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The consensus among many fitness buffs is that you cannot and should not try to burn fat and build muscle at the same time. The idea stems from the activities being contrasting or conflicting concepts. Fundamentally, when you want to lose weight, you need to cut calories, and when you want to build muscle, you need to increase calories to fuel your body through more rigorous workouts. However, is it true that you can only do one or the other, or is there an option that would allow you to both burn fat and build muscle?

Body Recomposition

There is no denying that your body resists building muscle and losing weight simultaneously — the combination is contradictory to evolution. However, just because the body fights the process does not mean it is impossible.

Body recomposition combines weight training and physical conditioning goals to achieve results that are assumed impossible or unnatural — weight loss and muscle gain simultaneously. The program relies on a strict, documented program. Being precise with dietary decisions and timings is vital to the success of the program.

However, a little word of caution: while people who participate in body recomposition programs will achieve fat loss, weight loss is not guaranteed. Many people will participate in a program and remain the same weight or gain, but they typically notice a difference in their appearance and overall strength. In other words, a body recomposition program focuses on the healthy conversion of fat to muscle, not weight loss.

How Body Recomposition Works

Body recomposition is a precise practice of diet and exercise. Typically, a person wanting to lose weight would only need to focus on cutting back on calories, refined carbs, and fat consumption. Alternatively, a person wishing to build muscle would increase protein. To accomplish both tasks simultaneously, you will need to find a balance, ensuring you are eating enough to maintain efficient energy levels and body weight.

A common misconception of dieters is that carbohydrates are somehow the enemy to health. Some carbs do present problems, but others, like complex carbohydrates, are good for your body and muscle development. Refined carbohydrates are the enemy of a healthy lifestyle. This carb group includes:

• Cakes
• Muffins
• Biscuits
• Pudding
• Candy
• Sugary beverages
• Potato chips
• Crackers

Complex or healthy carbs are beneficial to your diet. This carb group includes:

• Apples
• Bananas
• Oats
• Other fruits
• Whole grains
• Vegetables

How To Eat to Ensure Optimal Performance and Metabolic Behavior

For body recomposition to work, it is crucial to pay attention to when you eat. During and after exercise, your body requires nutrients or fuel. The workout increases metabolism, which can increase levels of cortisol. Cortisol then breaks down the muscles into glucose for energy.

To prevent the adverse effects of cortisol, it is necessary to consume enough of the right types of carbohydrates. However, do not overindulge because this will force your body into a positive energy balance, resulting in surplus fat composites.

To maximize your workout, eat a piece of fruit before rigorous exercise, followed by a light meal of protein, complex carbs, and electrolytes. The fruit before the activity will give the body something to feed off during the routine, and the meal afterward will prevent muscle to glucose conversion.