How to Lose Fat AND Gain Muscle at the Same Time

0:00 Welcome!
1:40 - The 4 types of people who can expect body recomp.
3:21 - If you don’t fall into the 4 categories…
4:12 - Nutrition Guidelines
5:50 - Training Guidelines
9:14 - New Lifters
10:38 - My Beginner Recomp
12:28 - Should you lose fat before you Build Muscle?
14:00 - Detrainees
15:45 - Using the sauce
15:55 - Should you bulk + cut?

Hope you all enjoy this video on body recomp! I do offer training + nutrition programs to help you get on your way to body recomp. The Nutrition Course is a habit building system, and we're taking in clients on Oct. 12th. It's $8/mo for the course. Here's the link:
https://www.strongstrongfriends.com/nutrition-course/

Training program - Stronger by the Day (Only $8/mo)
https://www.strongstrongfriends.com/stronger-by-the-day/
Hello my strong strong friends! **Body recomposition** is when you simultaneously gain muscle and lose fat at the same time.

Many people have been lead to believe that they either need to focus on fat loss, or muscle gain one at a time. While that may be true for some people, but there are a few categories of people that body recomp can work for - and work for quite easily. So keep watching to find out if you fall into one of those categories.

**There are 4 different categories of people can achieve body recomposition quite easily:**

1. New lifters (keep listening because you might be one)
2. If you have a lot of weight to lose
3. Detrainees
4. Using steroids

If you don't fall into those categories, then recomp is still possible, but instead of noticing changes from month-to-month, you might only notice them from year to year.

**General Guidelines on How to achieve body recomposition:**

1. **Calorie Balance:** Sustain a caloric maintenance while eating enough protein. For many beginners, figuring out what maintenance calories are AND THEN, ensuring they're getting enough protein is sufficient.

1. Especially if you're coming from a poor diet overall, focusing on getting enough protein alone will help with satiety, building muscle, and retaining lean body mass.
2. Protein Target: 1g of protein / lb of bodyweight. With an upper limit of 250g

2. **Prioritize Strength Training** with a solid program that utilizes progressive overload
1. If you’re not on a program yet, then you need to be.
2. Squat, bench, deadlift, hip thrust, Row. Compound movements that give you the most bang for your buck in the gym.
3. Stick to your training program for 8-12 weeks. Get stronger in those fundamental movement patterns. Track what loads you're using so you're constantly pushing it in the gym.

3. **Cardio:** Yes you can do cardio. Since you're focused so much on the gym now, then I'd recommend finding an outlet for cardio that you enjoy.

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Видео How to Lose Fat AND Gain Muscle at the Same Time канала megsquats