Imagine being able to gain muscle and lose body fat at the same time?

Well it is possible, for many people. The thing is that most people are missing a few simple factors that are holding them back.

A lot of people will say that you can’t lose fat and build muscle at the same time. But what tends to happen they are going wrong in a few areas.

I want to cover what those areas are so if you are struggling to lose fat and gain muscle or “recomp” then you can focus on changing the below.

1.You are too aggressive with your calories/diet

If you diet too hard, cut calories, cut carbs too much then you are not going to have sufficient energy to train hard enough to stimulate a response of muscle hypertrophy (muscle growth).

2. You’re not eating enough protein and not regularly enough

Your body has two wheels turning one of protein synthesis (build up) and one of protein break down. Having regular feedings of protein will increase the muscle protein synthesis and put the brakes on muscle protein break down.

3. You’re not training right

This could be so many factors, from; not training with correct form and creating muscle activation, not having the right training frequency, not training with the right loads, not training with the right volume.

If you would like to find out yourself then take a look at this research paper from Stuart Phillips and colleagues in 2016

“Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomised trial”

They concluded that: During a marked energy deficit, consumption of a diet containing 2.4 g protein kg per day was more effective than consumption of a diet containing 1.2 g protein per in promoting increases in lean body mass and losses of fat mass when combined with a high volume of resistance and anaerobic exercise.

Here is the link to that paper

Stephen Box