Many people aim to lose weight or gain muscle. Often, they can only do one or the other, since reducing body fat requires a caloric deficit while building muscle requires eating more calories than you burn.
That’s where body recomposition training comes in. Learn more about how to optimize this approach and achieve your dream physique.
What is Body Recomposition?
Body Recomposition is a long-term strategy to lose fat and gain muscle, which can be done using methods such as high-protein diets, resistance training, adequate rest, and consistency. Body recomposition can help you get rock-hard abs and a lean, toned physique that boosts your confidence.
In addition to helping you look great, building muscle mass can also improve insulin sensitivity and your resting metabolic rate Personal Trainer San Diego, so you burn more calories at a higher level even when you’re not working out. Body recomposition goals can also help you avoid overtraining, which can lead to muscle loss.
If you want to get into the body recomposition mindset, Noom’s 5-minute quiz will unlock a weight loss program customized for you — now with GLP-1 options. Be sure to update your profile-level body fat percentage regularly so the app can continue providing recommendations that are tailored to you. You can do this by navigating to your Profile and selecting “Dynamic Data.”
How Does Body Recomposition Work?
Body recomposition utilizes fitness and nutrition techniques that promote fat loss while also adding muscle. This is accomplished through a combination of diet and exercise. It is important to consume a high-protein diet in order to stimulate muscle growth. This can be done by consuming a variety of foods, including protein shakes, nuts, fish, chicken, eggs, nut butters, yogurt, etc. However, the best way to get your protein is through whole foods.
It is also recommended to incorporate high-intensity strength training workouts into your routine. These types of workouts, such as squats and deadlifts, target multiple muscles at once and help burn more calories during the session.
While research shows that it is possible to grow muscle while in a caloric deficit, the exact mechanisms remain unclear. It is likely that the size of the deficit plays a role in whether or not skeletal muscle mass gains occur.
What is the Goal of Body Recomposition?
While body recomposition is not available for everyone, there is a lot of group-level and individual-level data confirming that it is possible to lose fat while gaining muscle. This process is referred to as "recomping."
The goal of body recomposition is to increase lean mass (MM) while decreasing body fat mass (BFM) simultaneously. It's an approach that has been followed by weightlifters and elite athletes for decades, but is now getting more attention.
Instead of focusing on your scale weight, you will be able to see progress through body measurements. This is because muscle tissue is denser than fat, so it is more likely that your body will experience positive changes in body composition with negligible changes in scale weight. Achieving body recomposition will require consistency and dedication. However, you will be rewarded with long-term health and physique benefits that go well beyond just falling into your BMI-determined weight range. This is because body recomposition will lead to a healthier and leaner ratio of muscles to fat in your body.
Who is a Good Candidate for Body Recomposition?
Body recomposition is a viable strategy for most healthy individuals. However, the process can be difficult for some people. Building muscle mass requires a significant increase in energy intake. Simultaneously losing fat requires a lower calorie intake. It's therefore important for trainers to understand the feasibility of body recomposition in their clients' individual circumstances and goals.
NESTA Certified Personal Trainers that understand body recomposition can help their clients achieve results that are more balanced and sustainable than conventional strategies like cutting and bulking. Moreover, an understanding of body recomposition demonstrates a broader appreciation for health and fitness that can foster client motivation and adherence.
Many fitness professionals downplay the possibility of simultaneously losing fat and gaining muscle, saying that it's like "chasing two rabbits at once." While this is semi-true (muscle weighs more than fat), it's not entirely accurate. Losing fat while gaining muscle is possible for most healthy individuals, but it takes patience and a well-thought-out plan.
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