Yes! This is called body recomposition. It requires:
A high-protein diet to support muscle retention.
Strength training to stimulate muscle growth.
A small calorie deficit to promote fat loss without sacrificing muscle.
Smart carb timing – Eating carbs around workouts supports energy and recovery.
But how does this process actually work? Let’s break it down using science-backed facts.
How Your Body Burns Fat
Your body stores fat as energy reserves. When you eat fewer calories than you burn, your body taps into these reserves for fuel. This process is called lipolysis. Here’s what happens:
Fat Cells Release Energy – Stored fat (triglycerides) breaks down into fatty acids and glycerol.
Fatty Acids Enter the Bloodstream – They travel to the muscles and other tissues to be used as energy.
Fat is Burned for Fuel – In a process called oxidation, fatty acids are converted into ATP (your body’s energy source).
To maximise fat loss, focus on:
Strength training – Muscle burns more calories, even at rest.
High-protein nutrition – Protein helps maintain muscle while losing fat.
Reducing processed carbs – Avoid sugar spikes that promote fat storage.
Consistent movement – Walking, strength training, and interval workouts all help.
How to Build Lean Muscle
Building lean muscle is just as important as fat loss. More muscle means a faster metabolism and a stronger, healthier body. Here’s how your body builds muscle:
Muscle Fibers Experience Stress – Strength training creates tiny tears in muscle fibers.
Muscle Repairs and Grows – With proper recovery and protein intake, muscles rebuild stronger.
Progressive Overload Works – Increasing resistance over time forces muscles to adapt and grow.
To optimise muscle building, prioritise:
Progressive strength training – Increase weights or reps over time.
Adequate protein intake – Aim for at least 1.6g of protein per kg of body weight.
Rest and recovery – Muscles grow when you rest, not just when you train.
Hydration and sleep – Essential for muscle repair and hormone regulation.
Final Thoughts
Losing fat and building muscle is a science-driven process. Strength training, high-protein nutrition, and strategic recovery help you achieve both goals. Stay consistent, trust the process, and enjoy the journey to a leaner, stronger body!
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