THE SMARTEST WAY TO BUILD MUSCLE AND LOOSE FAT (BODY RECOMPOSITION)

It is often advised that when to building muscle you should go on a proper bulk or when you want to loose weight you must go on a proper cut.

It is not wrong on to go on a proper cut or a proper bulk but many people are not need a bulk or a cut. Majority people out there don’t need to be bulk or cut they need to be improve their body composition i.e. body recomposition.

According to a study when underweight individuals are fed over 600 calories as surplus for 8 weeks, after 8 weeks individuals gained significant amount of weight but the majority of the gained weight is resulted in fat gain.


WHAT IS BODY RECOMPOSITION?

Body recomposition simply means loosing body fat and building muscle at the same time.

WHAT IS BODY RECOMPOSITION?
Siemon trying to figure out how body recomp works

Body recomp is the process of reducing body fat and adding muscle mass. Anytime someone has changed the look of their physique, whether that be losing fat, gaining muscle or both – they’ve engaged in a body recomposition.

Muscular tissues are dense and takes up less space in the body than fat tissue, that is why when someone gained muscle mass it looks more impressive and lean.

Body recomposition means improving body composition i.e. gaining lean mass and loosing body fat at same time.


IS BODY RECOMPOSITION POSSIBLE?

Body recomposition works exactly what you have read above

Body recomposition is possible as there are different factors for both building muscle and fat loss.

For loosing fat you have to be in caloric deficit in order to loose that extra fat from you body, your body will use the extra energy from your body fat stores for survival.

For building muscle, you have to give your body an external stimulus in the form of resistance training in order to grow that muscle and hit your daily protein intake for muscle growth and recovery.

IS BODY RECOMPOSITION POSSIBLE?
Siemon after knowing that body recomp is possible


Body recomposition works for most of the people out there in the world.

Body recomp doesn’t work only for handful of people i.e. advanced trainees/lifters or who have gained muscle close to their genetic potential.

Body recomp is possible whether you eat in a caloric deficit or caloric surplus. Body recomposition will not applicable for minority people i.e. advanced lifters(who lifting from many years).


who can do body recomposition?

Body recomposition primarily works for 4 categories of people:

  • New lifters (begginers)
  • Detrained lifters
  • Obese people
  • Steroid users

  1. New lifters (BEGINNERS)

New lifters or beginners are inexperienced in any form of lifting.

They are the whom who will make most out of it.

who can do body recomposition?
Beginners on first day at gym

For them it very easy to gain muscle as lifting weights(resistance training) will works as an external stimulus for them and give them a reason to grow their muscle.

And the little fat mass which they have will be used as fuel for building muscle. If they hit their protein intake properly.

How a new lifter will do body recomp, will discuss in later part of the article.


2. Obese people

For them it will be very easy to build muscle if they hit their protein intake and hit gym at least 3-5 times/week.

who can do body recomposition?
Me at open gym in 2017

Despite of being in a caloric deficit the extra fat mass will fuel for building muscle.


3. Detrained Individuals

Detrained individuals are those who has been doing everything properly but has stop lifting and following diet due to some reason(may be pandemic or accident).

who can do body recomposition?
Detrained lifters trying to lift weights they used to lift before

For them it will be very easy to get back on the track.

They will be gain muscle as quick as possible due to presence of myonuclei between their muscle and it will be very easy to re-gain the lost muscles due to muscle memory.

Body recomposition works most of the people in the world. they are mainly categorized as beginners, detrained lifters and obese people. Body recomp will for for all of them but the starting approach may be little different for each of them.


NOTE:-The end point and end goal are all the same: a lean muscular physique with more muscle and less fat than you currently have.
If you’re a complete beginner just getting started in the gym. Eat primarily whole food sources.

learn your movements, focus on progressing them to continuously challenge your body, and you will transform overtime.



how to build muscle?

This main aim should be for the people who fall under the category of the new lifters and detrained lifters( who had lost all their gains). And wanted to gain some amount of muscle.

how to build muscle?
Me explaining how to build muscle

For building muscle the main factor which is responsible is to lift weights(resistance training) and to eat in a caloric surplus and hit the daily protein intake.

Caloric surplus and high protein intake responsible for net increased muscle protein synthesis.



diet when building muscle

how to build muscle?
Non vegetarians after knowing protein is important

For new and detrained lifters the main aim should be gaining some muscle and regaining lost muscle respectively.

As protein and resistance training are the two main anabolic stimuli, combining these two whilst dieting may be beneficial for body composition.

This study investigated whether a high protein diet (2.4 g/kg/day) is more beneficial for body composition compared to a lower protein diet (1.2 g/kg/day) in combination with an intense training program.

Both diets created a 40% energy deficit and participants were training 6 days per week including full-body resistance exercise.

how to build muscle?


The high protein group lost more fat mass compared to the lower protein group. In addition, the high protein group even gained lean mass, while this was not the case in the lower protein group.

Muscle mass loss can be prevented with a high protein diet. A high protein intake has an additional positive effect on muscle mass and may help increase fat loss.

A high protein diet has a positive impact on body composition during any program that includes frequent intensive exercise training. Under such conditions, it is possible to gain muscle mass while losing fat mass at the same time. Consume 1.6-2.2 gram of protein/kg.


Exercise for building muscle

Strength training and positive energy intake are the most important factors related to lean body mass gain.

how to build muscle?
Beginners first day at gym
  1. Weight training-Resistance training is the driving force for building muscle. When resistance is provided to a body part it acts as an external stimulus for muscle and give them a reason to grow.

2. Training frequency-Training frequency is number of resistance training sessions performed in a week. Hitting a muscle group once in a week is sub-optimal, recommended to hit atleast 2 times a week.

Following a push pull legs or a upper lower split will help.

3. Training volume-Training volume is defined as the number of sets performed for each muscle group in a week.

It is recommended to perform 10-25 sets a week for optimal muscle growth.

Resistance training is the driving force to build muscle. You should target major muscle groups should be trained at least twice a week to maximize muscle growth. Your training volume should be optimal perform 10-25 hard working sets for a single muscle group a week.



HOW TO LOSS FAT?

This approach should be follow the people who fall in the category of obese individuals who have more than 22% of body or detrained individuals who have gained some fat.

HOW TO LOSS FAT?


The training and diet is more of same as the muscle building protocol.

The main aim should be loosing the fat mass while maintaining the muscle mass or increasing the muscle mass.


nutrition for fat loss

When it comes to figuring out what to eat for weight loss, the most important factor is eating less.

When you consume less calories than you spend you will lose weight and the diet that helps you lose weight best will be the one that allows you to consume less calories without causing much distress or lethargy.

The key is to pick a diet that you can adhere to.

A negative energy balance (consuming fewer calories than your body needs) is responsible for weight loss.


IMPORTANCE OF PROTEIN

HOW TO LOSS FAT?
Eat enough protein

Retention of lean body mass is important when dieting. Increased protein intake and resistance training can help preserve lean mass during a calorie deficit.

To lose more fat and retain more muscle on a weight-loss diet, protein quantity matters the most.

According to a study where 40 men were divided into 2 groups that were either:-

  • Lower protein (1.2 g/kg/day)
  • Higher protein (2.4 g/kg/day),

While undergoing exercise training 6 days/week.

Body composition and strength was measured.

HOW TO LOSS FAT?


It was found that, after the four-week, both groups experienced similar weight loss.

But the group who consumed high protein has increased lean body mass(muscle mass) compared to the group who consumed less protein.

While fat loss was also greater in the group 1 ( high protein group) compared with the group 2 (low protein group). All measures of performance improved similarly between groups.

The only thing which is responsible for loosing weight is caloric deficit, It is recommended that eating a high protein diet in combination with resistance training will help in increasing lean mass and result in loosing more fat mass.


EXERCISE FOR FAT LOSS?

There is no such best exercise for building muscle or loosing fat. The main aim of performing resistance training is just to maintaining or to build the muscle mass.

The only thing which is responsible for fat loss is caloric deficit which is only set trough your diet.

HOW TO LOSS FAT?

Dieting is often combined with aerobic exercise (i.e. cardio) with the aim to lose as much fat mass as possible.

Sometimes, resistance exercise is recommended to prevent some of the muscle mass loss that typically occurs during a diet.

But what type of exercise, or combination, has the most beneficial impact on body composition during a diet?

HOW TO LOSS FAT?


This study investigated the effects of resistance training, aerobic training, and a combination of both on body composition while dieting in obese subjects.


Subjects were all put on the same diet plan providing an energy deficit of 500-700 kcal per day.

In addition, they were divided in 3 different training groups:

1) 60 min of aerobic training

2) 60 min of resistance training

3) 75-90 min of combined aerobic and resistance exercise training.

HOW TO LOSS FAT?
Overweight people perform abs exercise only

All groups trained 3 times per week.

It was found that all groups lost around the same amount of weight over the 6-month period (~9 kg).

Muscle mass loss was less in resistance exercise (-1.0 kg) and combined exercise group (-1.7 kg) compared to the aerobic exercise group (-2.7 kg). 

Fat loss appeared to be greatest in the resistance exercise group (-7.3 kg), followed by the combined group (-7.0 kg) and the least in the aerobic exercise group (-6.3 kg).

Resistance exercise can reduce muscle mass loss while in a caloric deficit. Resistance training appears to result in the same, if not more, fat mass loss when compared to aerobic exercise.

Resistance training appears to be the preferred type of exercise to improve body composition during a diet. Resistance training appears to result in the same fat mass loss. 


IMPORTANCE OF SLEEP IN BODY RECOMPOSITION

Whether your goal is to loose fat, build muscle or both (body recomp) apart from eating enough protein and resistance training, the most important factor which is ignored by the people is sleep.

IMPORTANCE OF SLEEP IN BODY RECOMPOSITION
Go to sleep

Sleep has positive effect on both loosing fat and gaining muscle.

Sleep restriction has been shown to have several detrimental health effects also.

IMPORTANCE OF SLEEP IN BODY RECOMPOSITION

This study compared the effect of sleep duration on fat and lean mass loss in overweight subjects during two weeks of dieting (caloric defecit).

  • Group 1 spent 5.5 hours in bed
  • Group 2 spend 8.5 hours in bed.

It was found that the group 1 lost 55% less fat mass compared to the group 2 .

In addition, the group 1 lost 60% more lean body mass compared to the group 2.

Interestingly, the group 1(sleep less) had higher concentrations activated ghrelin (hunger hormone).

The effect of sleep restriction on body composition goals may be even worse under such conditions. Insufficient sleep can hamper fat loss and increase lean mass loss while dieting. Recommended to sleep at least more than 8 hours night.



SUMMARY

Body recomposition means improving body composition i.e. gaining lean mass and loosing body fat at same time.

Body recomp is possible whether you eat in a caloric deficit or caloric surplus. Body recomposition will not applicable for minority people i.e. advanced lifters(who lifting from many years).

Body recomposition works most of the people in the world. they are mainly categorized as beginners, detrained lifters and obese people. Body recomp will for for all of them but the starting approach may be little different for each of them.

A high protein diet has a positive impact on body composition during any program that includes frequent intensive exercise training. Under such conditions, it is possible to gain muscle mass while losing fat mass at the same time. Consume 1.6-2.2 gram of protein/kg.

Resistance training is the driving force to build muscle. You should target major muscle groups should be trained at least twice a week to maximize muscle growth. Your training volume should be optimal perform 10-25 hard working sets for a single muscle group a week.

A negative energy balance (consuming fewer calories than your body needs) is responsible for weight loss.

The only thing which is responsible for loosing weight is caloric deficit, It is recommended that eating a high protein diet in combination with resistance training will help in increasing lean mass and result in loosing more fat mass.

Resistance training appears to be the preferred type of exercise to improve body composition during a diet. Resistance training appears to result in the same fat mass loss.

The effect of sleep restriction on body composition goals may be even worse under such conditions. Insufficient sleep can hamper fat loss and increase lean mass loss while dieting. Recommended to sleep at least more than 8 hours night



REFERENCES

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