Updated: Nov 2
Do you want to reduce weight and increase muscle at the same time? This might cause some confusion with your diet and exercise, such as to lose weight, you must consume fewer calories. However, the ideal strategy to gain muscle is to eat a calorie excess while exercising. We recognize that achieving two body objectives at once might be difficult; this process is known as Body Recomposition. The good news is that you can accomplish it with a little more care in your workout routine, so let's see how we can reduce weight while building muscle!
1. Take measurements
If you truly want to enhance muscle size, and strength and reduce body fat, you need first to determine your starting measurements so that you can see how far you've progressed in three months. Taking measures has practical use in that it aids in the creation of an exact calorie target. Know your goals since it's not always about the finest body recomposition workout. What you eat and how you eat can sometimes make all the difference.
2. Eat Adequate Protein
A high protein diet is perhaps the greatest body recomposition diet when it comes to nutritional planning. Protein will help you reduce fat while concurrently developing muscle. Protein is extremely beneficial for rebuilding and maintaining muscle fibers, as well as being extremely satiating, which means it will help you eat less by making you feel full. As a result, if you want to achieve a successful body recomposition, you must consume adequate protein. A high-protein diet aids skilled athletes in maintaining or gaining muscle mass while losing fat during a calorie-restricted phase. Your body's muscles may be less responsive to the protein you eat while you're lowering calories.
3. Target Calorie Balance
You must expend more calories than you consume while simultaneously providing adequate protein for your body to build muscle. Not only will it be more difficult to commit to your diet while your exercises suffer due to a lack of stamina, but your body will also burn muscles as well as fat if you eat too little. A middle ground is best for "recomposition," or reducing body fat while growing lean muscle mass, with calorie deficits driving weight reduction and surpluses promoting muscle building.
4. Don't overdo cardio
Combining cardio with weight training reduces the effectiveness of both. This is called interference-effect. It is well established that doing cardio reduces both muscle and any cardiovascular health benefits. In fact, if you're in a calorie deficit, performing a lot of exercises increases your chances of losing lean tissue. Cardio is good for your health and burns calories, making it easier to meet your fat-loss goals while still eating enough to meet your body's nutritional needs. However, keep your cardio to a minimum. Spend less time per week on cardio than you do lifting weights as a starting point. By practicing cardio and weight training at varying times, you can keep them separate. If you lift in the afternoon, for example, do your cardio first thing in the morning, or alternate days.
5. Do Strength training
You must put your muscles to work in order for them to get stronger. Lift weights on a regular basis to convey a message to your body that your muscle is being used and should be retained. It will help you burn more fat for over 24 hours while also increasing your metabolic rate. When compared to ordinary low-intensity exercise, it was also helpful in retaining muscle mass.
6. Take Rest and avoid stress
Body recomposition needs a good night's sleep and a low level of stress. You may easily acquire muscle and fat, or lose both if you don't take care of these aspects of your health. Changing your body composition is a long process, and you should plan on it taking some time. When you're sleeping, testosterone production and recuperation from exercise are normally at their highest. People who don't get enough sleep lose muscle mass and acquire fat. During body recomposition, it is therefore suggested that you acquire eight to nine hours of sleep each night. It takes time to lose weight, and it takes even longer to develop muscle. Rest is essential for fat reduction and muscle building, and if you don't allow your body enough time to recuperate, you'll struggle to meet your objectives.
Your muscles and fats are the two central characters when it comes to reducing weight properly. Good dietary habits, such as making your own meals, portion management, and drinking enough water, will help you keep your weight in check. The key to achieving a perfect body is being patient, don't rush things, and trusting the process. Maintain a slight calorie deficit by focusing on both fueling and strengthening your muscles and you are good to achieve your target!