How to Lose Fat and Gain Muscle at the Same Time

Yes, it is possible! Have you ever heard of body recomposition? It’s an approach to weight loss that emphasizes the importance of not just getting rid of fat, but increasing the percentage of muscle in your body at the same time.

This is extremely important for several reasons, ranging from aesthetic reasons (how to ensure less sagging when losing weight) to health reasons (improving metabolism and protecting joints).

“Body recomposition, in fact, is the redistribution of fat and muscle throughout the body, focusing on reducing the concentration of fat in certain regions. For example, the abdomen, as waist circumference has a strong relationship with an increased risk of cardiovascular disease,” he explains. Matheus Viannapersonal trainer and creator of the Training Without Pain method.

Also, losing excess fat lowers the risk of conditions like high blood pressure and diabetes. On the other hand, increasing muscle mass “has a strong relationship with the release of hormones, joint protection and, consequently, with a healthier life”, adds the expert.

the nutritionist Karinee Abrahimfrom the Nutrindo Ideals Clinic, agrees. “Building muscle mass goes far beyond aesthetics. It involves longevity, contributes to increased immunity and helps with mood and energy,” she says.

The personal explains that, for beginners, these changes offer even faster and more noticeable results. Check out tips:

HOW TO ACHIEVE BODY RECONSITION

FOOD

In order for you to lose weight, Matheus Vianna states that it is necessary to guarantee the state of energy deficit — that is, “the ratio of expending more calories than consuming”. So if you don’t usually care much about what you eat, maybe it’s time for a change.

“The deficit cannot be too aggressive so that there is no catabolism (loss of muscle mass). Decreasing 300 to 500 calories a day would be enough, even so that the patient does not lose performance in training due to low energy intake”, explains nutritionist Karinee Abrahim.

At the same time, you need to increase your intake of good quality proteins, because they are the main macronutrient for building muscle. Fat-free meat, chicken, eggs and fish were some examples given by the expert.

In addition, cereals and whole grains, good carbohydrates (sweet potatoes, cassava and other legumes), and less caloric vegetables and fruits (melon, pineapple, watermelon, strawberries and papaya) should be part of the menu.

TRAINING

According to the endocrinologist and partner of Clínica Nutrindo Ideals Francisco Tostes, it is worth betting on strength training, such as bodybuilding. That’s because in addition to helping increase muscle, activity also promotes fat loss. “Which is key to avoiding weight gain in the future,” he says.
Aerobic sessions should be part of concurrent training, according to Matheus Vianna. That is, the focus should be on bodybuilding. But jogging, walking, and other sweat-inducing exercises can help increase caloric expenditure once or twice a week.