Hello friends, today we are going to talk about how to build muscles and loose fat at the same time. This process is called body recomposition. So we are going to talk about this with some points.
1.Is body recomposition is possible
Yes it is possible to build muscle while loosing fat, but there are some major things you need to know.
It's all about the game of calories, how you are managing your calories, first you have to calculate your maintainance calorie, Now here is the formula to calculate the maintainance calorie, for eg - My body weight is 70kg. So first we have to convert our body weight into lbs, so we will multiply 70×2.2=154lbs. So now i have converted my body weight into lbs which is 154lbs.
Now there are three different numbers for three different people.
(1). 13, (2). 14, (3).15
13 is for that person who is not active, like some people only work in office and workout for 1 hours and their daily foot steps are 3000 to 4000 then you should use this formuls (154lbs×13=2002) then 2002cal is my maintainance calorie.
14 is for that person who is litte bit active like he completes around 6000 to 8000 foot steps daily and workout for 1 hrs a day, the your formula will be (154lbs×14=2156) then 2156 will be my maintainance calorie.
15 is for that person who is very active like he completes 10000 to 12000 steps daily and workout for atleast 1 hrs a day, then your formula will be (154lbs×15=2310) then 2310 will be my maintenance calorie.
Now i think everyone can find there maintainance calorie.
Now we'll talk about how much calories you should eat for body recomposition, you have to eat your maintainance calorie or you can eat in a little bit surplus or deficit. But a very little, like 100 to 150 surplus or deficit.
There are three types of person who can do body recomposition.
1. Beginners - Beginners can do body recomposition very easily, beginners can build muscle and loose fat at the same time, but remember one thing, do not eat in a very big calorie surplus, because it can make you fatty, so increase a little bit calorie like 150 to 200cal.
2. Obese - It means a person who has around 30% to 35% bodyfat then he can also do body recomp. Because the fat which is stored in his body will give him energy while he will be in a calorie deficit.
3.The person who left training for some reasons like injury or any personal problem, like you are training for 3 to 4 years and gained great amount of muscles, but because of some reason you left bodybuilding for 8 to 10 months, and loat all your gains, then also you can do body recomposition and gain all your muscles. And that will happen because of you muscle memory.
And if someone is training for 2 to 3 years he can also do body recomposition but it will take more time than these three person, you also do the same thing eat at maintainance calories.
Workout
There is a big role of workout in your body recomposition, you have to train your one muscle body part at least two to three times per week, you should follow those types of workout in which you can train your one muscle two or three times per week, like push pull legs or full body workout plan.
There is one more thing you should do for muscle building while loosing fat. You have to eat at least 2.2 to 2.5 grams of protein per kg, eg. I am 70kg then i have to eat 70×2.2=154, so i have to eat 154g of protein, that's how you can also calculate.
And the most important thing which is above everything in transforming yourself, is patience.
If you want online training
My Instagram - syedinzamam1
Gmail - inzemam009ansari@gmail.com
0 Comments