By Eshana Saha
Published Jan 23, 2025

Hindustan Times
Lifestyle

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How to lose fat and gain muscle at the same time: The ultimate guide

Body recomposition is a challenge—losing fat while gaining muscle. Here's how to balance both for the best results.

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Start with resistance training. This helps build muscle, boost metabolism, and reduce fat, but remember to start slow and focus on form.

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Aim for moderate intensity with challenging weights. Allow muscles time to recover—rest days are essential for muscle growth.

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Sleep and stress management are key. Proper sleep boosts anabolic hormones, while stress interferes with muscle growth.

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For fat loss, aim for a calorie deficit. Focus on protein-rich foods to preserve muscle mass while losing fat.

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Incorporate resistance training while focusing on nutrition. Balance your meals with protein, carbs, and healthy fats for muscle and fat loss.

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Aim for at least 3 grams of protein per kilogram of body weight. Quality sources: chicken, fish, eggs, and legumes.

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