Building muscles or losing fat !.
It’s usually recommended to do one or the other, especially if you’re not a beginner. But, is it possible to do both at the same time? Two training routines dominate most fitness and bodybuilding circles. Bulking, where you eat a caloric surplus to gain weight and build lean mass. And cutting where you eat a caloric deficit to lose weight and burn fat. Usually, you have to choose between one or the other for months, and cycle them back and forth to reap their benefits.
However, there are some experts that have touted and promoted the possibility of reaping both benefits at the same time. For beginners, it’s very possible to do both simultaneously because their body is at a state in which there is a lot of room for improvement on both ends of the spectrum, especially overweight beginners, even if they eat a caloric deficit, they are primed for building muscle since they don’t have much, to begin with, and burning fat since they have so much stored away.
For non-beginners, however, this is much harder to achieve. You might have to resort to re-COM positioning, or (culking) : a play-on-words of bulking and cutting. And such a routine comes in all different shapes and forms. Some recomp routines suggest a small bulking for a few weeks altering with a moderate cut for one week. Some routines recommend switching between the two on a daily basis. Some tries to influence the effects of P-ratio, which deals with how your body breaks down or stores fat relative to muscle mass. Some recommend re-feeding phases or cheat days. Some suggest eating just maintenance calories while maintaining some form of resistance training, and other suggest eating a surplus on your lifting days and a deficit on your cardio or off days. The concept for all is pretty much the same. No long phases of bulking nor cutting and maintaining a specific desired weight range year round while burning fat and building muscle. For the most part, science supports this possibility.
In fact, the physiological changes in a recomp routine are not much different than the changes from bulking and cutting. During bulking, hormones and body chemicals start to shift towards anabolism, which is to sat that your body becomes very good at growing. The only problem is that this means not only growing muscle but also growing in fat, Also muscle building slows down the closer you are to your genetic myostatin limit, which means you end up storing a lot more fat than building muscle the more fit you are.
During cutting, the opposite is true. The body’s hormones shift to catabolism, which means breaking down body stores to use them as energy, and initially, most of it’s fat. But once you reach a level of leanness, your hormones begin signaling your body to keep as much fat for survivability sake while shifting to protein and lean mass for energy instead which means you will lose muscle. Doing both at the same time, your body does indeed shift between anabolism and catabolism. The only problem here is that this repeated shifting doesn’t allow much time for your body to respond to the hormonal changes. You will end up gaining the benefits of anabolism as well as the bad and the benefits of catabolism as well as the bad but not added to most significant rates. You can build muscle but it will take a longer time to do so compared to someone bulking, and you can lose fat but take a longer time to someone cutting. It only gets tougher and tougher the more lean and muscular you become. So, to say it can be done won’t be a lie, but doing so you have to understand that getting it to work takes careful planning and will be a slower process.
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Benefits of meal preparation
There are a lot of benefits of meal preparation.
- You are not going to be binging on your diet when hunger strikes. If you have prepared meals, you simply take them out and kill your hunger.
- You will always be sure that by the end of the day you will get the exact amount of calories and macronutrients that your body needs in order to function properly and reach your certain goals.
- You will have more time over, you won’t spend all your time cooking all the food, and you will do the things that you need to do like working out or studying.
Healthy recipes for weight loss and muscle gain
- Boiled chickpeas
- One chopped onion
- One chopped tomato
- One chopped cucumber
- One tbsp of pepper
- One tbsp of rock salt
In a bowl, mix all the ingredients, toss all together, and it’s ready. Chickpeas are naturally high in complex carbohydrates, moderate in proteins, and low in fats. You can use black chana instead of chickpeas.
- One cup of oats
- Two to three cups of orange juice
- Two to three spoons of flax seeds
In a bowl, mix all the ingredients. Toss them all till they’re mixed up. You can add two to three boiled eggs to make it a perfect meal. Orange is considered to be on of the best foods to make the body hydrated. Oats is a great source of complex carbohydrates and vitamin B which convert carbohydrates into energy.
Banana peanut butter roti
- A whole wheat roti
- Homemade peanut butter
- One banana peeled and chopped
In a plate, put the roti, put some peanut butter all over it, and finish with the pieces of the banana over it. Bent it and it’s ready. Banana has potassium, roti has complex carbohydrates, and peanut butter has protein and healthy fat.
Egg bhurji with roti
- A whole white roti
- Three to four egg whites
Scramble the eggs in a pan on a medium-high heat, when they are ready, put them on the roti. You may add some vegetables if you like.
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- One cup of oats
- Some low-fat yogurt
- Any kind of fruits: banana or strawberries
- Some flax seeds
- Some black raisins
In a bowl, mix the oats with the yogurt and toss. Put your favorite fruits in chopped, place raisins on top of the mix.