You may have heard about body recomposition before, shortly popular as body recomp. What is it? Why do so many people talk about it? And why does it seem like it’s something everyone wants, but it’s so hard to achieve? Everyone loves it so much and wants it because body recomposition is the process of losing fat while you simultaneously gain muscle. For most people out there, this is the number of goals in fitness.
Recompositioning is the most common among people who have just started their working out and dieting regimens. It is common to occur for the first few months of the workout and training regime. So, beginners can expect to see both fat loss and muscle growth occurring at the same time. They can achieve it pretty easily, with a decent workout and nutrition plan.
- However, as they get more experienced, people tend to reach a plateau soon after this, becoming harder and harder to achieve body recomposition and both build muscle and burn fat. So, in order to keep improving their bodies, they must resort to the old bulking and cutting recipe.
But, can you lose fat and gain muscle at the same time for longer?
Yes, of course you can! Body recomposition to build muscle and burn fat at the same time is not a myth, and it is very possible. Moreover, you can keep it for long periods. However, you just need to know how to body recomp the correct way! That’s exactly what we’re going to help you with today!
Not only that, but the perfect way to continue body recomposition for long periods is anabolic steroids and other Performance Enhancing Drugs (PEDs) that can help you both burn fat and grow lean muscle mass. Most anabolic steroids are popular because of the effects they have on the body as they burn fat and help gain muscle mass concomitantly. Or there’s HGH which is not an anabolic steroid but works the same way of helping to lose weight and gain muscle.
In short, you’ve got to learn the best ways to keep on the body recompositions process. But if you are also going to add anabolic steroids and other PEDs of high quality, you’re sure to achieve your goals! Even if you’ve hit a plateau, be it a bulking plateau or a cutting plateau – then again, they will greatly help you.
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Keep Progressing!
All you’ve got to do, however, is make sure you buy only high quality stuff and that you use it correctly. Luckily, the Supps For Life Team is here to help you out. Besides teaching you how to continue your body recomp process in various ways, we’ll teach you how to use the PEDs correctly and safely! Moreover, at Supps-For-Life.to you can make sure you buy the best quality products that are sure to work. Yes, steroids come with side effects, and yes, they can be expensive. But people who use them right have no side effects or very tolerable side effects and they suggest that they are worth every single penny.
In the end, we’re just here trying to help you achieve your fitness and bodybuilding goals in the best and fastest possible ways. While trying to keep you safe too!
How To Correctly Body Recomp
Keep in mind that body recomposition is an awesome way to achieve your fitness goals that everyone wants to have. The problem is that you can’t keep it forever. Sooner or later you are likely to require the good old bulking and cutting plan. Moreover, bulking is going to help you gain more muscle and strength while cutting will help you lose more fat and weight. Additionally, bulking and cutting are the cycles that are likely going to help you break through plateaus. Not to mention that there’s a certain point that you need bulking and cutting.
Muscle Gain
As a general rule, check below how much weight you need to aim to gain each week during a body recomposition regime:
- Beginner: 0.5% body weight a week
- Intermediate: 0.3% of body weight a week
- Advanced: 0.1-0.2% of body weight a week
Moreover, if you add performance enhancing drugs, you notice that this number increases because steroids greatly help you pack a lot of muscles. However, as you can notice, this proves that the possible gains for advanced gym-goers greatly drop off. When talking about pros, they are likely going to focus on bulking and cutting, simply because it is more likely for them to make gains and progress faster.
Fat Loss
This very much depends on your starting weight, as well as whether or not you add some PEDs. But for example, people who have a higher body fat percentage of 30% (men) and 40% (women) can lose 2% of body fat a week. Overweight which is 22-30% bf men and 32-40% bf women can aim to lose 1.25 body fat % a week. Average which is 15-22% bf men and 24-32% bf women can aim to lose 0.75 body fat % a week. Fit people with 8-15% bf men and 14-24% bf women can aim to lose about 0.5 body fat % a week. The contest levels meaning below 8% bf men and below 14% bf women can aim to lose 0.2 body fat % a week.
Keep in mind that 0.2 up to 2 loss a week is in percentage of the current body fat, not actual pounds or kilograms. 0.2% out of 150 lbs, for example, is not 0.2 lbs.
Weekly Calorie Balance
The reason why it is harder and longer to build muscle and burn fat with the help of body recomposition is because you need more calories in order to gain muscle and fewer calories to burn fat. Thus, you need to pack on a surplus of calories to gain muscle, and still create a deficit of calories to lose fat. However, a body recomposition means you need to stay at around maintenance calories. That’s why it is harder and longer, but not impossible. In order to achieve it, you need to find the sweet spot where you can both build muscle and lose fat. What’s even more important than the amount of calories you consume is to pay extremely close attention to what exactly you’re eating (where are you getting those calories from).
Finding the sweet calorie spot is pretty easy. Take your weight, your body fat, and training levels. Use these calculations to find how many pounds of fat you can lose a week, along with how many pounds of muscle you can gain.
Then remember that you need about 3800 calories to cut to shed 1 pound of fat, while about 1600 calories added will build one pound of muscle. Add these two numbers together and you are going to have a calorie balance. This way, you’ll have a clear idea of the amount of calories you need to consume in order to both lose weight and gain muscle at the same time.
Gain Muscle and Lose Fat Steps
Body recomp is very different from one person to another. It greatly depends on various factors such as your gender, age, height, starting weight, diet, training plan, whether you add PEDs or not, health conditions, environment, and other factors. So, how long a body recomposition takes is up to you, depending on your body type, training level, and other factors. But I’m going to share the basic steps for a body recomp that are a must if you want to have any level of success.
Lift heavy at least three times a week
A general rule of thumb is that strength training three times a week will work best for most. It could be slightly more or less depending on your physique and lifting experience. But most often 2-5 times weekly covers almost everyone’s needs. While you should work out often, you shouldn’t be working out too much because you need to give your muscles time to recover between workouts. Especially if you’re in a calorie deficit as it means delayed healing and growth of muscles.
Correctly performing cardio exercises
While weight training is an absolute must, you will need a correct mix of weight training and cardio for a proper body recomp. Avoiding cardio at all may be a problem as it can lead to various issues, plus you may not burn enough calories. But doing a lot of cardio could lead to even further calorie deficit as you burn a lot of calories too fast through cardio, ruining the perfect balance that you need in order to achieve that body recomposition. Cardio is very good for you though. You shouldn’t avoid it, nor should you do it too much. Follow these helpful tips to get you on track: spend more time lifting weights than doing cardio and do both intense bursts of cardio and long slogs.
Practice calorie cycling
Calorie cycling means that you should eat more after your workouts than you do at any other time. Simply because your muscles will grow more during that period (there’s a post-workout window that helps build more muscles). For body recomp, you will need to eat in a surplus in a very narrow window after strength training but maintain a caloric deficit for the rest of the time. Remember that this window shortens as you have more experience. For example, a beginner’s post-workout growth window period could be as long as 24 hours. For an experienced lifter, this window is reduced to only about 6 hours. To maximize body recomposition you tend to eat large within this window, but make sure to eat healthy! Plan the amount of calories you need to eat per week and per day, splitting the large meals for post-workout and smaller meals for inactivity periods.
Get enough quality sleep
Regardless if you’re looking to bulk, cut, or body recomp, a good night’s sleep is crucial! The body needs a lot of sleep in order to heal and grow. It is an extremely important part of your training regime. Not following a good plan will ruin your entire regime! I strongly recommend ensuring your bedroom is cool and dark, without noises or other foreign sounds. Aim to get at least 8-9 hours of sleep every single night, of high quality! During sleep the magic of muscle gains happens. Sleep is very important for essential hormones for body recomp such as testosterone, HGH, and others. You may get them from Supps-For-Life.to and get very high levels of these hormones which will help inevitably. But getting a good night’s sleep is still crucial!
Use Supps For Life
The above steps are crucial when searching for ways to lose fat and gain muscle. They are the “base” for building muscle and losing fat. It is extremely important to follow each and every one of those steps. However, luckily, there are ways to boost your progress and/or break through plateaus. Supps-For-Life.to is here to offer a helping hand to achieve your goals as fast as possible. We provide 100% quality anabolic steroids for extremely affordable prices.
These hardcore bodybuilding products are sure to help you increase muscle mass, reduce soreness and recovery periods, cut fat, and increase energy and endurance levels fast! Since they are the best quality steroids and if you use them right (we can help you understand how to do that), you’ll get no side effects! Moreover, Supps For Life helps you save a lot of money as we provide the cheapest prices. In short, we’re an online source providing the best you need to sculpt the physique you’re dreaming about. Try us today, and you’re sure to take your workouts and physique to the next level in no time!
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