Muscle or Fat: Is It Possible to Build One and Lose the Other?

Muscle or fat: Where do you start? Is it actually possible to build strength and lose weight at the same time?

It’s been a long standing idea that you can’t build muscle and lose fat at the same time, but is this actually true?

Just call us Mythbusters! The dreaded question we've all faced at least once, muscle or fat? It can be challenging to determine where to start your fitness journey, especially if you're somewhere in between on the weight scale. This article will cover the basics of body recomposition and what you can do.

Muscle vs. fat

You probably want to shed a few pounds and tone up if you're stepping into the gym for the first time or returning after a prolonged break. Some people believe these two goals are incompatible based on how the body works.

Your body requires a caloric deficit to lose fat or shed a few pounds. A caloric deficit means consuming fewer calories than your body needs to maintain your current weight. On the flip side, your body needs to be in a caloric surplus to repair itself and build muscle mass.

So, how can you achieve these goals if one impedes the other? That's where body recomposition comes into play.

What is body recomposition?

Body recomposition is an exercise approach that emphasizes losing weight and gaining muscle simultaneously. Body composition refers to the amount of fat, muscle, bone, and water your body contains.

Reviewing your body composition can provide you with a clearer picture of your overall health than other methods, because it uses more factors than just the numbers on the scale. Body recomposition is a lifestyle that encompasses fitness, nutrition, and healthy habits to transform your fat-to-muscle ratio.

Who benefits from body recomposition?

It's easy to write off body recomposition techniques as a less effective exercise method based on past research. However, body recomposition can apply and benefit several different people.

• New lifters: Beginner lifters can easily benefit from body recomposition practices, as they're the most primed for developing muscle. New lifters can lose fat and gain muscle because their bodies can pull calories from fat to fuel muscle growth.
• Overweight individuals: People who are overweight also benefit from body recomposition programs, as they have ample energy reserves of fat. This allows them to eat in a caloric deficit while fueling muscle growth.
• Detrained individuals: People who are returning to the gym after a prolonged break can also shed fat and build muscle. This is because their bodies are similar to new lifters.

The basics of body recomposition

As you can see, body recomposition techniques are practical and applicable to many individuals. However, there are some basics to keep in mind.

• Training is the driving force: You won't build muscle If you aren't progressively stimulating your muscles, even if you have the best diet in the world. Focus on progressive overload, applying adequate effort, and form when you hit the gym.
• Select a primary goal: Although losing fat and building muscle is possible, you'll still need to choose a primary goal. Your goal might be to gain muscle if you're on the leaner side. On the other hand, you might want to focus on shedding pounds if you're not where you'd like to be.
• Plan around your maintenance calories: It's essential to focus on your calories, depending on your goal. If you're trying to build muscle, you'll want to eat a slight caloric surplus and vice versa for losing weight.
• Focus on macronutrients: Focusing on your macronutrients is crucial for proper body recomposition. Protein is the most critical macronutrient for gaining and maintaining muscle mass. If you have a higher body fat percentage, you'll want to eat less protein and vice versa if you're leaner.
• Don't forget the details: If you're a newcomer, it might not be as important to focus on the details. However, optimizing your diet, form, and sleep is crucial to achieving your goals. Ensure you're developing your technique, a routine, and getting enough rest.

Body recomposition is an excellent exercise practice for several types of people. Regardless if you're focusing on muscle or fat, it's possible to improve your physique in a variety of ways. Be sure you're training, practicing good form, eating healthy, and getting enough rest for the best results.

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