Body Recomposition: How To Lose Fat & Build Muscle Together
Body recomposition (AKA ‘body recomp’) is something I aim for with most of my clients, and it’s incredibly effective!
If you are interested in learning about the topic in more detail or incorporating body recomposition in your daily routine, then an online fitness coach can help you on your journey.
Prefer to watch than read? Then please check out the video below:
What is body recomposition?
Body recomposition is the process of losing fat while building muscle, in order to produce a physique that is toned and sculpted. The traditional approach to achieving this physique is to bulk up first by lifting weights and consuming a Calorie surplus, followed by ‘shredding’ the excess fat through a low-Calorie diet.
However, body recomposition works towards these two goals simultaneously, so that you will see faster results for the lean and strong body shape that you want to achieve. It requires a consistent approach with a combination of focused training, well-balanced nutrition, and optimised recovery. Here’s a look at how this can be achieved.
Consistent resistance training
Resistance training involves pushing the muscles through a resistance to stimulate a hypertrophic response. It can be done by using specialist equipment at the gym, or at home using bands, dumbbells, barbells, or even bottles of water or bags of sand.
If you are new to this type of exercise, start slowly with lighter weights, and use reference videos or photographs to make sure you are using the correct form. The key to getting the results you want is to constantly challenge your muscles (known as ‘progressive overload’). This means increasing the intensity of the weights and repetitions over time.
You also need to have a consistent training schedule, of at least three to five sessions per week. During the week, you should target all of the major muscle groups. Also aim to include some form of cardio exercise to burn Calories and boost overall fitness levels.
Careful nutrition
Your diet plays an important role in the success of body recomposition. Include plenty of high-quality protein sources such as lean meats, fish, eggs, and dairy. If you are vegan or vegetarian, good plant-based protein sources include tofu, lentils, and quinoa. Opt for complex carbs such as whole grains and oats, and healthy fats such as nuts and avocados.
Calorie intake also matters: to achieve body recomposition, aim to eat maintenance level or a slight deficit (ie. consuming exactly or under the amount of Calories that you burn). You may need to experiment with your protein intake and Calorie consumption, depending on factors such as activity levels, age, and gender.
So, there you have it: body recomposition may require a major lifestyle change, or just a few tweaks to your existing diet and exercise routine. Remember that factors such as your age, gender, and current fitness levels will impact how soon you see the results you want.
However, if you have the discipline and commitment to stick to your diet and exercise routine, you will reap the benefits of a fitter, leaner and stronger body.