Body Recomposition

In this article, we will define body recomposition, discuss the benefits and show you how to achieve body recomposition.

What is Body Recomposition?

The term body recomposition refers to a phenomenon where you lose fat and gain muscle simultaneously. During body recomposition, your body weight remains the same, but your proportion of muscle increases while your proportion of fat decreases.

Benefits of Body Recomposition

Traditional weight loss often means you lose some fat, but also some muscle mass. Traditional weight loss often also means you have to restrict your calorie intake to reduce your energy stores. Some people feel dismayed when they lose weight but don’t look much better after a traditional weight loss phase.

In contrast, a body recomposition phase allows you to keep or even increase your muscle mass while you lose body fat. This means that you maintain or even increase your metabolic rate, allowing you to adhere to a more liberal nutrition plan.

Typically, you can improve your appearance and aesthetics more than with a traditional weight loss program. Finally, you can improve your health more with body recomposition than just a normal fat loss diet. Indeed, your body composition is more indicative of your overall health than just your total body weight.

Body Recomposition Workout Routine

To lose fat and build muscle, you should focus on gaining muscle and strength through a vigorous strength training routine.

You should aim to complete resistance training workouts three to five times per week. You can use bodyweight exercises, resistance bands, machines, dumbbell and barbell exercises to begin a strength training routine. Try a resistance training program that works all the major muscle groups with compound exercises like squats, deadlifts, lunges, bench press, rows, pull ups and planks.

Aim to use exercises and resistance that challenges you. Whether you try three or thirty reps per set, you should aim to fatigue your muscles by the last couple reps of any exercise. If you need help, consider enlisting a qualified personal trainer to help you get started. A good trainer can help you set up a balanced program, teach you correct technique and help you select loads that are appropriate for you.

Making changes to your body composition usually takes at least six weeks, but you should see more significant changes to your body composition within six months to a year.

You can also include some cardio in your fitness routine. Aim for two to three thirty minute cardio workouts per week. Contrary to popular belief, you do not have to do HIIT cardio to lose more body fat. In fact, low intensity steady state cardio may be more effective for fat loss because it allows you to preserve your energy for the weight room, so you can build as much muscle as possible. Doing too much HIIT cardio may indeed kill your gains.

Diet for Body Recomposition

To achieve fat loss and simultaneous muscle gain, you should try to consume roughly as many calories as it takes you to maintain your weight. You won’t lose much (or any) weight, but simply change the composition of your body.

If you don’t know how many calories you need to consume daily, try to keep a food diary for seven days while monitoring your weight each morning. Take an average of your daily calorie intake while maintaining your weight. Your average daily calorie intake will likely be the amount needed to maintain your weight.

To build muscle while your fat stores decrease, focus on consuming high quality protein at regular (every 4 to 6 hour) intervals throughout the day. Aim to consume roughly 1.4 to 1.7 grams of protein per kilogram of body weight.

Here are some good protein sources to include in your diet.

Chicken Breast
Turkey Breast
Eggs
Greek Yogurt
Whey/Casein Protein Powder
Beef Tenderloin
Ground Turkey
Chicken Thighs
Pork Tenderloin
Salmon
White Fish
Shrimp
Part Skim Cheeses

Additionally, you want to include healthy fats in your diet. About 20-35 percent of your daily calories can come from fat sources. Here are some healthy fats to include in your diet.

Avocado
Nuts
Seeds
Fatty Fish
Olive Oil
Avocado Oil

Finally, healthy carbohydrates should form the remainder of your diet. Depending on your activity level, 40-65 percent of your calories can come from carbohydrates. Try to eat whole grains, fruits and vegetables as most of your daily carbohydrates. You want to aim for carb sources with nutrients and fiber to help improve your health while supporting your body recomposition. Aim to include carbs before and after your workouts, especially if you perform intense workouts that last longer than one hour.

Oats
Bulgur
Rice
Whole Grain Pasta
Fruits
Vegetables

Many people choose to track their calorie intake and macronutrients. Other people might find success simply eating intuitively during their body recomposition phase. Whatever method you choose, your weight should remain relatively stable while you lose fat and gain muscle.

Final Thoughts

Instead of aiming for weight loss, why not try out a body recomposition phase? While body recomposition does take some effort and time, it can often be a more sustainable and fulfilling mode of body transformation. Body recomposition can transform your physique and may even benefit your health more than standard weight loss phases.

What do you think? Have you achieved a notable body recomposition? Please let me know in the comment section below.