Nutritionist Explains: How To Build Muscle And Lose Body Fat At The Same Time (Video)

The holy grail of body changes – building muscles while reducing fat, also known as body recomposition.

 

Richie Kirwan, a renowned nutrition expert, will be discussing the intricate process of simultaneously building muscle and shedding fat, commonly referred to as body recomposition.

 

The focus will be on the essential conditions required for effective body recomposition, and Richie will provide practical insights to help individuals achieve this challenging goal more efficiently.

 

How To Build Muscle And Lose Body Fat At The Same Time | Nutritionist Explains… | Myprotein

 

 

 

When individuals aim to shed excess weight and adopt a healthier lifestyle, they often aspire to achieve a toned physique while reducing body fat. Typically, weight loss and muscle gain are seen as separate pursuits, and it is recommended to concentrate on one goal at a time—either building muscle and strength or losing weight.

 

For successful fat loss, it’s imperative to maintain a consistent caloric deficit, which means consuming fewer calories than one expends over a sustained period.

 

Fat loss is essentially a catabolic process, involving the breakdown of body fat tissue. However, if one’s dietary and exercise regimen is not properly planned, it can inadvertently result in muscle loss as well.

 

Conversely, muscle gain follows an anabolic process, necessitating a calorie surplus—consumption of more calories than the body requires. The challenge of body recomposition lies in the contrasting nature of these goals. However, it can be achievable under certain circumstances, such as when an individual has a substantial amount of body fat to lose or is new to training. In the case of significant body fat to lose, beginners may still experience muscle gain even while in an overall calorie deficit.

 

A fundamental aspect of muscle building is the implementation of a well-structured, progressive overload-based training program. Incorporate a thoughtfully designed resistance exercise plan that emphasizes progressive overload, sending signals to the body to stimulate muscle growth.

 

It is advisable to supplement with whey protein, like MyProtein Impact Whey Isolate, at a rate of 2-4 grams of protein per kilogram of body weight.

 

 

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What you need to keep in mind for effective muscle gain:

 

• Maintain a high-protein diet, ideally within the range of 2-3.5 grams of protein per kilogram of body weight per day.

• Distribute protein intake throughout 4-6 meals daily.

• Tracking your progress is crucial, as effective management depends on it. Monitor factors such as body weight, body circumference, gym performance, weight lifted, overall well-being, and dietary habits.

• Prioritize sufficient sleep, as inadequate rest can hinder muscle growth and increase the risk of muscle loss.

• Patience is key, as body recomposition is a gradual process that does not yield overnight results.

 

If you find yourself lacking motivation or patience for gradual progress, body recomposition may not be the ideal approach for you.

 

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