2024-02-03 17:47:54
Gaining muscle mass and losing fat at the same time, also known as body recomposition, is a goal that many people seek, but it is important to keep in mind that it is not a simple or quick process. However, with the right combination of diet, training and rest it is possible to achieve it.
“We talk about body recomposition when we manage to lose body fat and gain muscle mass at the same time. Although it is something that everyone wants to achieve, few actually do it and many are left in a kind of limbo trying to pursue this chimera,” they explain from Real Fitness.
1) Balanced diet
Eat a diet that is appropriate for your goals. You should consume enough calories to build muscle mass, but also make sure those calories come from nutritious foods and not junk food. Make sure you include an adequate amount of protein, complex carbohydrates, healthy fats, and fiber in your diet.
The foods that you should avoid for body recomposition to work are the following:
Fast and ultra-processed foods: These foods are usually rich in calories, sugars, saturated and trans fats, and low in nutrients. Its consumption can cause weight gain and make it difficult to lose fat.
Buns, cakes and other baked goods: These foods are also high in sugars and calories, and can contribute to weight gain.
Sugary drinks: Sugary drinks are one of the main sources of added sugars in the Western diet. Its consumption can cause weight gain and make it difficult to lose fat.
Alcoholic beverages: Alcohol is a source of empty calories that can contribute to weight gain.
2) Define a moderate caloric surplus
To gain muscle mass, you need to consume more calories than you burn. However, it is crucial to maintain a moderate calorie surplus to avoid significant body fat gain. A moderate caloric excess will help provide the nutrients necessary for muscle recovery and growth, but avoid overconsumption.
3) Perform weight training
Resistance training, such as lifting weights, is essential for stimulating muscle growth. Focus your training on compound exercises that involve several muscle groups at the same time. You can also incorporate cardio exercises to improve cardiovascular health and burn extra calories.
4) Proper training program
Break up your training routine to allow your muscles to properly rest and recover. Work different muscle groups every other day to avoid exhaustion and reduce the risk of injury. For example, this is the table recommended by Ismanon, coach of the Clínica Menorca Athletics club to do physical exercises at home and lose weight.
“We can gain modest amounts of muscle mass and lose fat at the same time, since to achieve that we need to consume enough protein, train with an adequate volume in a well-programmed routine and obtain energy. And we get that energy from fat reserves” , indicate from Fitness Real.
5) Gradually increase the intensity
As you get stronger, gradually increase the weight and intensity of your exercises to continue challenging your muscles and promote their growth. Yeray Glez, physical trainer and online trainer, explains to 20minutos that “strength sustained over time is what gives us resistance, and provides us, in the long run, with effective mobility and flexibility.”
6) Includes high intensity exercises
In addition to weight training, consider including high-intensity exercises, such as interval training, to increase calorie burn and improve metabolism. However, there are five common exercises that you should limit if you want to gain muscle mass, according to personal trainer TJ Mentus.
7) Rest and recovery
Rest is crucial to allow muscles to recover and grow. Make sure you get enough sleep and avoid overtraining, as this can have a negative effect on your body recomposition goals.
8) Monitor your progress
Keep track of your food intake and workouts to evaluate your progress. You can adjust your diet and training program as needed to achieve your goals.
Body recomposition takes time and patience. It is important to maintain a balanced and sustainable approach for long-term results. If you have specific questions or concerns, it is advisable to consult a health professional or personal trainer who can tailor a plan to your individual needs.
References
Muscle Strengthening: Get stronger, leaner and healthier. Mayo Clinic. https://www.mayoclinic.org/es/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
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