Lose Weight and Build Muscle with Metalife

Understanding Body Recomposition

Body recomposition involves reducing body fat while increasing or preserving lean muscle mass. Unlike traditional weight loss, which may lead to muscle loss, recomposition prioritizes fat loss and muscle retention for a toned, strong appearance. It’s ideal for beginners, intermediate lifters, or anyone seeking a leaner, more athletic physique.

Key Principles:

• Calorie Balance: A slight calorie deficit burns fat, while adequate protein supports muscle.
• Resistance Training: Stimulates muscle growth and boosts metabolism.
• Recovery: Rest and sleep optimize fat loss and muscle repair.

Timeline: Noticeable changes typically take 8–12 weeks, with significant results after 6–12 months, depending on consistency and starting point.

Nutrition Strategies for Fat Loss and Muscle Gain

Nutrition is the cornerstone of body recomposition. Here’s how to fuel your goals:

1. Create a Moderate Calorie Deficit

To lose fat, consume 10–15% fewer calories than your maintenance level (e.g., 300–500 calorie deficit). Too large a deficit risks muscle loss, so aim for gradual fat loss (0.5–1 kg per month).

• Calculate Maintenance: Use an online calculator or app to estimate your daily calorie needs based on age, weight, activity level, and goals.
• Track Intake: Log meals to ensure you stay in a deficit without under-eating.

Example: An 80kg person with a maintenance of 2500 calories might aim for 2000–2200 calories daily.

2. Prioritize Protein

High protein intake preserves muscle during a calorie deficit and supports muscle protein synthesis. Aim for 1.6–2.4 grams of protein per kilogram of body weight daily.

• Sources: Include lean meats, fish, eggs, tofu, or protein supplements.
• Timing: Spread protein across 4–5 meals every 3–4 hours, with 20–30 grams post-workout for optimal recovery.

Quick Meal Idea: Post-workout, blend a protein shake with berries, spinach, and almond milk for 25g protein and fast-digesting carbs.

3. Balance Carbohydrates and Fats

Carbs fuel workouts, while fats support hormonal health. Allocate them based on your needs:

• Carbohydrates: Consume 2–4 g/kg body weight, focusing on complex carbs (oats, quinoa, sweet potatoes) to sustain energy. Time carbs around workouts (pre/post) for performance.
• Fats: Aim for 0.5–1 g/kg body weight, choosing healthy sources like avocado, nuts, or olive oil.

Example: For an 80kg person, aim for 120–160g carbs and 40–80g fats daily.

4. Stay Hydrated

Water supports metabolism, muscle function, and fat loss. Drink 3–4 liters daily, especially if using supplements like creatine, which increases hydration needs.

Tip: Sip water throughout the day and add electrolytes during intense workouts to maintain balance.

Training Strategies for Recomposition

Exercise is critical for burning fat and building muscle. Combine resistance training with strategic cardio:

1. Resistance Training (3–5 Days/Week)

Resistance training stimulates muscle growth and boosts metabolism, helping you burn fat while preserving lean mass.

• Focus on Compound Lifts: Exercises like squats, deadlifts, bench presses, and rows target multiple muscles for efficiency.
• Progressive Overload: Gradually increase weight, reps, or intensity to challenge muscles.
• Volume: Aim for 10–15 sets per muscle group weekly, with 6–12 reps for hypertrophy.

Sample Workout (Full-Body, 3x/Week):

• Squats: 3 sets of 10 reps
• Bench Press: 3 sets of 10 reps
• Bent-Over Rows: 3 sets of 10 reps
• Dumbbell Lunges: 3 sets of 12 reps
• Plank: 3 sets of 30 seconds

2. Strategic Cardio (1–3 Days/Week)

Cardio enhances fat loss without sacrificing muscle when done correctly.

• High-Intensity Interval Training (HIIT): 15–20 minutes of sprints or cycling (30 seconds on, 30 seconds off) burns fat efficiently.
• Low-Intensity Steady-State (LISS): 30–45 minutes of walking or light jogging supports recovery and fat loss.

Tip: Limit cardio to 1–2 HIIT sessions and 1 LISS session weekly to avoid overtraining.

Supplements to Support Recomposition

Supplements can enhance your efforts by providing targeted nutrition:

• Protein Supplements: Deliver 20–30 grams post-workout or as snacks to meet protein needs without excess calories.
• Creatine: Take 3–5 grams daily to boost strength, preserve muscle, and improve workout performance.
• Multivitamins: Ensure micronutrient needs are met, supporting energy and recovery.
• Branched-Chain Amino Acids (BCAAs): May reduce muscle breakdown during intense training, though whole proteins often suffice.

Quick Tip: Mix creatine with a post-workout protein shake for a recovery-boosting combo.

Recovery and Lifestyle Tips

Recovery is essential for fat loss and muscle growth:

• Sleep: Aim for 7–9 hours nightly. Sleep enhances fat metabolism and releases growth hormone for muscle repair.
• Rest Days: Include 1–2 rest days weekly to prevent burnout. Active recovery (yoga, walking) promotes blood flow.
• Stress Management: High cortisol from stress can hinder fat loss. Practice mindfulness, meditation, or deep breathing for 5–10 minutes daily.

Mindset Hack: Track progress with photos, measurements, or strength gains, not just the scale, as muscle gain may offset weight loss.

Sample Daily Plan (80kg Person)

• Breakfast: 3 egg whites, 1 whole egg, ½ cup oats, ¼ cup berries (30g protein, 40g carbs, 10g fat)
• Snack: Protein shake, 1 apple (25g protein, 20g carbs, 2g fat)
• Lunch: Grilled chicken (150g), quinoa (½ cup), broccoli (1 cup) (35g protein, 35g carbs, 5g fat)
• Pre-Workout: Greek yogurt (100g), 10 almonds (15g protein, 10g carbs, 8g fat)
• Post-Workout: Protein shake, 5g creatine, ½ banana (25g protein, 30g carbs, 2g fat)
• Dinner: Baked salmon (120g), sweet potato (½ cup), spinach salad (1 cup) (30g protein, 30g carbs, 10g fat)
• Total (approx.): 160g protein, 165g carbs, 37g fat, ~2000 calories

Common Mistakes to Avoid

• Overly Aggressive Deficit: Cutting too many calories risks muscle loss. Stick to a 10–15% deficit.
• Skipping Strength Training: Cardio alone burns muscle. Prioritize resistance training.
• Neglecting Protein: Low protein intake leads to muscle breakdown. Hit 1.6–2.4 g/kg daily.
• Impatience: Recomposition is gradual. Focus on consistency over quick fixes.

Why Metalife?

At Metalife, we’re passionate about helping you achieve a leaner, stronger body through smart nutrition and training. Losing weight while building muscle is a journey, but with the right strategies, you can transform your physique and boost your confidence. Let Metalife guide you every step of the way.

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• Visit Metalife’s online store to explore supplements that fuel your recomposition goals.
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