Is It Possible “To Lose Body Fat And Gain Muscle” At The Same Time? Understand

While the conventional wisdom often advocates for separate phases of fat loss and muscle gain, achieving both simultaneously is possible. This process, known as body recomposition, allows you to optimize your body composition by reducing body fat percentage while increasing muscle mass.

The desire for a toned and sculpted physique often leads individuals down two distinct paths: weight loss for fat reduction and bulking for muscle gain. However, a hidden gem exists in the realm of fitness known as body recomposition. This approach focuses on simultaneously losing body fat and gaining muscle mass, leading to a leaner and more defined physique.

This article delves into the science behind body recomposition, provides actionable strategies to achieve it, and debunks common myths surrounding the process.

Understanding Body Composition:

Our body composition refers to the ratio of muscle mass to fat mass. While the scale might only show a single number, it doesn’t tell the whole story. Body recomposition aims to shift this ratio in favor of muscle while shedding unwanted fat.

Strategies for Body Recomposition:

1. Calorie Management:

Achieving body recomposition involves a slight calorie deficit. This means consuming fewer calories than you burn each day, prompting your body to utilize stored fat for energy. However, the deficit needs to be moderate (200-500 calories) to ensure adequate energy for muscle building and daily activities.

2. Prioritize Protein Intake:

Protein plays a crucial role in muscle building and repair. Aim for 0.8-1 gram of protein per pound of body weight daily. This can be achieved by incorporating protein-rich foods like lean meats, fish, eggs, dairy, legumes, and nuts into your diet.

3. Strength Training:

Strength training is essential for building muscle mass. Focus on compound exercises that work multiple muscle groups simultaneously, such as squats, lunges, deadlifts, push-ups, and rows. Aim for 2-3 strength training sessions per week, targeting all major muscle groups.

4. Prioritize Rest and Recovery:

Adequate sleep (7-8 hours per night) and rest days are crucial for muscle recovery and growth. During sleep, your body releases hormones that promote muscle repair and growth. Additionally, allow rest days between training sessions to prevent overtraining and ensure optimal recovery.

5. Monitor Progress:

While the scale might not always reflect your progress due to muscle gain, track your body composition using methods like body fat percentage measurements or caliper readings. Additionally, monitor your strength gains by tracking the weight you can lift progressively.

Is It Possible to Lose Fat and Gain Muscle at the Same Time?

While it may seem counterintuitive, under the right conditions, the body can undergo both processes simultaneously. This is particularly true for beginners and individuals who are overweight or obese, as they have greater potential for both fat loss and muscle gain.

Training specialist explains which attitudes can promote hypertrophy and weight loss simultaneously.

Losing fat and gaining muscle mass at the same time is perhaps the dream of most physical activity practitioners, especially bodybuilders. “However, as soon as they enter the gym, people already realize that this task is not the simplest. In the beginning, some untrained students may even achieve this feat for a while. But, after a certain period of adaptation to the new stimuli, it is normal that the organism does not respond in the same way and the results begin to stagnate”.

And now, how to make it evolve again? What is generally recommended by training and nutrition professionals is to pick a goal and focus on it. And the first step is usually to lose fat, since one of the main strategies is to bet on a caloric deficit. In other words, you burn more calories than you take in.

After regulating the weight, “the hypertrophy strategy begins, to gain muscle mass. At this stage, the idea is precisely the opposite of the first. You consume more calories than you expend, so this caloric surplus, associated with the training stimulus, is converted into muscles”.

These are the basic procedures for “losing fat and gaining muscle mass”. However, there are some more complex ways to reconcile the two objectives in a single strategy. The problem is that they may be unfeasible for some individuals. This is what sports advisor, physical educator, and pedagogue, Bigflex Dogg, points out. That, after receiving many questions from students on the subject, decided to list some methods on his Instagram. Check out:

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Methods to gain muscle and lose fat at the same time

1. Mood

In order to lose fat and gain muscle mass, it is necessary to work hard in the gym. No laziness, bad mood, and much less the infamous “cute training”.

“Understanding that in order to gain muscle mass you have to have a signal through training and that training has to be heavy. No matter how carbohydrate in your diet is, you will train to failure in every exercise and in all sets. Your training shouldn’t be extensive, it should be intense”, recommends Bigflex Dogg.

2. Balanced Diet

“On a high-calorie diet, we are able to signal muscle mass gain. The problem with putting in too many calories is that we stop burning body fat because to burn body fat we need a caloric deficit which conflicts with gaining body fat.” muscle mass”, explains the specialist. That’s why it’s essential to seek help from a nutritionist, or a professional in the area. It is he who will assess the physiological conditions and outline the best possible strategy to achieve your goals.

3. Targeted Training

Another way would be to identify the regions of the body that need more muscle development and adjust the diet according to the periodization of the training. “The last item on the list would be to target the calories you ingest for a particular muscle. For that, you would need fewer calories in your diet to achieve hypertrophy, but you couldn’t train the whole body. It would serve for a moment of periodization to simply focus on the weak muscle even in a caloric deficit”, says the coach.

It is worth remembering that genetic, emotional, and hormonal factors can also influence the achievement of results. “Gaining muscle mass and losing fat at the same time is not impossible, but it is not easy either”.

“In a beginner individual, the training signal is so high that even on a calorie deficit diet you gain muscle mass, but individuals who are intermediate and advanced will not achieve the muscle mass gain with the caloric deficit. try to gain muscle mass and lose fat at the same time under these conditions”, concludes Bigflex Dogg.

The most recommended thing for people who only aim for well-being and health is not to be in a hurry. Consulting Training and nutrition professionals will speed up the pursuit of goals, but the ideal is to be patient and take it one step at a time. So you won’t get frustrated and still preserve your health.

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