Discover 11 golden rules to build muscle while losing fat to completely change your body and become better.
Body recomposition, also known as “recomposition”, involves 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 improving lean muscle mass.
The goal of body recomposition is to cultivate a leaner, well-defined physique, rather than just fixating on a numerical value on the scale. This process involves a mix 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. Her Youtube channel has 3 million subscribers and he’s been on the cover of many international magazines.
Find out below how he transformed his body and how he trains his 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.
- Stimulation first and foremost – without stimulating the muscle sufficiently and properly, regardless of whether you eat enough protein or are in a calorie surplus.
- Protein at all costs – protein, even in a calorie deficit, can potentially allow you to build muscle
- Intra-workout carbohydrates – occasionally, once or twice a week, consume higher glycemic index carbohydrates during training to give an extra energy boost
- Don’t skip cardio – adjust your calories, but don’t skip cardio even if you’re trying to build muscle – cardio increases blood flow, capillary density, tissue perfusion
- Eat more and move more – it’s easier to move a lot and eat a lot to keep your metabolism high
- Vary all the principles – intensity, duration, frequency and volume; these should be varied every two weeks
- Train 80-85% to failure – as you get older, training to failure will likely tire you more and more, preventing you from training more often, which is what you want to do
- Blood Flow Restriction Training – it allows you to get a pump, workout and get the metabolic effect on muscle without extreme intensity
- Weekly Calorie Counting – To have a slight calorie surplus to build muscle, you don’t want to overdo it by counting calories every day, but rather over the course of a week; don’t be a slave to your food
- 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
- Optimize your sleep – eat lots of fiber, focus on the light hitting your eyes (get out more to sleep better), 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 generally involves the following key components:
- Resistance 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 muscles, leading to hypertrophy (muscle growth) over time.
- calorie balance: Body recomposition requires attention to caloric intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a small calorie deficit (eating fewer calories than you burn) while ensuring adequate nutrient intake to support muscle growth and recovery.
- Protein intake: Sufficient protein intake is crucial for building and repairing muscle. Higher protein intake helps support muscle protein synthesis and may help preserve lean muscle mass during the fat loss phase.
- Cardiovascular exercise: Incorporating cardio exercises, such as running, biking, or swimming, can help increase calorie expenditure and promote overall fat loss. However, it is important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
- Progressive overload: To continue to progress during body recomposition, it is essential to gradually increase the intensity, volume or resistance of your workouts over time. This principle of progressive overload solicits your muscles and stimulates their 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. This 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 a qualified fitness professional or nutritionist can provide personalized advice to help you reach your body recomposition goals safely and effectively.
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Weight loss plateaus occur when a person’s weight loss progress slows or stops despite their continued efforts to lose weight. There are several reasons why this can happen:
- Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and may begin to burn fewer calories at rest. This means that when you lose weight, your body needs fewer calories to maintain your new weight, which can slow down your weight loss progress.
- Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may get used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which may cause you to decrease your level of physical activity.
- Calorie intake: When 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.
- Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect the progress of weight loss. For example, insulin resistance can make it harder to lose weight, especially around the waist.
- Psychological factors: Stress, lack of sleep and other psychological factors can affect the progress of weight loss. 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 reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This may include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Plus, consulting a healthcare professional or dietitian can provide personalized recommendations to help you reach your weight loss goals.
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