Yes, You Can Build Muscle and Lose Fat at the Same Time
1. What is body composition?
Your body composition is the ratio of fat mass to lean mass in your body. Sometimes body composition is used interchangeably with body fat percentage but body fat percentage is just one part of your overall body composition.
Lean mass includes muscle bones ligaments tendons organs other tissues and water in other words everything that’s not body fat. Depending on what method you use to measure your body composition you may see water as its own percentage.
2. What about body recomposition?
Body recomposition refers to the process of changing your ratio of fat mass to lean mass that is losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously unlike the traditional approach of bulking and cutting in which you intentionally put on a lot of weight first muscle and fat and then go through an intense calorie deficit to lose the fat and reveal the muscle underneath.
3. How to lose fat
Fat loss ultimately comes down to your calorie maintenance. To lose fat you must eat fewer calories than you burn. Cardiovascular exercise or combined cardio and resistance exercise, alongside a healthy diet still stands as the best technique for fat loss there’s just no way around the science. Losing fat in a safe sustainable way also means having realistic goals and not depriving your body of the nutrients it needs disordered eating habits are never worth the risk.
4. How to build muscle
To build muscle focus on two main factors: weight training and protein consumption. Strength training is essential to changing your body composition your muscles won’t grow if you don’t challenge them.
Additionally you can’t build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth. While all macronutrients are important protein is especially important for building muscle. Without enough protein your body will struggle to repair the muscle tissues that get broken down during weight training.
Plus studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that while in a calorie deficit consuming more protein than you normally might can help preserve your lean body mass a.k.a. muscle mass than being in a calorie deficit without changing your protein intake.
In people who have already been following a strength training program increasing protein intake and following a heavy weightlifting routine leads to improvements in body composition.