Body Recomposition: Lose Fat and Gain Muscle at the Same Time
Wish you could lose weight and gain muscle without continuous bulking and cutting? Good news—body recomposition allows that! It sounds difficult, yet you can get leaner and stronger with a simple method. This short guide will get you started.
Balance your calories to shed fat and increase muscle. Start with 250–500 less calories than you burn daily. This reduces fat without losing muscle.
Watch Your Calories
Protein is essential for muscular building. Consume 1.6–2.2 grams of protein per kilogram. Chicken, fish, eggs, beans, and tofu are choices.
Protein Power
Complex carbs like whole grains and veggies provide energy, and healthy fats like avocados and almonds promote health.
Balanced Meals
Spread your protein consumption throughout the day and eat a balanced meal before and after workouts.
Meal Timing
Muscle growth requires strength training. Focus on squats, deadlifts, bench presses, and rows. Lift weights 3-5 times each week.
Lift Weights
Cardio burns fat. High-Intensity Interval Training (HIIT) works well and quickly. Try a few HIIT sessions every week.
Get Moving
Your muscles require rest. Train different muscle groups on different days and take rest days.