How To Build Muscle And Lose Body Fat At The Same Time

November 30, 2020 3 min read

build muscle and lose fat at the same time

Most people are under the impression that we have to choose between muscle gain or fat loss, but not both at the same time.

While there is some truth to it, it’s much more of a gray area than most people believe.

With the right tactics and attention to detail, pulling off a body recomposition is entirely possible. Today, we’ll go over exactly how to go about it.

Nutrition Comes First

Despite what many people believe, your nutrition will be the primary factor that determines your outcome. In the case of body recomposition, you need to cover two things:

1) Be in a moderate calorie deficit

2) Consume enough protein

Thats it.

There is no miracle pill that will turn your fat into muscle, and there are no diets like keto that will magically do this for you. These are the only principles.

What is a Caloric Deficit and How Does it Work?

To lose any fat, you need to be in a calorie deficit. By eating fewer calories than you burn, you force your body to tap into the fat reserves and get the remaining energy it needs. But, for a successful recomposition, you need to be in a small deficit to prevent muscle loss and give your body a chance to keep adding muscle while losing fat.

As a rule of thumb, you should be in a deficit of about 200 to 300 calories. If you need to eat 3,000 calories to maintain your weight, you should start your recomposition protocol on no fewer than 2,700 and see how it goes.

How Much Protein Should You Eat?

Besides that, you also need to consume enough protein, as the nutrient plays a vital role in muscle maintenance, repair, and growth. As a rule of thumb, you should consume around one gram of protein per pound of body weight. If you weigh 180 pounds, aim for 180 grams of protein.

If you are not taking in enough protein you will risk not being able to build muscle during your weight loss. You will continue to lose weight but will not be converting that fat to muscle.

One of the easiest ways to quickly increase your protein intake with a low amount of calories is with a quality protein shake.

Check out our Essential Whey Protein which not only tastes amazing, but when mixing with a low calorie milk like almond or cashew milk- it only comes out to 160 calories and 25 grams of protein!



Do Resistance Training Three to Four Times Per Week

Resistance training is vital for a successful body recomposition because it imposes the stress your muscles need to grow. 

You shouldn’t do huge amounts of training volume because your recovery will be somewhat impaired. Still, you should aim for three to four weekly workouts, and each should be between 40 and 60 minutes long.

Make sure to do exercises for all of the major muscles, focus on making small progress from week to week, push yourself hard (but avoid technical failure), and never sacrifice proper technique for the sake of lifting heavier weights.

If you are looking for help with a weight training routine, download our completely free Lean muscle workout guide which was designed specifically for body recomposition. 



Get Enough Sleep

Sleep is another crucial element of successful body recomposition. While sleeping, the body has a chance to recuperate and grow stronger. Protein synthesis and growth hormone production skyrocket and contribute significantly to muscle maintenance and growth.

The mind also gets to recover from the stresses of each day, which allows us to feel focused, motivated, and energetic.

Plus, research suggests that sleep deprivation can lead to significantly greater muscle losses while dieting. When subjects slept for around seven hours per night in one study, they experienced much greater fat loss than they did when they slept for just over five hours.

As a rule of thumb, we should aim for at least six hours of sleep per night. Sleeping for up to eight hours would be even more beneficial but not necessary.

Start Today!

That is all that you need to know about how to perform a body recomposition turning fat into muscle. There is no need to over complicate it. With the help of our free workout guides and meal plans you have no excuse to not start today and with consistent effort you will be on your way to your dream body!

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