Recompositioning: a misunderstood process
The process of losing weight and gaining muscle simultaneously is a tough one and it’s not well-understood by a lot of people in fitness.
There’s a lot of wasted potential if you live your entire life thinking that you can’t achieve muscle gain while losing fat. There are plenty of times when this so-called “recompositioning” is the perfect solution to your fitness goals.
The simple fact s that it’s totally possible – it just requires a lot of diligence and focus. The speed of your diet, how well you’re doing the basics, and your nutritional habits all play into the possibility of gaining muscle on a fat-loss diet.
The basis is putting together a narrow calorie deficit. This slows down your weight loss slightly but enables you to gain muscle along the way. Aiming for 0.7% body weight loss per week seems to be the best way of achieving this balanced physique-change.
You also need to make sure that your protein and carbohydrate intakes are well-matched to your training. You need to be fuelling exercise intensity with carb intake, as well as providing plenty of protein to reinforce muscle protein synthesis and reducing muscle breakdown risks.
Ensure that you’re taking in plenty of micronutrients in the form of vitamins and minerals. They provide support to the energetics pathways required to combat deficiency and reduce muscle breakdown risks.
Finally, a good program with plenty of intensity, volume, and rest are all crucial to providing the best possibility of body recompositioning: achieving muscle gain and fat loss simultaneously.
Overtraining and undertraining are both concerns here: you have a narrow sweet spot where muscle growth is possible but not breakdown. The longer you train, the harder the process gets, but we know it works in beginners easily, and among well-trained individuals with precision and focus!