Body Recomposition
Body recomposition is a process during which you improve your body composition, gain muscle and lose fat without any changes in your body weight. In this article, we discuss how to achieve body recomposition.
Achieving body recomposition can actually be a better approach than focusing on losing fat or building muscle separately. For one, a body recomposition plan is more gradual than a weight loss plan. Most weight loss plans actually cause muscle loss because you don’t perform much strength training and you have to slash your calories aggressively. With some diet plans, you end up weighing less than before but looking worse since you also have lost muscle mass.
In contrast, a body recomposition plan allows you to build and preserve muscle without needing to drop your calories so aggressively. This approach is more sustainable in the long term and creates better results overall.
How to Achieve Body Recomposition
Improving your body composition, or achieving body “recomposition,” is actually pretty simple. You just need to increase your muscle mass while losing a bit of body fat. Performing a vigorous weight training routine that targets all your major muscle groups three to five times per week will help you build muscle mass over time. If you need help, consult a qualified personal trainer to help you create a balanced training program and teach you proper training technique.
To lose body fat, you should focus on eating slightly fewer calories than your body needs to maintain your body weight or your maintenance calorie intake. For instance, if your body requires around 2000 calories per day to sustain your weight, eating around 1800-2000 calories per day will allow you to reduce your body fat level slightly while maintaining roughly the same body weight. You can monitor your calorie intake by using food scales and a food tracking app like MyFitnessPal or MyMacros.
You should also focus on getting adequate protein to lose body fat and support your muscle building endeavors. For most people, roughly .85 to 1.2 grams of protein per pound of body weight per day will suffice. You can reach this total by including 20-30 grams of protein at most of your daily meals and snacks. Include foods like chicken breast, Greek yogurt and eggs in your diet to hit the totals. You can also include plant based proteins like beans to hit your daily totals. Besides consuming adequate protein, you can fill the remainder of your diet with quality fat sources and complex carbohydrates; carbohydrates can be included at any time but especially before and after workouts. If you need more help, consult this guide to creating a body recomposition diet.
How long does it take for a body to recomposition?
Typically, achieving body recomposition takes between six and twelve weeks, based on your current fitness level and dedication to your diet and training. More advanced athletes may take even longer to change their body composition.
If you have just gotten started with strength training, you may begin to see results in just a couple of weeks. The more training experience you have, the longer it will take you to see more significant improvements in your body composition.
Can you recomp at 20% body fat?
Technically, you can achieve body recomposition at any body fat percentage. Most men and women can achieve body recomposition at 20 percent body fat. However, men will be able to achieve a lower overall body fat percentage as women carry a higher percentage of essential fat stores.
Final Thoughts
Changing your body composition through strength training and a sensible diet plan is possible. Achieving an impressive body recomposition just takes time, effort and a properly structured strength training routine and nutrition plan.
