Scientists explain how you can build muscle and lose fat at the same time
Believe it or not, it's actually possible
Training to build muscle and lose fat? These have long been seen as completely distinct goals, but scientists have now explained how you can make them both a reality.
In scientific terms, gaining muscle while losing fat is called 'body recomposition', but that's about as complex as it gets.
For decades, it was assumed that the only people who could build muscle and lose fat at the same time were:
- Complete beginners
- Very overweight people
What about more experienced gym goers - can they build muscle and lose fat too? A brand new piece of research says yes.
A team of American scientists examined all major studies on the topic of muscle gain and fat loss in 'trained individuals'. A 'trained individual' is essentially someone with at least six months of weight training experience.
Skipping leg day doesn't make you a trained individual, by the way. Go back to the drawing board if you do chest and biceps every day.
The Rock knows a thing or two about recomping.
The team of scientists found that, in athletes and experienced gym goers, it is possible to make some serious gains and slash body fat at the same time.
However, certain protocols need to be in place for it to occur.
The researchers shared their recommendations at the end of the study.
If you're a regular at the weights room and have been for some time, maybe these tips can help you beef up without building too much of a belly.
How to build muscle and lose fat at the same time
Scientists say you need to put the following steps in place:
- Progressively increase the load you're lifting on each exercise
- Track your diet (at least initially) so you know where you're going with calorie intake. Monitor your body through the scales and mirror
- Each day, consume 1.3 to 1.7 grams of protein per kilo of bodyweight. Want quicker results? You'll need more protein
- Extra protein shakes, both whey and casein. Particularly after training
- Get a good night's sleep, 7 to 9 hours