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Lose fat, gain muscle. Known as "body recomposition", many people believe this is impossible or reserved for a small percentage of people But that's not entirely true. Most people can definitely build muscle and lose fat at the same time. With the right nutrition and training plan, you can actually signal your body to use its existing fat stores as energy towards building muscle, and as a result, achieve body recomp. So, how do we do it? Well, there are 3 steps to a successful recomp, starting with nutritionAlthough you'll want to be in a calorie deficit to stimulate fat loss, the calorie deficit you use shouldn't be as aggressive as it would be during a typical dieting phase. As for what that sweet spot is, a 2021 meta-analysis suggests a deficit of between 300 to 500 calories. TO CALCULATE YOUR MAINTAINANCE CALORIE : https://www.omnicalculator.com/health/maintenance-calorie That said, the data from subjects following standard fitness programs employed in research studies, which usually aren't the most ideal programs for muscle building. So with the optimized training plan I'll show you later, it's very possible you'l be able to build muscle even in a 500-calorie deficit and beyond. However, based on this data, if you want to maximize your odds of being able to recomp, it's likely that a slight deficit of around 200-300lories is best. Click belNext, protein: eat too little protein, and your body will start to look for it elsewhere, such as your existing muscle mass. As for how much to eat to counteract this for successful body recomposition, I think it's pretty safe to say that you will be pretty close to maximizing growth potential at about 0.8 g/lb BW. And if you really want to be on the safe side, bump it up to 1 g/lb BW. TO CALCULATE YOUR MAINTAINANCE CALORIE : https://www.omnicalculator.com/health/maintenance-calorie So the next step is to pair your nutrition plan with a training plan designed to force your muscles to grow. Research suggests that both lighter weights and heavier weights can work. But this does heavily depend on one factor: effort. You need to take each of your sets at least within 3 reps short of failure. And this brings me to an important point I want to make There really isn't a "special" body recomp training plan. Ilt's about doing the basics and doing them well. And to make sure you don't sabotage all the work you put into your nutrition and training, try to get at least 7 hours of sleep per night. Alright now that we've covered how to lose fat and gain muscle, let's discuss the most important part: who body recomposition is best suited for and whether or not it's actually worth your time pursuing. So there are 3 main groups of people best suited for body recomp: beginners, those who're de-trained, and those who've been just "going through the motions" But even if you do fall into one of those groups, note that youcannot be too lean. I'd say around 15% body fat for males and at least 22% for females is a good minimum. But is trying to build muscle and lose fat at the same time worth your time? First off, if you're someone who's pretty lean or has been training both hard and consistently for at least 6 months, then you're probably going to have a harder time trying to recomp. Secondly, even if you are likely to recomp, you should also consider what your main goal is right now. I know you want both, but what's truly more important to you right now - building muscle or losing fat? For example, while you might end up building a little muscle during a recomp, most research suggests that a surplus or "lean bulk" is likely superior. And if your main goal is to lose fat, then a slightly more aggressive deficit would definitely lead to more fat loss with the possibility that you'll stillbe able to gain a bit of muscleAnd perhaps just as important, we as humans like to see things go in the right direction. During a recomp, results can be slow, and your body weight doesn't really help indicate whether things are going in the right direction So you'll have to rely on other metrics like small differences in progress photos, strength in the gym, how your clothes are fitting, and tracking your waist circumference over time. Without proper guidance, this can be a lot more difficult to navigate than a traditional bulk or cut where the scale and quicker body changes can lead the way. That said, I do think for some people it's worth a shot. Just always remember that proper nutrition and hard, consistent training is what matters the most. Optimize that, and it's very likely you'll be able to recomp to some extent regardless of the exact approach you use Click below to subscribe for more videos: https://www.youtube.com/@Yourgoals-s5c

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Trisha Yearwood has always been a beloved country music star, but in recent years, she has also become known for her incredible weight loss journey. After struggling with her weight for many years, Trisha discovered a new way to achieve her health and fitness goals with the help of Lifeline Keto ACV Gummies. These gummies contain powerful ingredients like apple cider vinegar and ketones that have been shown to support weight loss and promote overall wellness. Trisha’s success with Lifeline Keto ACV Gummies has inspired many of her fans to try this innovative supplement for themselves.

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Trisha Yearwood’s journey to weight loss success began when she started using Lifeline Keto ACV Gummies. These gummies are made with natural ingredients that are known for their ability to support weight loss and improve overall health. Trisha was impressed by how easy it was to incorporate these gummies into her daily routine, and she quickly started seeing results. With the help of Lifeline Keto ACV Gummies, Trisha was able to shed pounds and feel more energized than ever before.

One of the key ingredients in Lifeline Keto ACV Gummies is apple cider vinegar. Apple cider vinegar has long been praised for its ability to support weight loss and improve digestion. Trisha Yearwood found that incorporating apple cider vinegar into her daily routine helped her feel fuller for longer and reduced her cravings for unhealthy snacks. By taking Lifeline Keto ACV Gummies regularly, Trisha was able to stay on track with her weight loss goals and make healthier choices throughout the day.

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In addition to apple cider vinegar, Lifeline Keto ACV Gummies also contain ketones, which are compounds that help the body enter a state of ketosis. Ketosis is a natural metabolic state where the body burns fat for fuel instead of carbohydrates. Trisha Yearwood found that by supplementing with ketones, she was able to boost her metabolism and increase her energy levels. This allowed her to work out more effectively and see faster results from her weight loss efforts.

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Trisha Yearwood’s success with Lifeline Keto ACV Gummies has inspired many of her fans to try this innovative supplement for themselves. People all over the country are now turning to Lifeline Keto ACV Gummies to support their weight loss goals and improve their overall health. Whether you’re looking to shed a few pounds or enhance your fitness routine, Lifeline Keto ACV Gummies could be the lifeline you need to reach your goals.

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Q: How do Lifeline Keto ACV Gummies work?

A: Lifeline Keto ACV Gummies work by combining the power of apple cider vinegar and ketones to support weight loss and improve overall health. These gummies help boost metabolism, reduce cravings, and increase energy levels.

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A: Yes, Lifeline Keto ACV Gummies are made with natural ingredients and are safe to use as directed. However, it’s always a good idea to consult with your healthcare provider before starting any new supplement regimen.

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A: Results may vary, but many people start to see improvements in their energy levels and weight loss within a few weeks of starting Lifeline Keto ACV Gummies. Consistency is key, so be sure to take the gummies regularly as part of a healthy lifestyle.

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