Tag: Body recomposition

In a 2016 study published in the *American Journal of Clinical Nutrition*, participants combining a high-protein, calorie-controlled diet with resistance training successfully increased lean muscle mass while reducing abdominal fat. This powerful process, known as body recomposition, proves that adding muscle while at maintenance is not a myth but a achievable reality for many.

According to sports nutrition research, dietary fats are essential for hormone production, including testosterone, which is critical for muscle growth. So, does fat matter when building muscle? The answer is a resounding yes, though the relationship is far more nuanced than simply avoiding it.

According to the Centers for Disease Control and Prevention, creating a moderate calorie deficit is a key strategy for healthy weight loss. Choosing whether it's better to be in a calorie deficit or surplus depends entirely on your specific body composition goals.

According to research, two people with the same weight can have drastically different body compositions due to varying ratios of fat and muscle. This means focusing on body composition, not just weight, is key to starting a truly effective and healthy fitness transformation.

While protein is famously known as the primary building block of muscle, a 2017 systematic review found that resistance-trained individuals saw maximum muscle growth benefits capping at around 1.6g of protein per kg of body weight, challenging the myth that excessively high protein is necessary. This suggests that it is indeed possible to build muscle without high protein, provided other key factors are prioritized correctly.

According to the International Society of Sports Nutrition, a consistent calorie surplus of 300–500 calories is often recommended for maximizing muscle growth while minimizing fat gain. Understanding precisely how many calories should I have per day to build muscle is the foundation of any successful mass-gaining phase.

According to a 2005 study, increasing protein intake to 30% of daily calories led to an automatic reduction of 441 calories per day, resulting in significant weight loss. This suggests a clear link, but do you get leaner by eating more protein by simply adding more to your plate? The answer involves a deeper look into the physiological mechanisms at play.

While it's commonly believed that carbohydrates are non-negotiable for muscle growth, recent studies and anecdotal evidence from ketogenic diet followers show it's entirely possible to build muscle while drastically reducing or eliminating carbs. This article explores the scientific mechanisms and practical strategies that allow your muscles to grow without carbs.

According to research published in the journal *Nutrients*, intermittent fasting can improve body composition and health markers like lipid profiles. But beyond fasting, what diet is best for getting lean, and which strategies are most effective for sustainable results?

A study in 2017 found that resistance-trained men on a very-low-carb diet gained a similar amount of muscle and lost more fat than those on a higher-carb diet. This evidence proves that you can bulk while low-carb, dispelling a long-held myth among many fitness enthusiasts.