Basics For Building Muscle

What are the BASICS FOR BUILDING MUSCLE? 🤔💪🏻 
 
To start, is it possible to build muscle and lose body fat at the same time (AKA body recomposition)? 
 
General Answer: yes... BUT, there are different factors and scenarios to consider when talking about body recomp so it does go beyond just a simple ‘yes or no’ answer. 
 
I actually talk in-depth about this subject with Dr. Bill Campbell in Episode 45: The Science of Body Recomposition on my podcast MetFlex & Chill 🎙
 
Anyways...what we do know for sure is that to lose body fat, you have to be in a deficit right? 🤭 
 
And if your MAIN goal is to build muscle...you probably don’t want to be in a deficit because your body is less likely to PRIORITIZE building muscle.. 
 
So, to OPTIMIZE your muscle building potential in general, let’s go over some basics ⤵️ 
 
1️⃣ Proper Resistance Training 🏋🏻‍♀️🏋🏻 
 
Committing to a long-term and structured plan that you can 1) adhere to 2) is challenging and fun for you 3) includes adequate volume and intensity.  
 
2️⃣ Progressive Overload 📈 
 
Your body adapts to progression, so each week you must 'do a lil more' – an extra rep, added weight, more sets, harder RPE or RIR, etc. 
 
3️⃣ Optimal Recovery 😴🧘🏻🥣 
 
SLEEP, manage stress, fuel appropriately, perform mobility/tissue work, incorporate deload weeks, etc. 
 
4️⃣ Fueling appropriately to OPTIMIZE muscle gain 🥩🍳
 
- Caloric intake at maintenance level calories or a slight surplus
- Consume adequate PROTEIN!
- Consume nutrient dense, real food and tailor your macros to optimize performance for YOU!
 
✅ Check those boxes and let the gains begin 🤩