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Losing fat and gaining muscle at the same time

Losing Fat and gaining muscles at the same time

Fat loss or Muscle gain the result of an imbalance in energy intake and expenditure

For muscle gain, energy intake must be greater than energy expenditure.

For fat loss, energy expenditure must be greater than energy intake.

Now, can you really do both at the same time?

Balancing this energy balance equation is critical in order to ensure that you put your body at the best possible position for RE-COMPOSITION.

Losing fat and gaining muscle at the same time is a more time-consuming process than pursuing either at a time. It requires the person to diet at either maintenance or a surplus ever so slight just enough to ensure recovery, optimal performance, muscle breakdown and muscle protein synthesis.

Below are certain cases where striking this balance is more possible.

  1. You’re a beginner: As your body adapts to resistance training, you will find that it is relatively easy to get stronger and leaner at the same time.
  2. You’re starting after a break: The same underlying logic applies in this case, wherein you give your body enough stimulus to grow. The rate of muscle gain and fat loss will be much higher initially. As you get closer to your baseline muscle mass that you were carrying before the break, the process will begin to slow down exponentially.
  3. You’re enhanced: When PEDs are involved, the entire game changes. They help in preserving muscle, optimizing recovery and performance. They also stimulate muscle protein synthesis to a greater degree.
  4. You have never followed a structured training and nutrition plan: If you’re the person that always goes by ‘feel’, chances are you’ve never followed a structured nutrition and workout plan to achieve your goal.
  5. Your Protein intake is higher than 1.5x bodyweight: Protein is particularly important in this situation, as it helps in 1: Preserving muscle mass 2: Helping in recovery 3: More satiating
  6. Your Fat loss phase is extremely slow: If you’re able to lose fat and gain muscle at the same time, it is very likely that you’re very close to your maintenance calories.
  7. You have some freakishly amazing genetics! This may enable you to gain muscle faster and enabling you to lose fat due to increase in metabolic activity.

Tejaswini Pandit
IFBB Pro Figure Athlete
Tutor – MESA

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