You go to the gym to get jacked. You want to look great naked as well as have good musculature. Essentially, like every other guy who goes to the gym, you want to lose fat and gain muscle. The question now is can you do it together? If yes, how do you do that together? Losing fat and gaining muscle at the same time is known as body re-composition. Answering the first question, can you do it together? It would be a firm yes. It is not about can you do it together but it is almost certainly expected to happen together.
A host of studies show that resistance training combined with adequate protein intake usually leads to growth in lean body mass and eating in a caloric deficit leads to losing body fat. That is still just one part of the equation. The other part being the question, to what degree can you do a body re-composition? This is where people confuse themselves and burn their wheels out. A meaningful or a significant body re-composition happens usually in these cases:1. Total Beginners
When beginners start to lift weights, it is usually a novel stimulus to their bodies. As a response to that novel stimulus, they build muscle quickly. This period is also known as the newbie gains period. Combining this with a caloric deficit, adequate protein, and progressive training, a beginner can expect a good amount of fat loss and muscle gain at the same time.2. Detrained Individuals
At times, an intermediate or an advanced lifter might have to stay off the gym maybe due to a hectic schedule, travels, or a layoff due to an injury. When a lifter is detrained; the myonuclei that resulted in muscle repair and growth in the past stay there. It's just that they shrink in size and the muscle appears smaller. On training again after a layoff, these myonuclei grow back in size and give the muscle a fuller look again making the trainee experience rapid gains in muscle size.
© Muscle and fitness3. Fat Individuals
Muscle building is a metabolically intense process and your body requires a significant amount of energy to synthesize new muscle tissue. When overweight individuals start resistance training combined with a higher protein diet, it puts them in a sweet spot where they can build muscle due to resistance training combined with adequate protein intake. At the same time, they have enough stored fuel in their bodies (body fat) to support the metabolically intense process of building muscle while losing the body fat even when they eat lesser calories.
There is a good chance that they will look jacked when they start lifting weights and lose body fat.4. Those Who Take Steroids
When someone starts taking steroids, the myonuclei formation due to training is 3 to 5 times more than a normal individual. At the same time, they have quicker recovery rates combined with increased exercise tolerance. That puts them in a position where they can build slabs of muscle and lose fat at the very same time. Read this piece if you are interested in knowing how steroids literally change the muscle building game for individuals.
Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at firstname.lastname@example.org and follow him on Instagram.