifestyle than a diet, there is no set protocol.
Instead, those wanting to gain muscle while burning fat must commit to changing their diet and exercise regimens in ways that facilitate body recomposition.
From increasing your risk of many chronic diseases to affecting your emotional wellbeing and body image, excess body fat can negatively impact health in many ways (14, 15).
To lose body fat, a calorie deficit must be created, which can be achieved either by consuming fewer calories or expending more energy (16).
However, cutting an extreme number of calories through very low calorie dieting or engaging in hours of cardiovascular exercise doesn’t necessarily preserve muscle mass.
To lose fat while maintaining or building your physique, it’s best to moderately decrease your calorie intake while incorporating exercises that build muscle mass into your routine, such as strength training (10).
While losing fat is important, maintaining or gaining muscle is key to changing your body composition.
Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass.
Research demonstrates that consuming whole, complete protein sources throughout the day is the best way to gain muscle mass.
However, it’s perfectly safe to use protein supplements to reach the recommended intake of 0.73 g per lb (1.6 g/kg) of body weight while undertaking resistance training.
For example, consuming high quality protein sources — including protein supplements — up to 2 hours after working out stimulates muscle protein synthesis (25).
Protein sources that contain high amounts of essential amino acids (EAAs), especially the branched chain amino acid leucine, are most effective at promoting muscle growth.
Whey protein is a type of protein powder that is rich in EAAs and makes a convenient post-workout protein source.
Plus, supplementing with whey protein has been shown to boost muscle growth when combined with resistance training programs (29).
Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism.
Try increasing your protein intake to at least 0.73 g per lb (1.6 g/kg) of body weight per day and complete strength training at least twice per week.
People also ask
What are the Best Foods for weight gain?
How can I build muscle while losing fat?
How do I lose body fat?
Apr 1, 2024 · How to lose fat; How to gain muscle; How to lose fat WHILE gaining muscle (The Science) Tips to lose body fat while gaining muscle (Putting It All Together) What should I eat to gain muscle and lose fat? (A Healthy Plate) How to tell if it’s all working (Continuing to lose fat while gaining muscle) Is body recomposition the right strategy for me?
Nov 5, 2020 · 1. Homemade protein smoothies can be a highly nutritious and effective way to gain weight. Making your own smoothies gives you full control over the ingredients and can help you boost...
- Rudy Mawer, Msc, CISSN
- How many pounds should I gain in a week?There is no right or wrong amount of weight to gain in a week. It might be a good idea to speak to a doctor or registered dietitian before you try...
- Why can't I put on weight?Everyone's body is unique and responds differently when trying to gain weight or build muscle. You could reach out to a doctor or registered dietit...
- Which fruit is best for weight gain?There is no one "best" fruit for weight gain. But fruit can be a tasty, portable, and nutrient-dense source of carbohydrates that make a great addi...
- What foods are best for gaining weight?The best foods for weight gain deliver both beneficial nutrients and calories, together. Usually, these foods consist of plant or animal protein, f...
Feb 26, 2024 · Fitness. How To Lose Fat And Gain Muscle At The Same Time, According To Doctors, Nutritionists, and Personal Trainers. And see results by next month (really!). By Alexis Jones, Jennifer Nied...
- 3 min
Mar 4, 2024 · Wellness. Fitness. The Best Way to Lose Fat and Gain Muscle. By. Sherri Gordon. Published on March 4, 2024. Medically reviewed by. Amy Kwan, PT. In This Article. View All. How to Gain...
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