Скачать или смотреть GAIN Muscle and LOSE Fat At Same Time | Body Recomposition (FREE Workout & Diet Plan)

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In this video, I’ll share everything you need to know to transform your body, just like top athletes and Bollywood celebrities like Hrithik Roshan, who’ve mastered the art of Body Recomposition. From workouts and diet plans to supplements and crucial lifestyle tips, I’ll break it all down step by step.

1. Workout Plan:
The key exercises and training strategies to build strength and muscle while burning fat.

2. Calories & Macros:
How to calculate your daily caloric intake and macronutrients based on your body type.

3. Supplements:
The most effective supplements to enhance performance and recovery.

4. Lifestyle Hacks:
The importance of sleep, tracking progress, and staying consistent for long-term success.

Take your fitness journey to the next level with Fitmusk, the world’s most affordable fitness coaching app.:

• Fully designed workout plans (sets, reps, and rest periods included).
• Detailed diet plans tailored to your calorie and macro needs.
• Progress tracking for weight, measurements, and progress pictures.

1. Workout Plan: Train Smart, Train Hard
Weight training is the foundation of Body Recomposition. It helps you gain muscle and burn fat at the same time.

Here’s how to structure your workouts:
1. Progressive Overload: Gradually increase weight, reps, or sets each week to challenge your muscles and promote growth.
2. Workout Frequency: Train at least 4–5 days a week with a structured plan. Splits like push-pull-legs or upper-lower body work best.
3. Compound Movements: Focus on big lifts like squats, deadlifts, and bench presses for overall strength and muscle growth.
4. Isolation Exercises: Include exercises like lateral raises and leg extensions to target smaller muscle groups.
5. Duration: Each session should last 45–60 minutes, including a proper warm-up and cooldown.

2. Diet Plan
Here’s how to calculate your calories and macronutrients based on your body fat percentage:

Step 1: Determine Your Body Fat Category
• Lean Category (12-14% body fat): Multiply your bodyweight by 33 to find your daily calories.
• Bulky Category (15-18% body fat): Multiply your bodyweight by 30 to find your daily calories.

Step 2: Calculate Your Macros
• Protein: 2g per kg of bodyweight (e.g., 140g for 70kg).
Sources: Eggs, chicken, paneer, tofu, whey protein, soy chunks.
• Fats: 1g per kg of bodyweight (e.g., 70g for 70kg).
Sources: Olive oil, nuts, seeds, avocado.
• Carbs: Remaining calories from carbs.
Sources: Oats, rice, potatoes, fruits.

3. Supplements

Supplements aren’t magic, but they can make your journey easier and more efficient. Here are the must-haves:
1. Whey Protein: Helps you meet your daily protein needs. Take 1–2 scoops daily if needed.
2. Creatine Monohydrate: Boosts strength and muscle recovery. Take 3g post-workout.
3. Multivitamins: Covers nutrient gaps to support overall health.
4. Optional:
• Omega-3: Reduces inflammation and enhances recovery.
• Ashwagandha: Lowers stress and improves recovery.

4. Lifestyle Details for Success

Here’s what you need to focus on:
1. Sleep: Aim for 7–8 hours of quality sleep every night.
2. Pre- & Post-Workout Nutrition: Eat light, balanced meals before and after workouts for optimal energy and recovery.
3. Progress Tracking: Monitor your calories, weight, and progress pictures to stay on track. Use tools like the Fitmusk App for easy tracking.

Disclaimer:
This video is for educational and informational purposes only. Any references to celebrities are strictly for explaining fitness and nutrition concepts, without implying endorsement or association.

All celebrity clips and images are used under the Fair Use doctrine and Section 52 of the Indian Copyright Act, 1957, allowing limited use for commentary, criticism, and review.

If any copyright owner or representative has concerns, please contact us, and we will address the issue promptly. This content respects intellectual property rights and does not represent the personal opinions or practices of the featured individuals.

Timecodes:
00:00 Intro
00:53 Weight Training
03:00 Calories
05:24 Macronutrients
06:41 Detailing
11:19 Progress Tracking