Weight Loss Supplements : How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
Achieving Body Recomposition: A Step-by-Step Guide to Building Muscle While Losing Fat
How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
Body recomposition—the process of building muscle while simultaneously losing fat—can seem like a daunting task. However, with the right approach, you can efficiently transform your physique without sacrificing strength or aesthetic goals. This article will provide you with a step-by-step guide to achieving body recomposition effectively.
Step 1: Understand the Basics of Body Recomposition
Before diving into the methods, it’s essential to grasp the underlying principles of body recomposition. Simultaneously gaining muscle and losing fat requires a balance of nutrition, exercise, and recovery.
Key Factors:
- Caloric Balance: Unlike a traditional bulking or cutting phase, body recomposition often operates in a slight caloric deficit coupled with appropriate macronutrient intake.
- Macronutrient Ratios: Proper protein intake is crucial to support muscle growth while in a caloric deficit. Carbohydrates and fats should be balanced to fuel workouts and overall health.
- Resistance Training: Engaging in regular strength training is vital for promoting muscle hypertrophy.
- Cardiovascular Exercise: Combining strength training with cardio can help optimize fat loss without compromising muscle retention.
Step 2: Establish Your Goals
Begin by determining your individual goals. Do you want to lose a specific percentage of body fat, gain strength, or enhance athletic performance? Understanding your objectives will help guide your nutrition and training plans.
Setting SMART Goals:
- Specific: Clearly outline what you aim to achieve.
- Measurable: Use metrics (like body weight, body fat percentage, and strength levels) to track progress.
- Achievable: Set realistic goals that align with your lifestyle and current fitness level.
- Relevant: Ensure that your goals align with your overall health and fitness aspirations.
- Time-bound: Establish a timeline for your goals to maintain motivation.
Step 3: Create a Tailored Nutrition Plan
Your diet is a cornerstone of body recomposition. Aim for a moderate caloric deficit while prioritizing high protein intake.
Calculate Your Macros:
- Protein: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight to support muscle retention and growth.
- Fats: Around 20-35% of your total caloric intake should come from healthy fats to support hormonal balance and overall health.
- Carbohydrates: The remainder of your calories will come from carbohydrates, which are essential for fueling workouts and recovery.
Meal Timing and Frequency:
- Pre-Workout: Consume a carb-rich meal about 1-2 hours before workouts to fuel performance.
- Post-Workout: Have a protein-rich meal or shake afterward to aid in recovery and muscle synthesis.
- Hydration: Stay adequately hydrated, as dehydration can impair performance and recovery.
Step 4: Implement a Structured Workout Program
A balanced workout regime comprises both resistance training and cardiovascular workouts.
Resistance Training:
- Frequency: Aim for 3-5 days of strength training per week.
- Compound Movements: Focus on compound exercises such as squats, deadlifts, bench presses, and rows. These engage multiple muscle groups and enhance calorie expenditure.
- Progressive Overload: Gradually increase the weight or intensity of your workouts to encourage muscle growth.
Cardiovascular Training:
- Incorporate HIIT: High-Intensity Interval Training (HIIT) can be particularly effective for fat loss while preserving muscle.
- Steady-State Cardio: Include moderate-intensity cardio sessions (like jogging, cycling, or swimming) for general cardiovascular health and additional caloric burn.
Step 5: Prioritize Recovery and Sleep
Recovery is an often-overlooked yet crucial aspect of body recomposition. Muscle growth and fat loss occur during recovery periods.
Strategies for Recovery:
- Sleep: Aim for 7-9 hours of quality sleep per night. Sleep deprivation can impair recovery and affect hormonal balance.
- Rest Days: Include rest or active recovery days in your workout routine to allow your muscles to repair and grow.
Step 6: Monitor Your Progress
Consistent tracking helps you stay accountable and allows you to make necessary adjustments.
Methods of Tracking:
- Photos: Take progress photos every few weeks to visually assess changes.
- Measurements: Use a scale and body measurements (waist, hips, etc.) to gauge your results.
- Performance Metrics: Track your strength progress and endurance levels to see improvement over time.
Step 7: Be Patient and Flexible
Body recomposition is a gradual process that requires patience. Results may not be visible immediately, but consistency is key. Be willing to adjust your nutrition and training based on your progress.
Embrace the Journey:
- Celebrate small victories.
- Stay motivated by reminding yourself of your overall goals.
- Avoid strict timelines; everyone’s body responds differently.
Conclusion
Achieving body recomposition involves a comprehensive approach to fitness and nutrition. By focusing on a balanced diet, structured workouts, recovery, and consistent monitoring, you’ll be well on your way to building muscle and losing fat simultaneously. With dedication and patience, you can transform your body and achieve your desired physique. Remember, the journey to body recomposition is as significant as the results; embrace every step along the way!
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After 6 months of planning, researching, late nights writing, tweaking and perfecting, The Ultimate Guide To Body Recomposition is finally live! I’m really proud of the final product and I know you guys are gonna love reading it. Grab yours at 25% off for the next 7 days here: http://JeffNippard.com 🤜🏼
Can somebody explain to me how to get your total carbs intake (fill in the rest)
How in the world do you get that much protein a day? I need to know 😅
I work night shifts so i guess i am not getting as lean as i want.
I'm thinking of taking creatine bu my dad says at my age (almost 13) that I can get the protein I need from food (I'm about 5,10 and weigh 120 pounds) is that true?
Training your body is good!!
But what good is it if you gain the gains you want yet forfeit your own soul! Repent and believe in the gospel! Jesus is coming back soon! Turn from you sin and he will deliver you from your iniquity.
Is it 1.5 g X kg or lb ? Because u r saying lb but the website says kg
I’m number 5 on that list and I’m now seeing great gains while running a slightly below maintenance level calorie intake. But I’m now training with a larger volume and greater effort compared to that of the last 15 years of training. 👊🏼
What about if you’re eating 2600 calories a day but burning 1200 through the day isn’t that still a calorie deficit???
Starting as of now. Will come back in some months saying the results I've gotten. Started at 81,2kg / 15-17% bodyfat
So, if you take less proteïn, your body will take the fat, you have as energy, and uses that too to build muscle + proteïn, so the carbs are used mostly to use for fat?
Im a 37 yo 6'1" M, and 181 lbs right now. Since I am doing everything wrong, I have found adequate rest and recovery to be very important. I am training for my first full marathon, keeping a pretty strict 2k calorie, 199g protein keto diet, and aiming to weigh 170 lbs. I've signed up to the max ten challenges on healthy wage too, gotta make that chedda cheese. If I skip leg day at the gym, don't stretch daily, or pay attention to what's still recovering, I pay for it during my training runs. In my experience, since I haven't been primarily focusing on upper body strength training, I am certainly robbing muscle mass from those areas, and the weights I am using proves it. All this to say that it's pretty tough to lose fat and not lose muscle too, especially when long aerobic exercise is involved.
Hello!
My name is Kristi Nielson and I’m a research student at Lancaster University. I am posting here to invite eligible participants to be involved in a study I’m conducting on orthorexia nervosa (ON) or obsessive healthy eating. Orthorexia is defined here as an unhealthy obsession with healthy eating, to the point where it negatively impacted someone's life (e.g., emotionally, physically, socially, etc.). Specifically, I am interested in the lived experience of ON among individuals who identify as men that live in the U.S. The purpose of my research is to explore what men believe led to their experience with orthorexia, as well as what they think currently maintains it.
You’re eligible if:
• You identify with orthorexia nervosa or obsessive healthy eating, in which this phenomenon has negatively impacted your life (e.g., physically, emotionally, socially)
• You identify as a man
• You are > 18 years old
• You reside in the U.S.
• You are able to speak English
What is being asked of you? If you meet the above criteria and want to participate, you will be asked to partake in an online interview with me for approximately 60 minutes.
Additionally, if you know anyone who may be interested in taking part in this study, please feel free to pass along my email (k.nielson@lancaster.ac.uk).
For more information, please contact me directly at k.nielson@lancaster.ac.uk. Please DO NOT reply directly to this post.
Thank you!
Kristi
5 years ago from today
Thumbnail is the same day, just flexing abs 😆
Given the concept of bulking and cutting, I never understood why people thought large habitus people can’t build muscle while losing weight. Caloric deficit + adequate protein + strategic strength training = fat loss + muscle gain.
Given the concept of bulking and cutting, I never understood why people thought large habitus people can’t build muscle while losing weight. Caloric deficit + adequate protein + strategic strength training = fat loss + muscle gain.
in one of your shorts you told 1.6g of protein per kg of body weight but now in this video you telling us 1.6g of protein per lbs of body weight. sounds strange.
I’ve unknowingly been doing body recomp for the past 6-8 months. I’m 5’11” and have been hovering around 206-209. I know I’ve been getting bigger overall but my weight was staying the same. Know I know what was going on. 😊
So been recomping for a little over 8 months. Starting weight 228.8 now weight is at 206. It has been a very hard road… Changed diet… Lost a bunch of weight and lost muscle for sure. I do not suggest this to anyone who wants results as I lifted as heavy as I could as much as I could and still lost muscle on a very high almost overkill protein diet. After this much time and hard effort and to still lose a bunch of muscle anyway. I would go back and just lose the weight way faster and the muscle and once I reached this weight I would than begin to lift. It's a very hard pointless road and I hope someone reading this takes my advice as I watched all the videos like this one and did the diets and lifted the weights and it was way harder then just losing weight and just gaining muscle later. Good luck peeps.
I just fact checked Jeff's formula – Used to call Jeff Prince but after watching this, Jeff, you're King [Spot on 👌🏽]
Step 4 was DOPE!!!
4:22 – 7:29
6.16 I DON NOT UNDERSTAND PHASE FOR SKINNY FAT CAN SOMEONE EXPLAIN
So because im overweight and used to be ripped, i should be able to recomp with great results😊
Im a lazy lifter you could say but just use a set of dumbbells same ones and using body exercises and trying to lose weight and still mainting but trying to hopefully gain muscle im roughly between 86 90 kg 5 10 hit arms today aswell as doing sit ups then went a 10 mile walk slash run 😂 took some creatine before i did the arm workout then went the walk a couple hours after came back and had 1 meal after roughly about 52 grams of protein then had a grenade bar another 20 grams protein is this enough just about the same calories as my walk burned will i ever be able to get shredded and strong from this idk any help advice or tips to do would be Appreciated 😅
Is 15-20% body fat (maybe as low as 12.5%?) healthy?
The section here around 6:00 is describing cutting and bulking, not recomp
7:46 Alright I’m going to bed I will watch the rest tomorrow lol
Bit late to the party but I lost more than 20kg of fat and gained a lot of muscle (maybe like 4 or 5 kg, hard to tell) in 3 months, without doing much research. I just made the portions smaller, went to the gym, stayed in a calorie deficit, kept fat and sugar to a minimum whilst having like 140 to 200g of protein a day. So went from 104kg to now 86kg, my arms, shoulders and so on are way bigger and I can see my abs, 2 or 3kg more down and you could actually call it a sixpack.
So definitely true and possible. Wonder why so many apparently didnt know or dont know that this is possible
Has anyone actually bought his products and test his routines out l?
How about oversleeping? does that cause loss of muscle?
can you give us your blood markers for inflammation , insulin sensitivity/resistance, triglyceride and advanced glycation end products levels
Wrong information,
stored fat can be used to give the muscle energy.
For muscle building you need to eat enought protein!
Bro casually benching 315+ lbs halfway thru the vid
How long will the recomp take?
The thing is that your old videos help me more now!
i weight 178 lb, with 22 bodyfat, 213g of protein is a lot!
Nice Chest sir
It's the food
Other supplements that have clinical effectiveness are Zinc (which helps testosterone production and helps your immune system), magnesium (at night for muscle soreness, relaxation and better sleep), and vitamin d3+k2 (combined supplement, the k2 helps you absorb the vit d3 and the vast majority of people are vit d deficient, this also helps with testosterone and overall health). Multivitamins are no good as you should get majority of its contents from diet and taking all that at once causes your body to mostly just urinate it all out. Better to target the couple of things you are likely deficient in.