How to Build Muscle and Lose Fat with Body Recomposition?

When someone first starts exercising, it’s common for them to gain muscle and lose fat at the same time. This is called body recomposition. After a certain period, the process becomes more challenging. This is when many individuals discover the need to alternate between bulking and cutting phases, a strategy that might involve exploring options from a steroids UK shop.

It’s entirely possible to keep recomposition—building muscle and losing fat at the same time—for quite some time, at least until you’re far leaner and more muscular than the average person. Not only has this been borne out by research, but I’ve seen it in my career as a trainer.

While more advanced trainees do eventually have to do the traditional bulk and cut, intermediate trainees and those with one to three years of training experience and below-average body fat can usually recomposition as long as they follow a well-optimized plan and lead a healthy lifestyle. Here’s how.

Make a weekly target 

The primary step is to calculate your long-term calorie balance. Yet, before delving into this calculation, understanding the optimal rates for gaining muscle and losing fat is essential. This consideration may include exploring factors related to substances like Rohm Anavar.

Here are some Muscle growth targets:

  1. For inexperienced people: 0.5 percent of body weight per week
  2. For people who have a bit of experience: 0.3 percent of body weight per week
  3. For those who are very well known about this topic: 0.2 percent of body weight per week

Lift weights regularly for a week

Do you want to lift weights often enough to maintain that growth stimulus on your muscles? But this weight lifting should be done infrequently enough to let yourself recover, given that you’ll be in a caloric deficit. You’ll also need a calorie cycle. Long story short, calorie cycling means eating more calories for a while after you lift weights, and fewer calories at other times. And that means, you’ll want breaks between sessions, especially when you can eat fewer calories.

You also want a high per-muscle training frequency. Your workouts should either be: 

  • Full body split
  • Upper-lower split.

Do these workouts as evenly as possible throughout the week. For example, If you’re training four days a week, then: sessions on Monday, Wednesday, Friday, and Sunday are better than those on Monday, Tuesday, Thursday, and Friday.

Don’t Let Cardio Hurt Your Progress

Do you know that doing cardio and weight training together will make both of them less effective? This interference effect, as it is known, will reduce both muscle and any cardiovascular health benefits you get from cardio. In a calorie deficit – which, again, you’ll be in – there might be a net loss of muscle mass due to the interference effect of these two exercises.

However, that doesn’t mean you have to stop yourself from doing your favorite exercise: cardio. Cardio is good for your health, and it burns calories too. It  makes it easier to hit your fat-loss goals while still eating enough to meet your body’s nutritional needs. Here are three ways to keep your cardio from interfering with building muscle:

  1. Limit how much cardio you do. Spend less time per week doing basic cardio than you spend on your weight lifting training. 
  2. Make your cardio sessions short and intense
  3. You must separate cardio from weight training by doing it at a different time. If you lift in the afternoon, do your cardio in the morning, or better yet on different days.

Balancing Your Calories Around Workouts

Calorie cycling, simply put, means you consume more calories for a certain period following your workouts and fewer calories (in this case, a moderate deficit) for the rest of the week. You do this because the muscles are more prepared to grow right after resistance training. In simpler terms, they grow most during this time. Considering that this is a program for changing your body composition, you should spend most of the week in a calorie deficit. So, it’s a good idea to keep these post-workout periods short, perhaps even shorter than your muscles’ growth window. Here’s a rough guideline:

  • Beginners: 24 hours
  • Intermediate: 16 hours
  • Late intermediate: 10 hours
  • Advanced: 6 hours

Let’s go back to the example of the intermediate trainee aiming for a 4,000-calorie weekly deficit to lose fat and gain muscle. This trainee does full-body workouts three days a week, has three meals a day, and exercises shortly before dinner.

This means that the re-feeding window includes dinner on workout days and breakfast the following morning, totaling six out of 21 weekly meals. Let’s assume the daily maintenance calories average out to 2,400, or 800 calories per meal. If the calories were evenly distributed throughout the week, each meal would be about 610 calories. However, this is not the case.

For the 15 meals outside the re-feeding window, the trainee will eat fewer calories, around 500 calories per meal. The extra 1,500 calories will be distributed across the six meals within the post-workout window. More of these calories will go to the meal immediately after the workout in dinner.

After the workout, dinner will include an additional 300 calories, totaling 910 calories. Breakfast the morning after the workout will have an extra 200 calories, totaling 810 calories. This still results in a 4,000-calorie weekly deficit.

While the math may seem complicated, the general rule is to distribute 80-85 percent of your weekly calories evenly among your meals, with 15-20 percent allocated to the meals within the post-workout window. In this case, the trainee uses a rather conservative calorie cycling plan, but it can be more aggressive if one is willing to eat even fewer calories during the 15 non-post-workout meals each week.

Managing stress and sleeping schedule 

Adequate sleep and effective stress management play pivotal roles in body recomposition. Without these essential elements in place, there’s a risk of experiencing challenges in achieving desired outcomes, such as gaining muscle and fat simultaneously or losing both. Exploring options from a steroids UK shop should be considered in conjunction with these foundational factors.

Your body produces a significant amount of testosterone and undergoes essential recovery during sleep. It’s no surprise that poor sleep can lead to muscle loss and fat gain. So you should sleep for at least eight to nine hours each night.

Remember, achieving muscle growth and fat loss simultaneously is possible with dedication to your workouts, proper diet plans, and a disciplined lifestyle. Don’t get demotivated if you see slow results, just keep going.

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