1. Get Your Nutrition Right

Calorie Control:

To lose fat, you need to be in a calorie deficit, but to build muscle, you need to fuel your body properly. The key is a slight deficit, around 200-300 calories below your maintenance level.

Protein is Essential:

Protein is the most important macronutrient when it comes to body recomposition. Aim for 2-2.5g of protein per kilogram of body weight to maintain muscle while burning fat. Lean meats, fish, eggs, and legumes are all great sources.

Carb Cycling:

Carb cycling helps balance fat loss with maintaining enough energy for muscle-building workouts. On training days, eat more carbs for energy, and on rest days, lower your carb intake to focus on fat loss.

2. Prioritise Strength Training

Progressive Overload:

Building muscle means constantly challenging your muscles. Focus on lifting heavier weights over time, using compound exercises like squats, deadlifts, and presses.

Full-Body Workouts Work Best:

Full-body workouts maximise your fat burning and muscle-building efforts. Choose exercises that work several muscle groups at once to get the best results.

3. The Right Cardio

HIIT for Fat Loss:

High-intensity interval training (HIIT) is brilliant for burning fat without sacrificing muscle. Short bursts of intense effort followed by rest periods can keep your metabolism fired up long after the workout ends.

Low-Intensity Cardio on Rest Days:

For a lighter workout, go for low-intensity steady-state (LISS) cardio like walking or cycling. It’s perfect for burning extra calories on rest days without overtraining.

4. Recovery and Sleep are Crucial

Rest Days:

Remember, your muscles grow during recovery, not during your workout. Make sure to have at least two rest days per week to allow for proper muscle repair and growth.

Sleep is Key:

Sleep is a big factor in recovery. Aim for 7-9 hours a night to support muscle growth and fat loss.

Conclusion

Achieving a lean, muscular physique requires a balanced combination of nutrition, strength training, and cardio, all supported by quality recovery. My own journey has shown me that patience and consistency are key – and the results are worth it. Stick to this approach, and you’ll start seeing powerful changes.

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