Achieving Muscle Gain and Shredded Physique: The Art of Body Re-composition
As summer approaches, many individuals strive to attain a muscular and shredded physique. This short piece explores the concept of body re-composition, which involves simultaneously gaining muscle and losing fat. By following the guidelines below, you can optimise your training and nutrition to achieve your desired body composition goals.
1. Prioritize Strength Training Over Cardio:
To build muscle and increase overall strength, prioritize resistance training over cardiovascular exercises. Weightlifting exercises such as squats, deadlifts, bench presses, and rows stimulate muscle growth and promote strength gains. Incorporate compound movements into your workout routine and gradually increase the weights to continually challenge your muscles.
2. Avoid Excessive Volume HIIT Workouts:
While High-Intensity Interval Training (HIIT) can be effective for fat loss, excessive volume can hinder muscle gain. Avoid overdoing HIIT workouts and focus on quality rather than quantity. Instead, incorporate shorter, intense HIIT sessions strategically into your training regimen to maximise fat burning while minimising muscle breakdown. Include non exercise activity theromogenisis (NEAT) as much as possible (10,000 steps + per day). .
3. Prioritise Protein Intake:
Protein plays a crucial role in muscle growth and repair. Aim to consume approximately 1 gram of protein per pound of body weight (1g/lb BW). Include lean protein sources such as chicken breast, fish, lean beef, tofu, and legumes in your meals. Distribute your protein intake evenly throughout the day to support muscle protein synthesis.
4. Avoid Severe Caloric Deficits:
While creating a caloric deficit is necessary for fat loss, extreme deficits can hinder muscle growth. Avoid severe caloric restrictions that may lead to excessive muscle breakdown. Instead, aim for a moderate caloric deficit by reducing your daily energy intake slightly below your maintenance calories. This approach supports fat loss while providing the necessary energy for muscle recovery and growth.
In conclusion, by prioritizing strength training, avoiding excessive volume HIIT workouts, consuming adequate protein, and maintaining a moderate caloric deficit, you can achieve the desired body recomposition for summer. Remember to gradually progress your workouts, prioritise recovery, and consult with a fitness professional or nutritionist for personalised advice.
If this interests you, why not reach out to Valhalla Bear to allow us to help you stay consistent, stay motivated, and enjoy the journey towards a stronger, leaner, and more muscular physique.
References:
1. Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. Journal of strength and conditioning research, 29(7), 1821-1829.
2. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 1-20.
3. Phillips, S. M., & van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
4. Trexler, E. T., Smith-Ryan, A. E., Norton, L. E., & Metzger, J. Y. (2014). Adjustments in resting metabolic rate and substrate oxidation in response to short-term carbohydrate overfeeding. PLoS One, 9(7), e101259.