THE SIMPLE SCIENCE OF BODY RECOMPOSITION

Ganito mag build ng muscle at mag lose ng fat all at the same time, besh! 💪👙😍 Kaya alamin na dito kung paano ‘yun magagawa’t mangyayari! 👇

HOW TO BUILD MUSCLE AND LOSE FAT AT THE SAME TIME

Nothing drives more people into gyms and GNCs than the desire to build muscle and lose fat at the same time, or “body recomposition,” as it’s also known.

It sounds so simple that it must be possible, right?

People always talk about “shifting fat” into muscle with the right exercises, diet, and supplements, don’t they?

There’s no reason why you shouldn’t be able to gain muscle while burning fat, no?

Well, I have good news and bad news.

The good: yes, it’s possible to build muscle and lose fat simultaneously.

The bad: it’s only possible under certain (unalterable) conditions.

The ugly: the majority of advice on how to actually do it is way off the mark.

Yes, those “gurus” that swear their overpriced PDFs, pills, and powders contain the real secrets to making “lean gains” are almost always lying.

And in this infographic, we’re going to get to the bottom of it.

We’re going to dive into how the body actually builds muscle and loses fat and then look at what it really takes to do both at the same time.

THE SIMPLE SCIENCE OF MUSCLE GROWTH

EVERY DAY, 2 VITAL CHEMICAL PROCESSES OCCUR IN YOUR MUSCLES:

Protein Degradation

This refers to the breakdown of muscle proteins into their smaller components, peptides and amino acids.

Protein Synthesis

This refers to the creation of new muscle proteins from these smaller molecules.

FOR MUSCLES TO GROW LARGER OVER TIME, MUSCLE PROTEIN SYNTHESIS RATES MUST EXCEED PROTEIN DEGRADATION RATES.

That is, your body must create more muscle proteins than it loses. Every day that it does this, your muscles grow a little larger.

THE BEST WAY TO CAUSE PROTEIN SYNTHESIS RATES TO OUTPACE DEGRADATION RATES IS TRAINING YOUR MUSCLES.

Resistance training damages muscle cells, which tells the body it needs to ramp up protein synthesis rates to repair the tissues.

It doesn’t just repair them to their previous state, though. It wants to adapt to better deal with the stimulus-the training-and so it adds new muscle cells, increasing the muscles’ size and strength.

THIS IS WHY RESEARCH SHOWS THAT PROGRESSIVE OVERLOAD IS THE PRIMARY DRIVER OF MUSCLE GROWTH.

This is why, as a natural weightlifter, you must get stronger if you want to get bigger.

THE SIMPLE SCIENCE OF FAT LOSS

LOSING FAT IS MUCH SIMPLER THAN YOU’VE BEEN LED TO BELIEVE.

You don’t have to obsess over “eating clean.”

You don’t have to avoid carbs or any other food, really.

You don’t have to eat a certain number of meals per day or follow a rigid schedule.

You don’t have to try to influence your hormones.

If you want to escape all the bad weight loss advice out there like this, you need to understand one simple thing – Energy Balance.

UNDERSTANDING ENERGY BALANCE – ENERGY CONSUMED & ENERGY BURNT

This refers to the relationship between the amount of energy you give your body through eating food and the amount of energy it expends through cellular and physical activity.

The absolute immutable truth about meaningful weight loss…as demonstrated by thousands of controlled weight loss trials conducted over the last 100 years…is this:

YOU MUST BURN MORE ENERGY THAN YOU CONSUME.

It doesn’t matter how many “unclean” foods you eat or when you eat them or anything else.

Your metabolism runs on the first law of thermodynamics, which means fat (energy) stores can’t be increased without a surplus of energy, and can’t be decreased without the restriction of energy.

In other words, if you eat more energy (calories) than you burn, you’re going to gain weight. And if you eat less, you’re going to lose weight.

WHEN TALKING BODY RECOMPOSITION, THOUGH, THE GOAL ISN’T TO LOSE WEIGHT. IT’S TO LOSE FAT AND NOT MUSCLE.

And when that’s the goal, certain types of calories are more important than others.

The most important calories of all are those that come from protein, because research shows that when restricting calories, a high-protein diet is more effective at reducing body fat, helps preserve muscle, and increases satiety.

THE SIMPLE SCIENCE OF BODY RECOMPOSITION

The major determining factors are training state and experience. There are many physiological reasons for this, but here’s what it boils down to:

IF YOU’RE NEW TO WEIGHTLIFTING OR ARE GETTING STARTED AGAIN NEWLY

You shouldn’t have any trouble building muscle and losing fat simultaneously.

IF YOU HAVE AT LEAST 6 TO 8 MONTHS OF WEIGHTLIFTING UNDER YOUR BELT AND AREN’T COMING OFF A LONG BREAK

You probably can’t recomp. The exception to the second point is the person that has been lifting weights for some time but has never emphasized heavy compound weightlifting. It’s very likely that he or she will experience a surge of “newbie gains” in the beginning that can include building muscle while in a caloric deficit.

HERE’S HOW TO SUCCESSFULLY RECOMP YOUR BODY RECOMPOSITION IN 5 SIMPLE STEPS:

Step 1: Maintain a Moderate Caloric Deficit

You must be in a caloric deficit to lose fat but you don’t want to eat so little that you lose a lot of muscle.

Instead, you want to eat about 75% of the calories you burn every day, which allows you to lose fat rapidly while preserving muscle.

Step 2: Emphasize Heavy Compound Weightlifting

When you’re in a calorie deficit, you want emphasize heavy compound weightlifting in your workouts. And especially if you want to build muscle while you lose fat.

You should be squatting, deadlifting, military and bench pressing every week, and you should be doing most of your work with 75 to 85% of your 1RM (4-to-10 rep range).

Step 3: If You’re Going to Do Cardio, Do HIIT

You don’t have to do cardio to get lean, but sometimes you just need to burn more energy every week to keep the fat loss going.

When that time comes, don’t bother with the typical routine of 1 to 2 hours of low-intensity cardio 5 to 7 days per week.

Instead, do 1 to 2 hours of high-intensity interval training (HIIT) per week.

Step 4: Get Enough Sleep

A week of reduced sleep is enough to reduce testosterone, growth hormone, and insulin-like growth factor-I (IGF-1) levels, which all play important roles in building and maintaining lean mass and burning fat.

Sleep needs are variable but the National Sleep Foundation recommends that adults get 7 to 9 hours per night to avoid the repercussions of sleep deprivation.

Step 5: Take the Right Supplements

You don’t need supplements to succeed in your body recomposition efforts but the right ones can really help. Specifically, you’re looking to achieve three things with your supplementation:

1. You want to maintain training intensity, which helps you maintain muscle and strength.

2. You want to improve your body’s ability to preserve and build muscle and strength.

3. You want to lose fat as quickly as possible, which minimizes the amount of time you need to spend in a calorie deficit.

And there are a handful of safe, natural supplements that can deliver on each of those targets:

RECHARGE is a post-workout recovery supplement that contains three ingredients that help you in your body recomposition efforts: creatine monohydrate, L-carnitine L-tartrate, and corosolic acid.

PHOENIX is a caffeine-free fat burner that helps you burn fat by increasing metabolic speed, amplifying the power of fat-burning chemicals produced by your body, and by increasing the feeling of fullness from food.

PULSE is a pre-workout drink that contains clinically effective dosages of 7 ingredients that are 100% scientifically proven to enhance energy levels, increase focus, and improve workout performance.

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So tara! Let’a recompose our bodies! Let’s gain muscle while burning fat! We can do this! 👊

(Photo and info from Google Images; Legion legionathletics.com)