11 Golden Rules to Build Muscle Whilst Losing Fat

Keep these in mind during your body transformation journey.

See 11 golden rules to build muscle whilst losing fat to completely change your body and become a better self.

Body recomposition, also referred to as “recomp,” is the act of concurrently reducing body fat and increasing muscle mass. Unlike conventional methods that concentrate solely on either shedding fat or building muscle, body recomposition aims to alter body composition by lowering body fat percentage while simultaneously enhancing lean muscle mass.

The objective of body recomposition is to cultivate a leaner, well-defined physique, rather than fixating solely on a numerical value on the weighing scale. This process entails a blend of resistance training, cardiovascular exercise, and appropriate nutrition to attain the desired modifications in body composition.

So what are these 11 golden rules to build muscle whilst losing fat and who came up with them? Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

See below how he transformed his body and how he trains his clients to do the same with a few golden rules.

11 Golden Rules to Build Muscle Whilst Losing Fat

In DeLauer’s experience, these are the 11 golden rules to build muscle whilst losing fat.

  1. Stimulation above all else – without stimulating the muscle enough and properly, it doesn’t matter if you eat enough protein or are in a caloric surplus.
  2. Protein at all costs – protein, even in a caloric deficit, can potentially allow you to build muscle
  3. Carbs intra-workout – occasionally, once or twice a week, have higher glycemic carbs during the workout to give an extra energy boost
  4. Don’t skip cardio – adjust your calories, but don’t skip cardio even if you are trying to build muscle – cardio increases blood flow, capillary density, tissue perfusion
  5. Eat more and move more – it’s easier to move a lot and eat a lot to keep your metabolism high
  6. Vary all the principles – intensity, duration, frequency and volume; these should be varied every other week
  7. Train to 80-85% to failure – as you get older, training to failure will likely get you increasingly tired, preventing you from training more often which is what you want to do
  8. Blood flow restriction training – it allows you to get a pump, train and get the metabolic effect on the muscle without extreme intensity
  9. Weekly calorie count – to be in a slight caloric surplus to build muscle, you don’t want to be over-the-top with counting calories every single day, but rather in the space of a week; don’t be a slave to your food
  10. 2 grams of creatine – according to DeLauer, 2-3 grams of creatine is good enough to help you build muscle instead of the usual 5 grams of creatine
  11. Optimise for sleep – eat a lot of fibre, focus on the light that hit your eyes (go outside more to sleep better), add sauna sessions

To see DeLauer’s full explanation of each of the 11 golden rules to build muscle whilst losing fat, watch the video below.

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The process of body recomposition typically involves the following key components:

  1. Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
  2. Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
  3. Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
  4. Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
  5. Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.

Barbell curlSource: Dollar Gill on Unsplash

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Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:

  1. Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
  2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
  3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
  4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
  5. Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.

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