Shredding fat and building muscle, or body recomposition, is a top fitness goal. There are lots of myths flying around about following random routines and only eating at certain times of day, but these should be ignored if you want to see genuine results. The following six smart strategies will help you achieve both fat loss and muscle gain at the same time, and the process is all straightforward. Remember, it is not for everyone, and the results will vary depending on your personal body composition.
Control the Calorie Deficit
One effective strategy for controlling weight loss is to commence a calorie deficit strategy where you eat less than usual and monitor your intake. However, this is counterproductive to building muscles as it will reduce the protein synthesis in your cells which stops you from being able to grow those muscles effectively in the way that you want. So, you have to do this bit carefully if you want to strike the right balance. Try a minimal deficit strategy with a high-protein diet, and you should be just fine.
Embrace Compound Exercise Agendas
If you want to really stimulate and encourage muscle growth while also losing weight, it is time for a compound exercise scheme. These are things like squat sets (plus weights) and deadlifts that use all of your strength from various areas of the body.
Mix it Up with Cardio
Cardio will help as well. It will promote fat loss and strengthen your core muscle groups at the same time so you can achieve both aims as you move. Cardio means running, dancing, or any other type of activity that moves your body and gets your heart rate up. The trick for balancing both aspects of your physical goals is to ensure that you are stopping when you reach three hours of cardio in any given week. Any more, and you risk undoing the muscle building side of the equation.
Consider Testosterone Supplements
There is a lot of conversation about when it makes sense to introduce testosterone boosters. If you are younger (teenager to young adult), avoid this style of supplement because your natural testosterone levels are at their peak. As you age, these decrease for both men and women. However, when that starts to happen, you won’t be able to reach peak fitness levels as it plays a vital role in boosting workout efficacy and general muscle strength. These are a good supplement to try as they will definitely bring about better results if the timing is right.
Don’t Sacrifice Your Sleep
If you don’t get enough sleep, everything in your system gets turned upside down. This includes your hormones, capacity, concentration, and mobility. Being tired is not what you want when it comes to shredding fat or building lean muscle, so try to adopt an improved sleep routine in order to see more sustainable results and work out in the right frame of mind.
Rest Up
Unlike sleep, which is undeniably essential, resting up is a different kind of self-care. Taking a pause means just that. You step back from exercise for a few days so that your body can catch up, and then you get right back into it. If you are worried about losing motivation, don’t be. There are plenty of great ways to stay on track.
If you embrace all of the above strategies, you will see results in no time. While it takes some people longer than others, with less noticeable results in the initial period, everyone should be able to get rid of excess weight and promote muscle growth if they take care of their diet and pick the right workout formula.
