| “Building lean mass” is used to describe the process of building muscle without adding fat. Both muscle building and losing fat are highly desirable. Everyone wants that toned look while attaining a lower body fat percentage where you can show off your abs for good. However, both approaches have given different solutions to nutrition and training. You need to be in a surplus to gain muscle and a deficit to lose fat. However, most people don’t wish to put on fat in their bulking season. Is there a way to do both things at the same time? That is, the ability to burn fat and gain (lean) muscle at the same time. Yes! If we could target stubborn fat deposits like we could isolate specific muscle groups, it wouldn’t be that complicated to lose fat and gain muscle. Although body composition sounds great, it’s not a magical process by which you will lose fat and build muscle at the pace you want it to. There are many aspects to it. It’s not a linear process.
Where your body holds onto excess body fat is unfortunately out of your control, and you can’t gain muscle if you’re in a chronic calorie deficit. Countless hours of cardio and crunches aren’t the answer either.
So how do we do it?
Let’s see it from a training point of view and a nutrition point of view.
How do we eat for body recomposition? Although changing your workout programme can benefit you, it all comes down to what you eat. If you want to achieve recomposition, you’re going to eat more on days when you exercise, and less on days when you don’t. The primary reason for this is energy utilization and recovery.
Apart from helping you achieve body recomposition, these things are also important for hormonal optimization. So when it comes to losing fat, you have to be in a deficit. However, keeping an aggressive caloric deficit is not going to preserve muscle mass. If you are having body fat slightly on the higher side, you can keep a slightly higher deficit. If you are on the leaner side then start by keeping a moderate deficit. Remember that small steps go a long way. It’s more sustainable comparatively. So consuming a diet rich in protein is essential to reduce fat while preserving lean body mass. Protein will help in muscle synthesis as well as keep you satiated. Cut out processed and sugary carbs and increase your fibre intake.
Along with a high-protein, whole-food diet, incorporating strength training exercises into your routine is crucial.
Strength training involves using resistance exercises to build strength and muscle mass. Combine strength training exercises like squats, bench presses, pushups and other muscle-building exercises for two to three days per week alongside one to two days per week of interval training.
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