5 Steps to Build Muscle & Lose Fat at The Same Time

Body Recomposition (Complete Guide!): Learn How to burn fat and build muscle at the same time. If you're looking to lose fat while keeping or gaining muscle then this body recomposition diet and workout plan will definitely help. Find out if you're an ideal candidate for body recomp and how to get started. 

Is it actually possible to burn fat and build muscle at the same time? Well, there are dozens if not hundreds of studies that show that it can actually be possible even though it's not necessarily optimal for everyone. For example, 1 study on overweight police officers with an average body fat of 26 percent found that by following a high protein low-calorie diet while also lifting weights for 12 weeks led to the police officers losing 15.4 pounds of fat, while simultaneously gaining 9 pounds of muscle in 12 weeks. (1) Now, these police officers were obviously out of shape at the beginning of the study, making them prime candidates for what's known as body recomposition, which is a phrase that essentially represents burning fat and building muscle at the same time, but even in another study that involved highly trained gymnasts that were put on a ketogenic diet that restricted them to just 1971 calories per day, which for these gymnasts was a very low amount considering that they were training almost 30 hours per week. Even under those conditions after about 30 days they were able to drop from 7.6 percent body fat down to 5 percent body fat while still gaining a little under a pound of muscle. (2) So even though these high-level gymnasts were able to burn a little fat and build some muscle at the same time, for most people that have been training for a while and are getting close to their genetic potential they'll most likely be able to see better results by focusing on either burning fat or building muscle independently. Now other than people that have been training for a while, it also makes more sense to focus only on burning fat or only on building muscle one at a time if one of those goals is really important to you and you want to accomplish it as fast as possible. but aside from that, there are 4 groups of people that are especially perfect candidates for burning fat and building muscle simultaneously. The first of these groups are beginners or newbies. If you're relatively new to lifting weights, and you haven't been training for longer than a year, then your body is much more Primed for muscle growth at this point. So even in a calorie deficit, your body will still be in a great position to build muscle...

Research:

8. sleeping just 40 fewer minutes per day from Monday to Friday shifted the amount of weight loss from muscle rather than from fat from 20 percent all the way to 80 percent

[Retr_POP]

"sleep is one of the most important elements of gaining muscle" - me watching the video at 2am

[potato-sweet]

2:53 determine the exact amount of calories you need to be eating around your goal
4:25 set your body recomposition macros
5:44 apply progressive overload
7:44 evaluating your progress and your energy levels as you go
9:04 avoid not getting enough sleep and doing too much cardio

[nostalgiagamesNC]

"Men or women with high energy reserves", what a nice guy.

[markkelderman]

If you want to start eating healthy food that is aligned with your fitness goal, be it bulking or losing fat, Next Level Diet should definitely be your next station. After completing the 28-day period, you will transition from a beginner to a well-built man. I'm not saying it's easy to stick to it, but I dare you to try.

[avatar]

If you don’t change the way you eat you’ll never lose weight.

[Rick]

Slow and steady, easier to maintain and healthier than constantly bulking & cutting.

[matthewnorth]

That calculator is extremely helpful. Thank you for putting that in the description as I'll be using it

[djshockafrica]

The info in these videos is legit, the funny B-roll cheers me up, makes these videos more fun and interesting than on any other channels. Please keep the fun coming with the info, subscribed!

[nl]

Walks, Weights and resistance bands are my godsend. Ofcourse diet is so key. Sleep is over looked aswell all great points. Love the channel bruda✌️

[krush]

This channel seriously changed my life… and it started with this video

[becomingaplumber]

Love your channel mate. It’s great to find a fitness channel that speaks the truth based on facts and science rather than a channel that just sells brands etc

[Eduardourameshi]

oh man, this video was really good! keep up with these amazing videos !

[plusultra]

It's times like this i'm thankful i have some Gym equipment at home. !.

[Yuj-Twitch]

I’ve dropped 6.7KG without working out from 90.5KG to 83.8 just cut the junk foods and energy drinks and soft drinks and basically going out for an hour or two of walk every night gotta say that has helped me out a lot without even working out and the goal is to join a gym turn all those remaining FATS into Muscles being in the weight category of 70KG.

[DeepakKumar-emug]

Great editing love the intro! Big thanks to gravity transformation for doing such a great work.

[fitforged]

Answered My Every Single Doubt ! Great Job

[superboyjamie]

Max, I LOVE your videos. You pack so much great information into each video. Thank you!!

[VentureAHighway]

High protein, low calorie, low impact cardio like walking... seems to work well for me. Calisthenics strength training. Thanks for the video !

[vasujhawar.]

It makes me feel that losing fat and building muscles is rocket science by watching your videos.

[ComicWolverineJacked]

Sleep is extremely difficult to get enough of and to sleep and wake up at the same time everyday is impossible for someone who works split shifts of graveyards and afternoon shifts. Constantly having to change your sleep routine really sets you back :(