everyone would do it if understanding how to grow muscle and lose fat were simple. Unfortunately, it’s not a simple idea, and the ways to accomplish either goal sometimes conflict with one another. Simply put, gaining muscle usually necessitates a calorie surplus—consuming more calories than you burn each day—leaving your body with more resources (especially protein) for muscle growth. Contrarily, weight loss necessitates a calorie deficit, or burning more calories each day than you take in.

Therefore, it’s possible that you won’t be able to simultaneously grow muscle and lose fat, no matter how frequently you work out with the best adjustable dumbbells or how strictly you adhere to a sustainable calorie deficit.

However, there are ways to deliberately arrange your food and exercise routines to achieve this. according to registered dietitian, obesity, and nutrition specialist Edibel Quintero MD who clarifies the circumstances in which building muscle and decreasing fat can be accomplished simultaneously.

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CAN YOU LOSE FAT AND GAIN MUSCLE AT THE SAME TIME?
Contrary to popular belief, it is feasible to reduce body fat while gaining muscle mass, according to Quintero’s statement.
“This procedure is known as body recomposition. The best predictor of general health and fitness in this situation is the muscle-to-fat ratio rather than the weight loss figures on the scale.
Quintero’s claims are supported by a 2020 article in the Strength and Conditioning Journal that examines earlier research on whether trained people may gain muscle and reduce fat simultaneously.

“The material reviewed supports that trained persons can also undergo body recomposition,” it says in the conclusion. It has been demonstrated that dietary modifications and resistance exercise can enhance this effect.

However, it also states that “individuals’ training level, exercise programs, and their baseline body composition can alter the degree of muscle gain and fat loss.”

In other words, the extent of the success of body recomposition may depend on your current body fat percentage, your muscle mass, and your prior training history.
Additionally, the paper notes that confounding non-training/nutrition factors like sleep, hormones, and metabolism may have a big impact on these adaptations.

IS IT DIFFICULT TO LOSE FAT AND GAIN MUSCLE?
While it is feasible to concurrently lose fat and build muscle, doing so is neither simple nor quick.

Quintero cautions that trying to recompose your body might be difficult because it requires more than simply a change in food. “It takes time, patience, a lot of effort, a lot of planning, and a lot of desire to produce good outcomes.

For instance, if you want to properly recompose your body, you need to learn how to strategically arrange your calories in accordance with your physical activity in addition to learning how to count calories.

HOW TO LOSE FAT AND GAIN MUSCLE
There isn’t just one way to achieve this, according to a study on simultaneous fat reduction and muscle gain published in the Strength and Conditioning Journal . Rather, there are a “very heterogeneous set of designs, methods, and outcomes.” Or, to put it another way, there are numerous approaches of achieving it.

However, the 2020 study stated in the preceding section finds a number of acts consistently proved to help the body recomposition process by breaking down existing material into the topic.

Start weight training
First, it suggests starting a gradual resistance or weight training regimen with at least three weekly sessions. Using the theory of progressive overload, your body will adjust to bear higher strain by growing the size and strength of exercised muscles. This progressive component is crucial to muscular building.

Nevertheless, without the right fuel, these improvements won’t be achievable. The second piece of advise from the study is to consume enough protein, a macronutrient that is crucial for constructing muscle development and is frequently found in animal products as well as plant-based sources like nuts and legumes.

Get enough protein
Protein requirements for energy-restricted resistance-trained athletes (like those training for body recomposition) are likely 2.3-3.1g/kg of fat free mass, scaled upwards with severity of caloric restriction and leanness, according to a 2013 systematic review of research into dietary protein during caloric restriction in resistance trained lean athletes.

Or, to put it another way, to support body recomposition, athletes who lift weights while on a calorie deficit need to consume between 2.3g and 3.1g of protein per kilogram of fat-free mass. By dividing your body weight by 100 and multiplying the result by 100 less your body fat percentage, you can determine your fat-free mass. You can measure your approximate body fat percentage using a set of skinfold calipers.

Another effective strategy to “raise daily dietary protein intake…(and) enhance muscle protein synthesis” is the use of protein supplements like the best protein powders.

Make sure you’re resting
The 2020 body recomposition study adds that tracking improvements and keeping an eye on performance and recovery are useful tools for gradually adjusting training.

Prioritizing sleep duration and quality may be another factor that has a big impact on how well we perform, recover, and maintain our bodies.

Quintero reaffirmed this suggestion. The amount of calories consumed each day must be carefully planned, she explains. Strength and cardio exercises should both be a part of your routine. Finally, like with any healthy lifestyle, getting enough sleep and eating a nutritious, well-balanced diet are crucial.

Track your calorie intake and output
She also offered additional guidance on how to organize your food and calorie intake based on your level of daily exercise to maximize body recomposition.

First, determine how many calories you require on an average day when you don’t exercise (your basal metabolic rate; let’s call these calories a base), according to Quintero.

“You need to increase the basic calorie count above when you do cardio so that the body can utilise it and fat as fuel without using up energy from the muscles.

“Eat more calories and concentrate on protein on days when you strength train for at least 30 minutes; this will provide you the energy you need to work out and gain muscle without piling on the pounds.

“Finally, on days when you don’t exercise, consume up to 10% fewer calories than base ones.”