How to gain muscle and lose fat at the same time

The expert explains how to do a body recomposition diet in a simple and practical way, with results in a few months

If you want to get back in shape, the body recomposition it could be a good alternative It is highly sought after by those who want to gain muscle mass and lose fat at the same time, which is not so easy to achieve.

Sports coach and consultant Leandro Gemello highlights an effective method that can help you successfully complete the body recomposition diet, reaching your goals in up to 4 or 5 months.

How to do the body recomposition diet

Twin points out, however, that the diet may not work for everyone. “Individuals who are at intermediate or advanced levels are unlikely to be able to carry out constant, long-term body recomposition,” she explains.

For people in this situation, the coach recommends separating the process into two phases: bulking (when the amount of calories ingested is greater than that used by the body) and cutting (when fewer calories are consumed than the body consumes in the day). .

But this is not mandatory. “You don’t necessarily have to divide into bulk and cut, you can start a diet with more calories and decrease so that this trade is less sectoral,” she adds.

twin gives to practical example: “We can start a diet with 2 g / kg of protein, 4 g / kg of carbohydrates and 1 g / kg of fat. It is an amount that for most people borders on a calorie surplus of carbohydrates without touching the proteins. and fats, over 20 weeks we would have zero carbohydrates “.

Explain that, in this way, in the first month we would have an increase in muscle mass and a stabilization of body fat. In the second and third months we would have a more focused time on losing body fat, but not in a very accelerated way. And in the last month, it would be pretty tight, generating a great loss of body fat.

“You don’t have to go after 20 weeks, you can stop earlier if your body fat percentage is already adequate or if your calories are too low to the point of being unsustainable. Normally, people will end up like this between 16 and 18 weeks. .end of 4 or 5 months we have a nice body recomposition “, he concludes.

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Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.