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How to Lose Fat and gain Muscle At same Time

yes it is possible ...
 

 As we know that we can build muscle with a caloric surplus diet or we can loose by taking a caloric deficit diet . But according to several researches done before on Body recompositions ensures that "Building muscle and losing fat simultaneously is definitely possible".


WHO CAN DO BODY RECOMPOSITION...?

 1. BEGINNERS:-
 Beginners can take maximum advantage of body recomposition as their body will get a new experience of training hence their body will shred fats and build muscles simultaneously.

2. DE-TRAINED ATHLETES:
Meaning that you have taken a couple off from training or you have neverly trained consistantly  Detrained athletes will get fastest results of body recomposition phase the reason behind this is muscle memory .

HIGH BODY FAT (OVER 25%);-
Body reccomposition will work for you even you are having a high body fat percentage nearly or more than 25%.


HOW TO REACH THERE :-

 TIP NO.  #1:-

 In order to lose fat and gain simultaneously maintaining a slightly caloric deficit diet is the key.High caloric deficit diet will lead to higher fat loss but will increases the muscle loss also.Therefore, you have to take a small caloric deficit diet.
A research by Garthe shows that a trained athletes are able to gain muscles while losing fat over a 9 week of cutting program this is done by performing a slow cut.

TIP NO. #2:-

 Adequate protein intake is essential for body recomposition in order to maintain a positive nitrogen balance even in a caloric deficit diet . Hence in order to run a body recomposition high protein intake has been recommended. about (2-2.5gm /kg of  Bodyweight)  OR (1g/lb of bodyweight) .
 with increase in the protein in your diet you have to increase the water and fluid intake of the body in order to remain hydrated .

 TIP NO. #3:-

Ensure that you are progressive in the gym  your muscles needs a stimulus to grow and we are provide that through resistant training . as a beginner or a detrained lifters it is easy to go heavy as they will regain there strength fast .

 TIP NO. #4:-

 Body recomposition may takes more time from the normal ones but it works .... my advise to you is while doing body recompositon dont quit early . And dont bother about the numbers of weighing machine body recomposition is a slow process . but its an effective strategy to achieve your goals....





  

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