For a long period of time, many fitness plans or fitness articles have told you that it is impossible to gain muscle while burning fat.

Most people believe this is true, and this is why? First of all, because it is extremely difficult to achieve, which leads many to believe it is impossible, but in fact, it is possible to gain muscle and lose fat simultaneously.

And this process has a formal name: 'Body Recomposition'

We all know that this is a controversial topic in the fitness and bodybuilding industry, as many people do not believe that you can actually achieve body recomposition.

Therefore, in this article, we will analyze various studies and use human studies to prove that skeptics are wrong.

We will from: What is body recomposition; Research results; Successful keys; Conclusion etc. analyze it.

What is body recomposition?

Body recomposition is the process of losing body fat while also increasing muscle.

As we mentioned, this is very difficult to achieve, which is why many coaches tell you this is impossible.

Although 'impossible' is not an appropriate word to describe body recomposition, you must understand that not everyone can achieve it.

Who can achieve body recomposition?

One person who cannot achieve body recomposition is someone who is very thin (very low body fat percentage) because if you are already very thin, why would you even need to lose fat?

Therefore, those who have excessive body fat; or those who have previously been in good shape but have not trained for several months. They are most likely to achieve the effect of losing fat and gaining muscle simultaneously.

If you belong to these two categories, you should continue reading.

Research

This is what skeptics want to explore. You will be pleased to know that body recomposition has been proven effective in human studies.

Study 1

A specific case study involved 24 athletes who completed 4 resistance training sessions per week, while following a calorie-restricted diet (aiming for a weight loss of 0.7% per week).

At the end of the study, these athletes' weight and fat mass had decreased, while lean mass had increased, and maximum strength had also increased.

Study 2

Another study proved that body recomposition is possible.

To achieve this, 8 elite-level gymnasts performed challenging exercises while following a strict calorie restriction diet.

In the 30 days before the start of the study, the participants' weight and fat mass decreased, while lean muscle mass increased slightly.

Study 3

Do you remember that we mentioned that people with excessive body fat are more likely to achieve body recomposition?

Another foreign study found that using 24 overweight police officers, the experiment was carried out.

In 12 weeks, under regular training and calorie restriction, the participants successfully lost an average of 2.5 kg of weight, and body fat was significantly reduced. However, the police's strength and muscle mass also increased significantly.

Therefore, this is the most successful case of body recomposition we have seen so far.

Successful keys

You should be confident that body recomposition is now possible, so we will continue to give you key suggestions to help you succeed.

If you are overweight, this might be the only time you can say you are in good shape (and it works best),

Or, if you have been training in the gym but took several months off, then you are in a similarly favorable position to achieve body recomposition.

Here are the key points about body recomposition:

Reduce weight by 0.7% per week: Research shows that this is the best weight loss ratio to achieve body recomposition.

Eat high protein, clean diet: You need to strictly control your diet, eat clean, high-protein foods, and avoid junk food to succeed.

Don't eat too little: When you are following a calorie-restricted diet, make sure you eat enough, otherwise you will eventually lose muscle, (next section details)

Strength training: To increase your strength and lean mass (pure muscle) while reducing body fat, research shows that strength training is the best option.

Nutritional advice for body recomposition

The advice we give to those who are interested in 'body recomposition' is to reduce weight by 0.7% per week. This is because in human studies, it has always been the ideal amount.

However, when following a calorie-restricted diet, it is easy to become overly strict and eat too little.

Don't eat less than your planned calorie restriction

You might think 'less eating will help me lose body fat faster'. Although this may be true, it also means you will lose a lot of muscle, and then you will want to regain muscle mass, and you will fall into a vicious cycle of constantly losing too much muscle and then replenishing too much fat.

For this reason, it is important to eat what you planned.

But since everyone's basic metabolism is different, the intake will also be different, and it is best to find a professional nutritionist to help you find the appropriate intake. Also, you can check your weight every day to find the amount of weight reduction by 0.7% to adjust your intake (mainly in carbohydrate and fat intake).

Maintain high protein intake

Everyone knows that protein is important for losing weight or building muscle. There are countless studies on this point, and nothing can refute it.

So it is important to maintain a protein intake of more than 1.5 grams per kilogram of body weight, for example, an 80 kg person needs at least 120 grams of protein per day.

This will ensure that you can increase your strength and lean mass (pure muscle) while reducing body fat.

If you don't consume enough protein, it will be difficult for you to achieve body recomposition.

Conclusion

Those who are naturally thin will say that 'body recomposition' is impossible.

This is because their low body fat percentage makes it difficult to achieve, research shows that people with excessive body fat or those who have not spent time in the gym are most likely to achieve the effect of losing fat and gaining muscle simultaneously.

We have given you the necessary suggestions from human studies, which prove that body recomposition is possible. So it depends on how you try to achieve it.

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