Fabricate muscle and lose fat in the meantime. It sounds so straight forward, correct? Is there any valid reason why we shouldn't have the capacity to do it?
All things considered, a few people say it's a waste of time. Others say you have to take after "unique" types of consuming less calories and preparing. Despite everything others say it takes steroids.
They’re all wrong. Building muscle and losing fat simultaneously (or “body recomposition,” as it’s often called), isn’t beyond the power of us mere natties. It’s doable, and it doesn’t require esoteric knowledge, fancy or newfangled methodologies, or drugs.
So, in this article, I’m going to help you understand how body recomposition works and exactly what to do to build muscle and lose fat at the same time.
Why Losing Fat and Gaining Muscle is Tricky
The reason why many people think building muscle and losing fat at the same time is a pipe dream has to do with something called “protein biosynthesis” or “protein synthesis.”
Every day, your cells undergo “maintenance work” whereby damaged, faulty, and degraded cells are eliminated and new cells are created to take their place.
Protein synthesis refers to the creation of new cells and protein degradation refers to the elimination of unwanted ones.
Under normal health and dietary circumstances, muscle tissue is fairly stable and the cycle of cellular regeneration remains balanced.
That is, the average person doesn’t lose or gain muscle at an accelerated rate–his or her lean mass more or less remains level on a day-to-day basis. (If we don’t take actions to stop it, we actually slowly lose lean mass as we age, but you get the point.)
Now, when we train our muscles we damage the cells in the muscle fibers, and this signals the body to increase protein synthesis rates to repair the damage.
Our bodies are smart, too, and want to adapt to better deal with the activity that caused the muscle damage. To do this, they add cells to the muscle fibers, and this is how muscles get bigger and stronger (and why progressive overload is so important for building muscle and strength).
Thus, what we think of as just “muscle growth” is actually the result of protein synthesis rates exceeding protein breakdown rates over time.
In other words, when your body synthesizes (creates) more muscle proteins than it loses, you have gained muscle. If it creates fewer than it loses, you have lost muscle. If it creates more or less the same number as it loses, you have neither gained nor lost muscle.