BUILD MUSCLE and LOSE FAT at the SAME TIME | Is Body Possible How Step-by-Step

BUILD MUSCLE and LOSE FAT at the SAME TIME | Is Body Recomposition Possible Dr. Swole here, MD bodybuilder back with another video today we’re gonna be talking about.

 Body recomposition so a brief outline for today first what is body recomposition than who is it for how do you do it and finally. what are some limitations so you probably heard your local gym bro talking about his bulk and cut phases basically during a bulking cycle. you’re putting on a lot of weight in order to build muscle and during a cutting cycle, you lose weight in an attempt to lose fat now for some of these bros. Their weight might fluctuate between a very wide range between their bulk and cut cycles is this really necessary the answer is no in fact in a lot of cases. I would actually argue that its detrimental for people since they end up putting on a lot of excess fat during their bulk phase since they gain weight too quickly and during their cut phases they often end up losing a lot of lean tissue since. They aren’t dieting correctly which means they end up back at square one at the end of it without really making progress in terms of putting on lean muscle mass.

 so now let’s talk about body recomposition refers to the process of building muscle and losing fat at the same time now a lot of bodybuilders talk about. This like it’s some sort of mythical process that’s actually impossible in actuality building muscle and losing fat are separate processes that are somewhat independent. now it’s actually been shown in multiple studies that people have been able to gain lean tissue while actually losing weight soto set the record straight body recomposition is possible and has been demonstrated in numerous scientific studies now.

This doesn’t exactly apply to everyone it really works best for certain populations and we’re gonna talk about those now. ok, so which populations are able to build muscle and lose fat at the same time or recall first of all I’ll say that resistance training is absolutely key mainly because. This is the most efficient way for you to provide that muscle-building stimulus next I’m going to introduce an overarching principle that links together all the different populations. where body recomposition makes sense my overarching principle is that in order for you to build muscle and lose fat at. At the same time you need to present a novel and superior stimulus, in other words, you have to be doing something that’s new and better than what you were doing before body recomposition isn’t easy to accomplish and that’s. why you need to satisfy this overarching principle there are four main categories of people. who satisfy his overarching principle you’ve got beginners and some intermediates detrained athletes people with a sub-optimal training and diet and enhanced athletes let’s dive a little bit deeper into these.

so for the first category for beginners and early intermediates since your body’s relatively new to dieting and training for bodybuilding. It’s able to build muscle quite quickly despite the fact that you might also be losing fat this basically fits into the commonly termed phenomenon. The newbie gains. where people find that in their beginning phases of bodybuilding. They put on muscle very easily so for a beginner even if your calories are set at a level. where you’re maintaining your body weight or even losing bodyweight your body is so sensitive to, That musclebuilding stimulus of lifting weights that you’re probably going to build muscle anyways now when I talk about beginners I’m generally referring to people in their first one to two years of serious training now.

The second category is detrained athletes in other words athletes returning from a long layoff from training when people take more than a couple of weeks.off of training they often find that they lose some lean tissue mass when you get back into consistent training, that muscle comes back now I think in a lot of cases this is just due to regaining the muscle that you lost not that you’re actually producing new muscle you could even argue that. The muscle hasn’t really gone away. so for this category, you’ reproducing a novel and superior stimulus to what you were doing before which was taking time off your body becomes real sensitized to the training stimulus and when you apply it again in response by building muscle very easily now.

I’ll note that in this category of detrained athletes the recomposition effect only lasts for a limited period of time once you get back to. The level of muscle mess you are at before or a bit beyond that things are likely to go back to the old rate of progress now category number. three is people with suboptimal training and diet in other words if your training and diet regimen are not perfect and you improve some aspect of it you are in effect applying novel and superior stimulus which satisfies our overarching principle and thus. you’re probably able to build muscle and lose fat simultaneously for training this means optimizing the different training variables using scientific principles which we’ll talk about later for diet this often means developing an awareness for tracking your macros and your calories and aiming for concrete macro targets. now the last category is enhanced athletes or people using performance-enhancing drugs now since I mainly deal with natural bodybuilding.

we’re not gonna go into this in much detail here but I just wanted to mention it because you’re going to hear a lot of things from pro bodybuilders say in the IFBB or famous people on Instagram talking about how they were able to gain a lot of muscle and lose fat at. the same time during their contest prep as highly advanced athletes and while it might have been possible for them the drugs they use actually alters their physiology which makes it easier for them to continuously build muscle while still losing fat so remember that just because some professional bodybuilder you see online is able to do it doesn’t mean it applies to you so now that we’ve outlined before categories of lifters that satisfy our overarching principle. I want to point out that this actually applies to the vast majority of the lifting population if you walk into any commercial gym most people you see working out there will fall into one of these categories namely most of them will be beginners and early intermediates or people who haven’t perfected.

 Their training and diet all right so now that we’ve talked about, the categories of people who can effectively gain muscle and lose fat at. At the same time, how do you do this first of all I’ll say that for the people who fall into those four categories of people, who are able to produce a novel and superior shift in their program body recomposition is actually a very efficient way to go especially. If you’re a beginner or your body fat is at a higher point than where you want it to be going for an approach where you build muscle and lose fat at the same time is probably going to be a very efficient way to get there so inorder to recap you’re going to have to optimize your training and nutrition now obviously. we can’t cover all this in one video because. This is basically the entire field of bodybuilding and it’s everything my channel is about so you’ll have a better understanding of. this if you watched all my videos and up-to-date with the evidence-based approach to bodybuilding in a nutshell for training you need to have mastered the concepts of consistency progressive overload volume frequency intensity and rep ranges and exercise selection in order to put together an optimal training program if you aren’t completely sure about how those variables fit into a training. program and how to individualize.

 Them for yourself check out my basics of training series – I have a video dedicated to each one of those as I just mentioned all of those training variables need to be individualized for you. what that means is you’re gonna have to do some experimentation with different types of programming in order to really optimize your training, if some personal trainer or online coach writes you a program and gives it to you point-blank and tells. you to just carry out this program as the be-all and end-all that’s definitely not the ideal program for you because. it fails to take in the importance. individualization for each of these training variables as a really quick summary of my personal recommendations in terms of the training variables in your program. you should be progressive.

 overloading in your multiset six to 12 rep max which means slowly adding weight over time over multiple sets in the 6-12 rep range for volume. you should probably be aiming for about 10to 20 sets per muscle group per week for the frequency you should be hitting muscle at least twice per week for intensity your relative intensity or how close you push to failure should be to about one to two reps and reserve and you should put the majority of your training in the 6 to 12 rep range with about a third of your volume outside of that rep range and for exercise selection, you should focus on multi-joint heavy compound basic movements for the majority of your training volume now in terms of nutrition the first thing is that you should be aiming for a minimum protein target my current.

minimum.recommendation for protein is 0.82-1.0 grams per pound of body weight per day or 1.8 to 2.2 grams per kilo if you want to delve deeper to.that check out my video on the protein that I uploaded last in terms of the specific ratio of carbs to fats. I wouldn’t stress too much about these you generally want to be shooting for low to moderate fat intake and the rest carbs for overall energy intake you should be aiming for maintenance calories which means your total calories should be at a level where your body weight is staying stable so in practical terms set your nutrition so that your maintain your bodyweight training optimally and then look in the mirror to look for visual changes if you see yourself slowly getting bigger and or getting more defined at the same bodyweight you’re probably building muscle and losing fat at.

 The same time now in terms of limitations of body recompositionI’ve mentioned before that.it’s not an easy thing to accomplish building muscle and losing fat at the same time doesn’t apply to everyone mainly for more experienced athletes.this may produce slower results than a program with structured bulking and cutting phases the reason is that it’s relatively harder for the body to build muscle than it is for it to lose fat. if you really know how to structure a massing phase and a fat loss phase according to scientific principles you see faster progress with a more phased approach that being said for people who are beginners or overweight I still would recommend aiming for body.

 A recomposition as your initial plan of attack now extending this a bit further for advanced bodybuilders people who have been training for years, and have their training nutrition and recovery all dialed in in a way that’s optimized and individualized for themselves are not really going to be able to build muscle lose fat at the same time. so in this case that local gym bro who is telling you that you’ve really got to bulk and cut in order to see progress is actually right in summary for natural athletes building muscle losing fat in. the same time is possible and has been shown in the scientific literature and the overarching principle is that you need to present a novel and superior stimulus this only applies to certain populations but it actually encompasses the vast majority of lifters in order to recap you can optimize your training nutritionist your calories and maintenance and if that doesn’t work and once you’ve optimized everything with years of individualization and you’re an advanced athlete’s body recomposition probably isn’t for you.

 That’s all, for now, guys thanks for watching if you enjoyed the video make sure you hit like if you want a full training program check out my playlist on workout splits where I actually go through a few full bodybuilding programs that are science-based and gives you a place to start in terms of a full-body program upper-lower split and push-pull legs now body recomposition is pretty tough so if you’ve had success in building muscle and losing fat at the same time comment below I’d love to hear about your experience if you haven’t already subscribed and we’ll see you next time.

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