These 9 great tips to build muscle whilst losing fat was shared by Max Posternak, the founder of Gravity Transformation with over 5.5 million YouTube subscribers. Although he usually focuses on weight loss tips, this time he shared how to grow the pecs to an admirable size.
Uncover the secrets of simultaneous fat burning and muscle building with this comprehensive, step-by-step guide. Achieving the dual goals of muscle gain and fat loss centres on strategic actions. Master the art of body recomposition to accelerate fat burning.
The convergence of muscle building and fat burning is not only attainable but also an optimal choice for many individuals. This process, known as body recomposition, is solidly supported by scientific research as an effective approach. Primarily advantageous for beginners and those with a higher body fat percentage, it’s worth noting that even experienced fitness enthusiasts or those with lower body fat percentages need not adhere to the conventional pattern of alternating cutting and bulking phases.
See below Posternak’s 9 great tips to build muscle whilst losing fat.
9 Great Tips to Build Muscle Whilst Losing Fat
Here’s a pivotal tip to begin: discard fixation on your scale weight. Miscalculating progress based solely on this metric can lead to unwarranted doubts about the efficacy of your efforts. Relying solely on the scale neglects its reflection of various bodily components—fat, muscle, bones, organs, and water weight.
Engaging in strength training to build muscle induces significant compositional changes within our bodies. Given that muscle is denser than fat, its growth occupies less space in comparison. Consequently, the scale might not reveal substantial declines in body weight even when muscle building and fat burning are progressing successfully. To evaluate progress more accurately, shift your focus to alternative indicators such as shifts in body measurements, enhanced strength and stamina, personal visual perception, and the fit of your attire.
Transitioning to the subsequent guideline, channel your workout efforts exclusively toward muscle building rather than fat burning. The responsibility for fat loss is primarily delegated to dietary adjustments. Muscle building demands amplified training volume and gradual load increases over time. Training volume is a product of total sets multiplied by repetitions and the weight used. Prioritizing progressive augmentation of weight load stands as a direct path to heighten training volume and stimulate muscle growth.
A golden nugget for crafting an effective muscle-stimulating regimen involves targeting 18 to 20 robust sets per muscle group weekly, comprising 6 to 10 repetitions per set. Distributing your weekly sets into two distinct workouts, with 9 to 10 sets for each muscle group in each session, is a recommended approach. This can align with a split training routine—alternating sessions for chest and back, legs, and arms with abs, followed by a day of rest before repeating. Alternatively, a full-body regimen thrice weekly can involve 6 sets per muscle group per session. Naturally, as you elevate weight load, rep counts may dip within the range of 10 to 6 reps. Upon surpassing the 10-rep threshold, escalate the weight load, anticipate reduced reps, and focus on gradually restoring the rep count to 10 as strength evolves. This foundational approach is particularly effective during your early developmental stages.
In pursuit of heightened strength and progressive overload, consider integrating periodization by alternating rep ranges every three weeks. This method facilitates substantial weight progression over time, fostering robust muscle development. Embarking on a cycle commencing with 6 to 8 reps for 3 weeks, transitioning to 10 to 12 reps for the subsequent 3 weeks, and ultimately embracing 3 to 5 reps is an astute move. This cycle perpetuates, and each revisit to a prior rep range typically allows for lifting heavier weights.
The higher rep ranges cultivate muscular endurance, while the lower ones cultivate power and strength. Bear in mind that each rep range should be matched with a weight load sufficiently challenging to induce failure within the upper limit of the designated rep range. While this strategy might not promise instant, miraculous muscle growth, maintaining consistency with this approach for a span of 9 weeks is likely to yield impressive outcomes in terms of both strength and muscle development.
In a nutshell, Posternak’s 9 great tips to build muscle whilst losing fat are:
- Forget About Your Weight On The Scale
- Focus Your workouts Purely On Building Muscle
- Progressively overload by Incorporating Periodization
- Keep Cardio Very Low Impact and very low intensity
- Choose a Primary Goal
- Ensure That Your Eating Plenty of Protein
- Track Your Calories for at least a Week or Two
- Ensure That You Get Adequate Rest and Sleep
- Re-evaluate Your Progress Every Week and Adjust As necessary
To see all these tips explained in deeper detail, watch the video below.
The process of body recomposition typically involves the following key components:
- 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.
- 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.
- 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.
- 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.
- 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.
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:
- 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.
- 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.
- 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.
- 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.
- 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.