How to Lose Fat AND Gain Muscle at the Same Time

✅ Before the Barbell: Free 8-week training program for beginner lifters - @beforethebarbell

📸 Instagram: @megsquats

📱 TikTok: @meg_squats

VIDEOS YOU’LL ENJOY

Hi I’m Meg 👋 and I’m on a mission to get a barbell in every woman’s hands. My love for lifting weights runs deep and I’m passionate about using my platforms, like this channel and my strength training app (Stronger by the Day) to educate others and make strength attainable for all. I’ve been in the industry for about 10 years and I’m an ISSA Certified Personal Trainer, Precision Nutrition L1 Coach, Certified Pre- & Postnatal Coach, USAPL Certified Club Coach, and Safe Sport Certified.

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Hello my strong strong friends! **Body recomposition** is when you simultaneously gain muscle and lose fat at the same time.

Many people have been lead to believe that they either need to focus on fat loss, or muscle gain one at a time. While that may be true for some people, but there are a few categories of people that body recomp can work for - and work for quite easily. So keep watching to find out if you fall into one of those categories.

**There are 4 different categories of people can achieve body recomposition quite easily:**

1. New lifters (keep listening because you might be one)
2. If you have a lot of weight to lose
3. Detrainees
4. Using steroids

If you don't fall into those categories, then recomp is still possible, but instead of noticing changes from month-to-month, you might only notice them from year to year.

**General Guidelines on How to achieve body recomposition:**

1. **Calorie Balance:** Sustain a caloric maintenance while eating enough protein. For many beginners, figuring out what maintenance calories are AND THEN, ensuring they're getting enough protein is sufficient.

1. Especially if you're coming from a poor diet overall, focusing on getting enough protein alone will help with satiety, building muscle, and retaining lean body mass.
2. Protein Target: 1g of protein / lb of bodyweight. With an upper limit of 250g

2. **Prioritize Strength Training** with a solid program that utilizes progressive overload
1. If you’re not on a program yet, then you need to be.
2. Squat, bench, deadlift, hip thrust, Row. Compound movements that give you the most bang for your buck in the gym.
3. Stick to your training program for 8-12 weeks. Get stronger in those fundamental movement patterns. Track what loads you're using so you're constantly pushing it in the gym.

3. **Cardio:** Yes you can do cardio. Since you're focused so much on the gym now, then I'd recommend finding an outlet for cardio that you enjoy.

Join our Stronger by the Day, our group training program. I run this program with thousands of other members who are lifting to gain strength, lose body fat, and feel more confident in the gym and in their lives.

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[daniellew]

Meg is the reason I don’t have any hesitation on lifting heavy.! Meg really taught me to care about strength over aesthetic and it has been so liberating.

[julia______]

I've never been so happy to call myself an overweight detrainee. Ready to recomp.

[theprosico]

I hope meg realizes how much impact she has on people. I refer her channel to all my friends who want to get in shape.

[IamREL]

I've been trying to find the best info for weeks. Thank you so much for explaining this so well.

[DeadliftDarrell]

Please enable Closed Captioning. THANK YOU!!!

[christinelamb]

This is really great info, Meg! 👍 I have been working out a looonngg time (lets just say decades 😆, yes I'm old!), and throughout all these years I have experienced different types of training, and loved them all. I don't go to the gym anymore, I got unenthused with the gym atmosphere about 6 years ago, and have been training at home and loving it! I have my go-to trainers on YouTube that I workout with, and it has been great. The only thing is, I have noticed that as I am getting older in the past couple of years, my body is re-comping, but NOT in the way I would like 😒. I am not as lean as I used to be, and I also want to get stronger, and build more muscle.
So I have really taken to heart what you mentioned about getting on a program. I think this is what I need at this time in my fitness life! While the workouts I do with videos are really good, and I enjoy them, I realize that the training is kind of "all over the place", not really focused. I really think I would benefit from having a focused, clear program, where I know where I want to go and I know what I will do each day to get there. I will check out your program, Meg. I don't know if you have a home version, as I don't go to the gym. If I can do your workouts at home, I will definitely try it!
Thanks for always putting out such GREAT content!

[LiogonDaily]

Everything you say makes sense. There is no confusion about all information you provided, so for that THANK YOU! You just gained a new subscriber. ✅

[Wonderwomanfiit]

You are literally absolutely STUNNING 😍😍

[ladybird]

I follow the bob harper super carb diet book. I eat no less than 90 grams of protein and no more than 1500 calories, and I notice muscle gain and weight loss. I am joining a gym this week cause I don't feel it happening much in my house, working with what I got.

[jamimarie]

Wooohooo! I needed this video! I am four months into weight lifting. I am a new lifter. Weight lifting has been very therapeutic for me. I am working with a trainer. But at times I hit a wall mentally/physically. I am trying not to get discouraged but at times I do! This video helped me have a better understanding! Thank you ❤❤❤

[cuervowebdesign]

Oh my God being a novice is the best. I'm detrained because of covid and just recently I got to buy my own weights and bars and racks, and now I feel like a novice again. I look at the weights, and I gain muscle. It's awesome!

[nicdeadlifts]

Love your videos, I wish I had found you sooner! I'm lucky to not only be a newbie but also over weight.
I've dropped 30.3 pounds since the end of July and I've got my dead lifts up to 175lbs! And my trainer is finally putting them into my weekly workout routine I'm so excited!
The squats still need some work (bad knee + ankle).
I never thought I would love lifting as much as I do 😍🏋️‍♀️

[daysofsunshine]

I am all top 3 haha. Looking forward to weight training because Cardio & Diet is not doing much. Very slow process.

[inainoslo]

I’m a category 1 so I guess I’m ready to go now ☺️

[Cherryredtea]

I went from 150-220lb in a bit over a year. I used to go to the gym and eat well, but since the weight gain I have struggling a lot to lose weight and stick to it. Thank you, Meg.

[keelycooper]

Thank you Meg! Im on a journey to becoming a coach. Its sad that you give better and more information that my personal training course 😂😂.

[nataliedelacerda]

I haven’t watched one of your videos for a long time because I took a break from You Tube and Facebook. You are looking amazing!!

[ceasonray]

You are looking so good Meg!!!! Loving the hair you are glowing!!

[piyumi]

Extremely helpful content. Thank you..!

[TheBubbleob]

Something I found really helpful with getting through the de-training period this year (2020) was doing hourly bodyweight exercises during shifts at work. It kept that mobility in play and helped with when my gym reopened. Back into it for a couple months now and I'm already back up to a decent Leg Press and rebuilding my maxes.