5 Steps to Build Muscle & Lose Fat at The Same Time
Body Recomposition (Complete Guide!): Learn How to burn fat and build muscle at the same time. If you're looking to lose fat while keeping or gaining muscle then this body recomposition diet and workout plan will definitely help. Find out if you're an ideal candidate for body recomp and how to get started.
Is it actually possible to burn fat and build muscle at the same time? Well, there are dozens if not hundreds of studies that show that it can actually be possible even though it's not necessarily optimal for everyone. For example, 1 study on overweight police officers with an average body fat of 26 percent found that by following a high protein low-calorie diet while also lifting weights for 12 weeks led to the police officers losing 15.4 pounds of fat, while simultaneously gaining 9 pounds of muscle in 12 weeks. (1) Now, these police officers were obviously out of shape at the beginning of the study, making them prime candidates for what's known as body recomposition, which is a phrase that essentially represents burning fat and building muscle at the same time, but even in another study that involved highly trained gymnasts that were put on a ketogenic diet that restricted them to just 1971 calories per day, which for these gymnasts was a very low amount considering that they were training almost 30 hours per week. Even under those conditions after about 30 days they were able to drop from 7.6 percent body fat down to 5 percent body fat while still gaining a little under a pound of muscle. (2) So even though these high-level gymnasts were able to burn a little fat and build some muscle at the same time, for most people that have been training for a while and are getting close to their genetic potential they'll most likely be able to see better results by focusing on either burning fat or building muscle independently. Now other than people that have been training for a while, it also makes more sense to focus only on burning fat or only on building muscle one at a time if one of those goals is really important to you and you want to accomplish it as fast as possible. but aside from that, there are 4 groups of people that are especially perfect candidates for burning fat and building muscle simultaneously. The first of these groups are beginners or newbies. If you're relatively new to lifting weights, and you haven't been training for longer than a year, then your body is much more Primed for muscle growth at this point. So even in a calorie deficit, your body will still be in a great position to build muscle...
Research:
1. Study on overweight police officers found that when they were put on a calorie deficit with a high amount of protein as well as casein supplmentation, it led, on average, to 7 kilos (15.4 lbs) of fat loss and 4.1 kilos (9 lbs) of muscle growth in twelve weeks
2. In thirty days elite gymnasts were able to drop their body fat percentage from 7.6% to 5%, lower than many bodybuilders that in contest shape. They did this while gaining 0.9 pounds of muscle
3. The maximum benefits for muscle growth occur at around 1.6 grams of protein per kilogram of body weight or about .8 grams of protein per pound of body weight
4. The primary stimulus for muscle growth is creating sufficiently high and prolonged tension on your muscle fibers which is also known as mechanical
6. High and low rep training activate different growth pathways
7. A meta-analysis found that adding cardio to a weight training routine reduced muscle growth effect size by 39 percentSee figure
8. sleeping just 40 fewer minutes per day from Monday to Friday shifted the amount of weight loss from muscle rather than from fat from 20 percent all the way to 80 percent
9. Participants supplementing with melatonin, a sleep enhancer, were able to gain pounds of muscle and lose pounds of fat at the same time even if they weren't exercising or weren't eating any differently
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