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Basics For Building Muscle

blog fat loss lifestyle tips Aug 05, 2020


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 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 🤩 

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