Lose Fat and Gain Muscle

Body Recomposition: Lose Fat and Gain Muscle

Body recomposition refers to the process of simultaneously losing body fat and gaining muscle mass.

This contrasts with traditional approaches of weight loss, where the focus is solely on reducing overall body weight through a calorie deficit, without paying attention to the proportion of muscle and fat in the body.

WHAT IS BODY RECOMPOSITION?

Body recomposition is about changing the ratio of muscle to fat in the body. This can be achieved through a combination of diet and exercise, and is often a goal for people looking to improve their overall physique and health.

Evaluating body composition by taking body circumference measurements and measuring body fat through methods such as skinfold calipers or practitioner grade body analysis scales gives a better understanding of health than other screening methods such as body mass index (BMI).

Increasing muscle mass also has the added benefit of boosting your Basal Metabolic Rate (BMR), meaning that you will burn more calories while at rest. This will help with ongoing weight management.

BODY RECOMPOSITION BASICS

The key to successful body recomposition is to create a calorie deficit through a combination of diet and exercise, while also engaging in strength training to build muscle mass. This approach can lead to a more visually pleasing and functional physique, as well as improved overall health.

However, cutting an extreme number of calories through very low-calorie dieting or engaging in hours of cardiovascular exercise is not recommended and often results in a reduction of muscle mass.

Nutrition

When it comes to diet, it’s important to consume enough protein to support muscle growth and repair, while also controlling overall calorie intake. Aiming for a protein intake of 1.4 -2.5 grams per kilogram of body weight is a good starting point.

Macronutrient and training methods will vary depending on your ultimate goal.

For example, a lean sportsperson who wants to put on more muscle and cut fat will have different dietary and exercise needs than an overweight person who wants to lose fat while toning up.

It’s also important to consume a balanced mix of carbohydrates and healthy fats to provide energy for workouts and support overall health.

For individuals who have more fat to lose, reducing calories by 30–40% while increasing protein intake to 1.2–3.1 g/kg may maximize fat loss while promoting muscle mass maintenance.

It’s recommended to distribute protein sources evenly throughout the day by consuming protein-rich foods like eggs, poultry, dairy products, and protein supplements every three to four hours.

Processed foods, Carbs and Fiber.

Cut out processed foods: High intake of processed foods, such as fast food, candy, packaged baked goods and chips, has been associated with excess body fat.

Reduce carbohydrates: Replacing carbohydrates (especially sugary carbs) with foods higher in protein, healthy fats and fiber can increase fullness and lower levels of insulin, a hormone that promotes fat storage.

Increase fiber intake: Eating more fiber-rich foods, such as vegetables and beans, can help decrease body fat, especially in the belly area.

Best type of training for muscle gain and fat reduction

Strength training is crucial for building muscle mass and should be the primary focus of any exercise program for body recomposition.

This can include weightlifting, bodyweight exercises, and resistance training. Aim for 2-4 strength training sessions per week, focusing on compound exercises like deadlifts, squats and overhead presses, that target multiple muscle groups at once.

In addition to strength training, incorporating low intensity steady state (LISS) and high-intensity interval training (HIIT) can also be beneficial for body recomposition. LISS can help with weight loss, while HIIT can increase muscle endurance and boost metabolism.

It’s also important to have realistic expectations when it comes to body recomposition. It’s not a quick fix, and results will vary depending on factors such as starting point, genetics, and adherence to diet and exercise. But with patience and consistency, body recomposition can lead to a healthier, more toned physique.

In Summary

Body recomposition is the process of simultaneously losing body fat and gaining muscle mass, which can lead to a more visually pleasing and functional physique.

This is achieved by creating a calorie deficit through a combination of diet and exercise, focusing on strength training, and incorporating steady state and high-intensity interval training.

It’s important to have realistic expectations and to be consistent with diet and exercise.