11 golden rules for building muscle while losing fat BOSTROX

Discover the 11 golden rules of building muscle while losing fat to completely change your body and become a better you.

Body recomposition, also known as recomposition, is the act of simultaneously reducing body fat and increasing muscle mass. Unlike conventional methods that focus solely on fat loss or muscle building, body recomposition aims to alter body composition by lowering body fat percentage while simultaneously increasing lean muscle mass.

The goal of body recomposition is to cultivate a leaner, more defined physique, rather than fixating solely on a numerical value on the scale. This process involves a blend of resistance training, cardiovascular exercise, and proper nutrition to achieve the desired changes in body composition.

So what are these 11 golden rules for building muscle while losing fat and who invented them? Thomas DeLauer is a celebrity trainer and health author. His YouTube channel has 3 million subscribers and he has been on the cover of numerous international magazines.

See below how she transformed her body and how she trains her clients to do the same with a few golden rules.

11 golden rules for building muscle while losing fat

In DeLauer’s experience, these are the 11 golden rules for building muscle while losing fat.

  1. Stimulation first of all without stimulating the muscle enough and correctly, it doesn’t matter if you eat enough protein or are in a calorie surplus.
  2. Protein at all costs, even in a calorie deficit, can potentially allow you to build muscle
  3. Exercise Carbs Occasionally, once or twice a week, have higher glycemic carbohydrates during exercise to give you an extra boost of energy
  4. Don’t skip cardio regulates calories, but don’t skip cardio even if you’re trying to build muscle cardio increases blood flow, capillary density, tissue perfusion
  5. Eat more and move more It’s easier to move a lot and eat a lot to keep your metabolism up
  6. Vary all principles intensity, duration, frequency and volume; these should be changed every two weeks
  7. Train to 80-85% to failure as you get older, training to failure will probably tire you more and more, preventing you from training more often, which is what you want to do
  8. Blood Flow Restriction Training allows you to get a pump, work out and get the metabolic effect on the muscle without extreme intensity
  9. Weekly Calorie Counting To have a slight calorie surplus for building muscle, you don’t want to be overboard with calorie counting every single day, but rather over the span of a week; don’t be a slave to your food
  10. 2 grams of creatine according to DeLauer, 2-3 grams of creatine is enough to help you build muscle instead of the usual 5 grams of creatine
  11. Optimize for sleep eat lots of fiber, focus on the light hitting your eyes (get out more for better sleep), add sauna sessions

To see DeLauer’s full explanation of each of the 11 Golden Rules for Building Muscle While Losing Fat, watch the video below.

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The body recomposition process typically involves the following key components:

  1. Endurance training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or body weight to challenge and overload your muscles, leading to hypertrophy (muscle growth) over time.
  2. Calorie balance: Body recomposition requires attention to caloric intake and expenditure. To lose body fat and gain muscle, you typically need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
  3. Protein intake: Consuming enough protein is crucial for building and repairing muscles. A higher protein intake helps support muscle protein synthesis and can help preserve lean muscle mass during the fat loss phase.
  4. Cardiovascular exercise: Incorporating cardio exercises, such as running, cycling or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
  5. Progressive overload: To continue making progress during body recomposition, it is essential to gradually increase the intensity, volume or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as focusing solely on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body-recomposition goals safely and effectively.

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Weight loss plateaus occur when a person’s weight loss progress slows or stalls despite continued efforts to lose weight. There are several reasons why this can happen:

  1. metabolic adaptation: When you lose weight, your body adjusts to the lower calorie intake and may start to burn fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can slow down your weight loss progress.
  2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for some time, your body may get used to it and not burn as many calories as it used to. Additionally, you may experience fatigue or injury, which can cause you to decrease your level of physical activity.
  3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start consuming too many calories, which can slow or stall your weight loss progress.
  4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect the progress of your weight loss. For example, insulin resistance can make it more difficult to lose weight, especially around your midsection.
  5. psychological factors: Stress, lack of sleep, and other psychological factors can affect your weight loss progress. Stress can raise cortisol levels, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reevaluate your diet, exercise routine, and lifestyle habits to identify areas where changes can be made. This can include increasing physical activity, regulating calorie intake, and managing stress and sleep. Additionally, consultation with a healthcare professional or registered dietitian can provide personalized advice to help you achieve your weight loss goals.

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