How to lose fat AND build muscle at the same timeš (aka, body recomp) We *used to think* body recomp was only possible for a very small group of people (people who were either very obese, brand new to lifting, or taking performance enhancing drugs/steroids) But after years of seeing it happen with my own clients, talking to other coaches, and seeing it confirmed in countless studies (linked below) We now know that body recomp is a very realistic goal for most people Traditional cutting and bulking phases can be a little quicker for body composition change, but they each have drawbacks. For cutting: You need a larger calorie deficit, your workouts usually get weaker over time, and you typically feel worse the longer it goes. Not impossible to push through, but much harder to stay consistent for a lot of people. For bulking: You often gain a noticeable amount of fat along with muscle, which for some makes workouts, daily life, and self-image worse. For those reasons, body recomp can be a better solution for more people than they realize. Yes, it might take a little longer, but most people enjoy it more and stick with it longer, which is what actually delivers results. Because consistency > everything Thereās also a free protein & calorie calculator in my bio if you need help figuring out how much you need there š Studies Referenced: PMID:Ā 29405780 PMID:Ā 17240782 PMID: 30255024 PMID:Ā 30518071 PMID:Ā 26595135 PMID:Ā 24834017 PMID:Ā 26500462 #gym #Fitness #workout #hipdips #FitTok
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How do you lose fat? But still build muscle at the same time. That's called body recop. And you just need these three things. We used to think that you needed a calorie deficit to lose fat. And a surplus to gain muscle. But we now know that's not true. As long as you're doing these three things, the first and most important is actually your workouts. Muscle needs high tension and stress to grow. So no matter how much protein you eat or dialed in your diet is, if you're not training heavy and close to failure on each set, nothing's going to happen. So get on a program that's set to progressive overload, not just random workouts. And make sure you're lifting heavy enough to actually challenge your muscle. Next is you have to be eating the right amount of calories. For recomp, the scale shouldn't change much. So you want to find out how many calories you burn in a day, call your maintenance, and eat within 10% above or below that. Eating more than that and you won't be able to lose fat. And eating less will make it almost impossible to build new muscle. And finally, is getting enough protein. Because although you can lose fat without it, you can't build new muscle unless you're getting enough. A way to general goal is to be eating around one gram of protein per pound of desired body weight. Or I have a free calorie protein calculator in my bio. If you want more accurate numbers for you.
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