If not, then skip ahead to the second option. you're a beginner), then you'll want to use the first option. Now, there are two ways to do a body recomposition: For example, in one study, elite rugby union players lost three pounds of fat and gained four pounds of muscle during a 4-week pre-season training period. At the same time, you engage in a lot of strenuous physical activity so that the extra calories don’t just turn into pure fat.

In the bulking stage, you attempt to pack on as much weight as you can. This makes it possible to “recomp” for a short period (even if you’re an advanced lifter). Bulking and cutting is a two-stage bodybuilding method that is intended to provide large and well-defined muscles. When you return to training after time-off it is MUCH easier to build muscle, thanks to muscle memory. You’re returning to the gym after an extended break.This is because your body can dig into fat stores to burn energy. As a general rule, the higher your body fat percentage (%) the easier you’ll be able to ‘recomp’. However, the ratio of fat loss to muscle gain is NOT perfect as you’d expect (it isn’t an even 1:1 split). This proves that beginners can build muscle and lose fat at the same time with a small calorie deficit (1lb per week). In a study conducted at the United States Sports Academy, overweight beginners were able to lose over 16 pounds of fat while gaining 10 pounds of muscle during a 14-week training routine. This is, in part, due to “ newbie gains ”. It’s well known that novice lifters can build muscle A LOT faster in their first year of training. You’re a beginner with less than 6 months in the gym.This is known as the ' recomposition method'.Īs a rule of thumb, you can recomp effectively IF. So, is it true that you can build muscle and lose fat at the same time?

Bulking and cutting same time