JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

How to Burn Fat and Build Muscle!

21 Dec 2024 · 1 min

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In this segment, JJ Virgin explains the core principles of body recomposition—simultaneously losing fat and gaining muscle. She emphasizes that while the scale may not change, the physique can transform dramatically when following a precise strategy. Key components include consuming a high amount of protein (1 to 1.5 grams per pound of target body weight), prioritizing resistance training combined with high‑intensity interval training (HIIT), and supplementing with creatine to support muscle growth and performance.

Chapters

early on. I was having people come to me and they wanted to lose fat and put on muscle, and sure enough, we were able to do it. And there's very specific ways that you need to do this because this is what we call body recomping. And if you want to body recomp, lose some body fat, put on some muscle mass, you may end up weighing the same, but your body will look entirely different. There's a very specific strategy that you need to do, which is make sure you're optimizing your protein intake. And this is where you might even want to go higher than 1 gram per pound of target body weight. You might even want to go up to 1.5 grams per pound of target body weight and really focusing on resistance training and high-intensity interval training. And creatine would definitely be one you want to put in here as well.