BODY RECOMPOSITION: lose weight and still gain muscle


Opposite to the popular mindset , it is possible to lose weight and still gain muscle. People want to lose weight and have a trim yet lean body. Conventional diets and regimes focus on reducing the numbers on the weighing scale by letting the body go through hours of cardio . But a healthy human body should have enough muscles with a lean body . This process of losing weight but still gaining muscles is known as Body Recomposition. It emphasizes on the growth of muscle development while ensuring weight reduction. 

Apart from just trimming the fat , body recomposition pays special attention to improving strength and boosting the number of calories burned. Body Composition includes fat and fat free muscles in the body and gives a more accurate way of recognizing health . Your fat percentage in relation with your mass gives a big picture of your overall health. Body Recomposition is a way of life and not a hard and fast rule.

Alteration of eating habits lead to required changes in the fat to mass ratio. The confusing and hard to believe part of this theory is  that human beings apprehend that you  need a surplus of calories to increase muscle mass and a calorie deficit to lose weight still gain muscle . These ideas sound absolutely contradicting to the most. However ,  this refers to total body weight as one. You can lose body fat and gain lean body mass at the same time. 

To be successful, you need to do resistance training and use progressive overload. This means gradually increasing the number of repetitions or the weight to be lifted. 

 However, the problem with using scales as the only way to track  progress is that most scales do not distinguish between fat loss and muscle loss. This is an important factor in measuring health. Too much body fat can cause many health problems and  increase your risk of developing chronic illness. In contrast,  a healthy ratio of muscle mass to body fat can improve your health while reducing your risk of the above illnesses. 

When done correctly, body remodeling changes the body’s composition, resulting in less fat and more muscle. Reconstruction is  a lifestyle rather than a diet, and there is no fixed protocol.  Instead, those who are considering building muscle and burning fat at the same time should change their diet and exercise regimen to facilitate body remodeling. Rather than tracking your weight on a scale, measure your surroundings and evaluate your results . You can measure your body fat using methods such as  calipers. Using traditional weight loss methods, people can significantly reduce calories, increase aerobic exercise and use more energy. This can lead to weight loss, but it is most likely to lose both fat and muscle mass.

However, the problem with using scales as the only way to track  progress is that most scales don’t differentiate between fat loss and muscle loss, which are two important measures of health.  Having too much body fat has been linked to numerous health problems and can increase your risk of chronic diseases. In contrast,  a healthy  muscle mass to body fat ratio can improve  health and reduce the risk of the  diseases listed above. When done correctly, body realignment changes  your body composition to reduce body fat and gain more muscle.  Body reconstruction is more of a lifestyle than a diet and there is no set protocol.  Instead, people who want to gain muscle mass while burning fat should make changes to  their diet and exercise regimen to make it easier to reshape the body. 

Instead of measuring the weight with a scale, you should measure the circumference  and  body fat with a method such as a caliper to measure the result. With traditional weight loss methods, people can significantly cut calories and use more energy by putting more stress on the cardiovascular system. It can lead to weight loss, but most will result in a loss of fat and muscle mass.  When following a body reshaping program, it’s important to lose fat while maintaining muscle. Achieving this goal will require changes in exercise and diet. Cardiovascular exercise is important for weight loss and overall health, but strength training is essential for changing body composition. A high-protein diet also supports muscle growth, which promotes fat burning. How you rebuild your body can vary depending on your ultimate goal.  

For example, a skinny bodybuilder who wants to build more muscle and burn fat has different nutritional and exercise requirements . Than an overweight person who wants to lose fat while toning. The good news is that bodybuilding benefits everyone, no matter how much fat you want to lose or how much muscle you want to gain.

The key to effective body posture change is finding the right balance between diet and exercise. 

 Excess body fat can be detrimental to your health in many ways, from increasing your risk of many chronic diseases to disrupting your emotional well-being and body image. 

  However, reducing excess calories through a low-calorie diet or several hours of aerobic exercise does not necessarily preserve muscle mass. If you want to lose body fat while maintaining or increasing your physique, it’s best to reduce your calorie intake in moderation . You can do this by incorporating muscle-strengthening exercises, such as strength training, into your routine.

 Eliminate Processed Foods : Excessive intake of processed foods such as fast food, candy, packaged baked goods and chips has been linked to excess body fat.  

Reduce Carbohydrates: Replacing carbohydrates with foods rich in protein, healthy fats, and fiber can increase satiety and lower insulin levels, a hormone that promotes fat storage . Increase your fiber intake: Eating more fiber-rich foods, such as vegetables and beans, may help reduce body fat, especially in the abdominal area. 

  Interval Training Attempts: Combining intense short bursts of energy with a short recovery period, interval training is better for fat loss than moderate-intensity continuous training. 

Losing body  fat is important, but maintaining or increasing muscle mass is the key to changing your body composition. Since we have already established that it is possible to lose weight and still gain muscle . Focusing  on your diet and neglecting your exercise routine can lead to muscle loss. It is important to combine a healthy diet that promotes dryness with a fitness regimen that supports the growth and maintenance of muscle . You can also check out our article on Quick workouts here.


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