Can You Build Muscle While Losing Fat?

No…it is not a myth! It’s called body recomposition and here’s how it works.

‘Getting toned’ is a common goal for many. Whether they realise it or not, these individuals are actually referring to body recomposition, meaning altering your physique by gaining muscle and burning fat, at the same time. Although these individuals have a clear goal in mind, not many know how to get there as body recomposition requires more than your typical weight-loss diet.

Body recomposition is often debunked and we can see why. It requires two things that, at first glance, might seem opposite to each other. Fat loss requires you to eat fewer calories than you burn while to build muscle you will need to eat more calories than you burn throughout the day. However, by keeping a close eye on what you eat and how you train, you can do both (lose fat and gain muscle) simultaneously.

How Does Body Recomposition Work?

Body recomposition refers to the process of changing your ratio of fat mass to lean muscle mass. In simple terms, it is the process of losing body fat and gaining muscle. Unlike the processes of bulking or cutting, body recomposition aims to build muscle and lose fat at the same time.

Body recomposition comes down to your health and fitness goals. Scrap the low-calorie diets and intense cardio sessions and start incorporating the following:

  • Cardio exercise for fat loss
  • Resistance training for muscle gain
  • A slight decrease from your maintenance calories to lose fat
  • Increased protein intake to encourage muscle building

Weight Loss vs. Fat Loss

If body recomposition is your goal, fat loss and not weight loss should be your aim. During this journey, you may easily remain the same weight or even gain weight, but you will still see changes in your physique. Although the phrase ‘muscle weighs more than fat’ is not entirely correct – muscle is denser than fat which is why weight loss should not be on your agenda with body recomposition.

Instead of losing weight, you will see changes in your physique by having an overall firmer look. You might also notice that your clothes will fit better. However, body recomposition will not happen overnight. This is not a fad diet but a lifestyle. However, the slow and steady approach to body recomposition offers a sustainable result, one which you can keep long term.

The Best Way to Lose Fat

You know the drill…to lose fat, you need to eat fewer calories than you burn. Your eating habits, combined with cardio and resistance training, is the best technique for fat loss. Losing fat in a sustainable way is important for body recomposition, and for any fat loss journey in general.

Fortify Meals can help you achieve your goals when it comes to your eating habits. With various plans to suit your goals, such as the Balance Plan and the Power Plan, you can gain muscle and lose fat in a safe and sustainable way, while never depriving yourself of tasty and nutritious food. If you are looking for a more personalised plan to suit your goals, we have got you covered too!

The Best Way to Build Muscle

Building muscle is heavily reliant on two factors: resistance training and protein intake. Strength training is key for body recomposition and challenging yourself at the gym is highly important.

While all macronutrients need to be consumed, protein is essential for building muscle mass. Without enough protein, your body will struggle to repair the muscle tissues that you have broken down during your resistance training sessions. Studies have also shown that a high-protein diet will help with losing fat and gaining muscle at the same time.

If you are looking for an easy way to incorporate a high-protein diet into your lifestyle, check out our Protein + meals packed with high protein foods to fuel your training.

By combining the two, you will successfully achieve body recomposition. Remember, it takes time to see great results!

For more information about our plans and packs, check us out here.

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