Body recomposition is the process of optimizing your body composition. Essentially, this means losing body fat and gaining muscle, thus reducing body fat percentage and improving composition.

In other words, body recomposition aims to increase lean body mass and fat free mass. The process of muscle hypertrophy requires a caloric surplus, whereas burning body fat requires a caloric deficit. However with the right training program and nutrition plan, you can achieve muscle growth, while shredding down body fat.

Before we get into the specifics of the training program, there are a several key components to fat loss that you will need to implement, in order to reach your body aesthetic goals. If the goal is weight loss and reaching a certain body type, then making your training a priority and committing to the process is key.

Consistency is perhaps the most important factor if you want to drop body fat. Achieving weight loss, requires you to be in a caloric deficit. This simply means that you need to consume less calories than you burn throughout the day.

For example, if your total daily expenditure of calories is , including your workout, your daily caloric intake will need to be less around calories to achieve consistent weight loss. Now before you go starving yourself, a caloric deficit means calories below your total daily expenditure.

Anything more than that, will actually slow your metabolism, causing your body to hold onto body fat. So what does that mean?

It means that you NEED TO EAT. Training will increase your metabolic rate, thus helping you achieve weight loss. So how do you calculate your total daily caloric expenditure and basal metabolic rate? You can use a metabolic rate calculator, to find out how many calories you burn each day, so you can have a baseline in order to achieve your goals.

MEN : WOMEN : The next step is to include your daily activities based upon your lifestyle, multiplied by your resting metabolic rate. Use the table below. When it comes to the ideal body recomposition macronutrients everyone is going to require something a bit different.

The goal of body recomposition is shifting the way your body utilizes energy from food and stored sources such as body fat, so that you become more metabolically efficient. This means you want to maintain or build muscle mass while decreasing body fat simultaneously.

For most people this means being in a slight caloric deficit calories, while still incorporating quality carbohydrates, protein, and healthy fats. A typical macronutrient split would be In addition, your pattern of eating, is also crucial to promote body recompositon.

A typical pattern of eating would coincide with the following structure; breakfast, snack, lunch, snack, dinner, as well as a pre and post workout. Depending on when you work out during the day, your specific pattern of eating will need to be adjusted. This pattern encourages positive muscle growth giving your body the nutrients it needs, while also encouraging the body to utilize stored body fat as an energy source.

Why are the recommended calories from fat, so much lower than the calories needed from protein and carbs to support body recomposition? To promote muscle growth, your body needs more carbohydrates and protein than dietary sources of fat. Since fat is not specifically used to create muscle, having it in excess will incite the creation of more stored body, which works against your goal of reducing overall fat free mass.

Your training regimen is only one small piece to your cumulative success in losing body fat. Optimizing your nutrition from the beginning, will save you a ton of time and get you to your goals faster, as opposed to doing it on your own, and guessing.

Hire a certified nutrition coach from The Swole Kitchen. Supplements are meant to be supplemental; they are not meant to replace your nutrition and whole foods.

Part of the process in optimizing your performance, is bridging the gaps in your nutrition, and adding specific sports nutrition supplements to enhance performance outcomes. Supplements such as greens, whey protein isolate, complex carbohydrates, specific vitamins and nutrients, and key amino acids will help you lose weight on a consistent and sustainable basis.

This body recomposition training program utilizes functional bodybuilding movements on a traditional bodybuilding split, in addition to aerobic training components. Functional bodybuilding is very similar to traditional bodybuilding.

The only difference between the two is the training objective. Functional bodybuilding focuses on building strength, and improving mobility to achieve better athleticism, workout performance, and to maximize your function based around human movement in a practical application.

The main word in functional training, is function. Function, means purpose, therefore, functional training is training for a specific purpose. That purpose being to build more strength, balance, and stability recruited to perform common movement patterns while performing everyday activities.

Now, combine function with bodybuilding. Bodybuilding is linear and primarily focused on body aesthetic by maximizing hypertrophy. The purpose is focused on strength and definition, by optimizing body composition.

In other words, your intent is to look good. High Intensity Functional Bodybuilding combines three different training modalities: traditional bodybuilding, interval training, and functional fitness into one hybrid training protocol, created to maximize performance, functional movement, mobility, strength, and optimize composition.

HIFB is programmed to enhance all aspects of human performance, focused on strength, mobility, and aesthetics, through higher volume isolated, compound, and constantly varied movements, without the traditional Olympic lifts, found in similar training modalities such as High-Intensity Functional Training, aka CrossFit.

HIFB training incorporates compound movements; multi-jointed movements, which require more than one muscle group to be used throughout an exercise.

Compound movements such as squats, deadlifts, and push press can improve mobility, strength, and functionality. These types of exercises, mimic specific movement patterns used for everyday activities such as hip rotation, muscle stabilizers, flexor muscles, and ensure your joints are moving through a full range of motion.

How often do you pull down weight from above your head, behind your neck, similar to a military press? Probably never. How often do you lift something heavy off the floor?

With High-Intensity Functional Bodybuilding , you get the best of everything, and more bang for your buck, in one training protocol. Compound movements will also help you burn more body fat with more intensity, by utilizing multiple muscle groups and joints with one fluid movement.

When the training intent is to lose body fat and can muscle mass, then your program focus will be your intensity, tempo, and heart rate. Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days i.

back and biceps, chest and triceps, legs and shoulders. This program incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, not quite supersets but accelerated functional movements.

Prescribed reps will range between with second rest intervals, between each set. This program follows a 3-day training split, performed twice per week. Heart rate will be a crucial factor in this program and dictate the tempo of your workout.

You can utilize an apple watch, whoop, garmin, fitbit etc. Your heart rate needs to be between BPM at all times. This workout should not take you any longer than 45 minutes for the resistance training protocol.

Added aerobic and cardio components will add an extra minutes per workout consisting of steady state cardio, or sprints. This program follows a 3-day split, 6 days per week, with one rest day, and is to be followed for 12 weeks. This program follows a linear progression, meaning as time goes on, you will need to increase.

the load or weight, in order to build more muscle and cut body fat. Diet and exercise are unquestionably the foundation for building muscle mass, strength, and body optimization.

But, to truly maximize your results, you need to get enough macronutrients in your diet. Let's delve into the six biggest mistakes people make when attempting body recomposition :. One of the most common mistakes is trying to lose fat too quickly.

Rapid fat loss can make it near impossible to build muscle and may even lead to muscle loss. While it is possible to simultaneously build muscle and lose fat, it's important to avoid extreme calorie deficits typically used for pure "cutting" plans.

Being in a chronic caloric deficit every day of the week can lead to metabolic adaptations. This makes it harder to lose fat and build muscle. Instead, consider implementing a slightly larger deficit five days a week and transitioning to a slight surplus for two days.

This cycling approach can help prevent metabolic adaptations and provide a more balanced approach to body recomp. Low-carb diets can make body recomp more challenging. Even when consuming a caloric surplus, a low-carb diet hampers muscle growth.

Insufficient carbohydrate intake leads to decreased mTOR, IGF-1, and insulin levels while elevating cortisol. Combining a deficit with a very low-carb intake exacerbates these negative effects.

While maintaining a small caloric deficit is essential, it's crucial not to reduce all calories from carbohydrates. A common misconception is that increasing lifting volume leads to better muscle-building results and increased fat-burning.

However, excessive lifting volume can result in elevated cortisol levels. It negatively impacts muscle-building efforts and may contribute to metabolic adaptations. Additionally, excessive volume can lead to muscle damage that exceeds the body's repair capacity, resulting in muscle loss rather than gain.

More is not necessarily better in terms of lifting volume. Many guys mistakenly believe that taking days off from the gym means they're not making progress. However, rest days are vital for reducing cortisol and adrenaline levels. It also facilitates muscle glycogen replenishment and allocates energy toward muscle repair and growth.

Emotionally, it's tempting to push harder and train more frequently, but incorporating proper rest days allows the body to optimize the muscle-building process. Cardio often receives a negative reputation among weightlifters.

While excessive cardio or high-intensity interval training HIIT can raise cortisol levels and hinder muscle-building efforts, cardio can be a useful tool for body recomp when used appropriately. Cardio allows for increased caloric intake.

For example, performing calories worth of cardio four days a week can allow you to consume an additional calories on those days without compromising your progress. It's important not to go overboard with cardio but to utilize it wisely as a beneficial tool.

Achieving body recomposition goals requires more than just following a workout routine and nutrition plan. Your mindset and level of consistency play a crucial role in your success. A positive mindset and self-belief are essential for embarking on this journey.

Believe in your ability to achieve your goals and maintain a positive outlook throughout the process. Cultivating a positive mindset helps you stay motivated, overcome obstacles, and stay committed to your plan.

Celebrate small victories and focus on progress rather than perfection. Embarking on a health and fitness journey can present obstacles and periods of stagnation. However, overcoming these challenges is possible by implementing the following strategies. First, consistency is crucial. It is important to remain dedicated to your workout routine and nutrition plan.

Stay focused even when progress appears to be sluggish. By trusting the process and having faith in your efforts, you will eventually see results. Additionally, adjusting your approach can be beneficial when faced with a plateau.

This involves incorporating new exercises, modifying training variables volume, intensity, or frequency or reevaluating your calorie intake to challenge your body and break through stagnant phases. Lastly, seeking support and guidance from professionals can make a significant difference.

Consult with a coach, trainer, or nutritionist who can offer tailored advice and expertise. They will help you navigate challenges, overcome plateaus, and stay motivated throughout your journey.

Body recomposition is not a short-term endeavor. Focus on developing a balanced lifestyle that includes regular exercise, nutritious eating habits, and adequate rest and recovery. Avoid crash diets or extreme workout regimens that are not sustainable in the long run.

To ensure safety and maintain optimal health, it is recommended to adopt a balanced and gradual approach. By following these guides to body recomposition, you can promote sustainable progress and minimize the risks:.

Body recomposition is a goal many strive to achieve for better health, aesthetics, and fitness. To avoid the six common mistakes, awareness is crucial.

Maintaining a positive mindset, staying motivated, and having sustainable habits are key to achieving long-term results. If you're seeking guidance, Tailored Fit Alpha offers a personalized service to help you reach your body goals safely and effectively.

Remember, body recomposition takes time, commitment, and a holistic approach. Start your journey today and unlock your full potential. Results vary depending on individual factors. Noticeable changes can typically be observed within a few weeks to a couple of months.

While there is no one-size-fits-all diet, a well-balanced nutrition plan set at the right individual calories with adequate protein, carbohydrates, and healthy fats in the right daily amounts for your individual requirements is essential. If you need nutritional support consider applying to work with Ty via the Tailored Fit Alpha program.

A combination of resistance training and cardiovascular exercise is recommended to stimulate muscle growth and promote fat loss. Aim for at least workouts per week. This schedule allows sufficient time for rest and recovery between sessions.

Some guys may choose to incorporate pre-workouts, protein powder or other supplements to support them in their journey. But all nutritional requirements can be met through solely whole foods it desired.

Yes, it can be effective for guys with varying weight loss goals. Determinant and combined with the tenacity of ones will power, commitment, training and nutritional approach. Body recomposition can be pursued by guys of various fitness levels and body compositions.

However, it is always advisable to consult with a professional before starting any new fitness or nutrition program. Tailored Fit Alpha is a community! Fill out the form and sign up to our mailing list to keep a keen look out for your topic!

Home MEET YOUR COACH join OUR APPROACH ALPHA ADVANTAGE. Muscle Building. Fat Loss. Sport Performance Training. The Best Way to Lose Fat and Gain Muscle: Body Recomposition Explained. Static and dynamic content editing A rich text element can be used with static or dynamic content.

How to customize formatting for each rich text Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system. Consider the following guidelines: Caloric Intake: A smaller than normal calorie deficit is required compared to just traditional weight lose diet approaches.

A calorie deficit need sto be present to allow the body to tap into fat stores but small enough that it doesnt interfer withthe muscle building pathways triggered from your resistance training. Macronutrient Balance: Higher than normal protein is essential if you want to gain and repair your muscle while in a calorie deficet.

Include healthy fats for hormonal balance and complex carbohydrates for fueling workouts, supporting recovery, and helping keep muscle cells full and in an anabolic state.

Meal Timing: Distribute your meals throughout the day to support energy levels, muscle protein synthesis, and recovery. Consider pre and post-workout nutrition to optimize performance and muscle repair.

Hydration: Stay adequately hydrated to support overall health, digestion, and exercise performance. Water is essential for proper cellular function and nutrient absorption. Quality Food Choices: Prioritize whole, nutrient-dense foods. Lean proteins, vegetables, whole grains, and healthy fats are examples.

Minimize processed foods, sugary beverages, and alcohol consumption. Here are some strategies to help you maintain your motivation: Set Clear Goals: Define specific, measurable, and attainable goals that align with your aspirations.

Break them down into smaller milestones to track your progress and celebrate achievements along the way. Find Your Why : Identify the underlying reasons behind your desire for body recomposition.

Whether it's improving your health, boosting self-confidence, or enhancing athletic performance, connecting with your deeper motivations will help you stay committed.

Create a Supportive Environment: Surround yourself with like-minded people who support your goals. Join fitness communities, find a workout buddy, or seek the guidance of a personal coach or trainer, like myself. Having a support system can provide encouragement, accountability, and valuable insights.

T rack Your Progress: Regularly track and measure your progress to see how far you've come. Use tools such as progress photos, body measurements, and strength benchmarks to monitor improvements.

Here's what to know. Oftentimes, we focus on one specific fitness goal. It's either losing weight or gaining muscle. But it's possible to do both simultaneously with body recomposition. What makes this approach challenging is that it's different to simply wanting to lose weight.

It seems contradictory to reduce body fat and build muscle at the same time. That's because a caloric deficit aids in weight loss , while to build muscle , you have to eat more calories than you burn. It is possible to do both, but it requires dialing in your diet and training. Everyday activities can also contribute to movement and aid in calorie-burning.

Your body composition is the ratio of fat mass to lean mass in your body. Sometimes, body composition is used interchangeably with body fat percentage, but body fat percentage is just one part of your overall body composition. Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water -- in other words, everything that's not body fat.

Depending on what method you use to measure your body composition, you may see water as its own percentage. Body recomposition refers to the process of changing your ratio of fat mass to lean mass -- that is, losing body fat and gaining muscle mass.

The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of "bulking and cutting" in which you intentionally put on a lot of weight first muscle and fat and then go through an intense calorie deficit to lose the fat and reveal the muscle underneath.

When your goal is body recomposition, ditch the scale and use a tape measure for a better idea of your progress. Body recomposition isn't about weight loss; it's about fat loss. On a body recomposition plan, you may maintain your current weight or even gain weight -- remember hearing "muscle weighs more than fat"?

This is semi-true. Muscle is denser than fat. During body recomposition, what changes, instead of weight, is your physique. As you progress through body recomposition, you may notice changes in your body, such as an overall firmer look or that your clothes fit differently.

You may even gain weight, but have a smaller physique, at the end of your body recomposition program. For example, I weigh exactly the same now as I did before I started exercising and eating healthy.

I wear smaller clothes, however, and my body has more muscle tone than it did before. I also feel much stronger than before I began a strength training program a nonaesthetic benefit to body recomposition. So you can ditch the scale , because it doesn't differentiate between fat loss and muscle loss, and weight loss isn't the primary goal with body recomposition.

There's one caveat to consider, though: If you want to lose a large amount of body fat and don't intend to put on much muscle mass, you may lose weight in the long run. Because you're trying to do two things at once -- lose fat and gain muscle -- you can't treat a body recomposition plan like a fad diet.

Healthy weight loss and healthy muscle gain both take a long time on their own: Put them together and you're in it for the long haul.

The slow, steady process of body recomposition offers sustainable results, though, so you'll enjoy your new physique for as long as you maintain those habits. Body recomposition truly comes down to your specific health and fitness goals.

Unlike traditional methods of weight loss -- such as very low-calorie diets or periods of really intense cardio exercise -- there's no real protocol for body recomposition.

Fat loss ultimately comes down to your calorie maintenance. To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best technique for fat loss -- there's just no way around the science.

Losing fat in a safe, sustainable way also means having realistic goals and not depriving your body of the nutrients it needs -- disordered eating habits are never worth the risk. To build muscle, focus on two main factors: weight training and protein consumption. Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them.

Additionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth. While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training.

Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass a.

et al, Functional body composition: insights into the regulation of energy metabolism and some clinical applications, Aristizabal, J. et al, Effect of resistance training on rest metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map, Hruby, A. et al, The Epidemiology of Obesity: The Big Picture, Zeng, Q.

et al, Percent body fat is a better predictor of cardiovascular risk than body mass index, Solanki, J. et al, Body Composition in Type 2 Diabetes: Change in Quality and not Just Quantity that Matters, Bandera, E. et al, Obesity, Body Composition, and Breast Cancer: An Evolving Science, Barakat, C.

et al, Body Recomposition: Can Training Individuals Build Muscle and Lose Fat at the Same Time, aspx Accessed 19 January, Helms, E. et al, A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes, Tang, M.

et al, Regional, but not total, body composition changes in overweight and obese adults consuming a higher protein, energy-restricted diet are sex specific, Schoenfeld, B.

et al, How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution, Konopka, A. et al, Skeletal Muscle Hypertrophy after Aerobic Exercise Training, et al, Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis, Please note, comments need to be approved before they are published.

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Workouts Articles. What Is Body Recomposition? How to Do It Ready to give body recomposition a shot? Eat enough protein From here, focus on protein.

Prioritize strength training Cardiovascular exercise is helpful for weight loss and overall health, but strength training is necessary to alter body composition. Still do cardio If you do have stubborn fat to lose, cardiovascular exercise is still helpful for burning calories.

Body Recomposition Workout Routine To effectively lose fat and gain muscle at the same time, we recommend a combination of LISS cardio, HIIT cardio, and strength training.

Pick a form of cardio that you enjoy doing. Do that cardio for 30 to 60 minutes, building up your time as tolerated. Keep your heart rate in zone 2. If you have a heart rate monitor, you should sit between 60 to 70 percent of your max heart rate.

Switch up your choice of cardio however often you want. How to Perform HIIT HIIT involves any form of aerobic training that takes well to high speeds—sprints on a treadmill , elliptical , rowing machine , or cycle bike all do well here, or feel free to head outside for some hill sprints. Warm up with 5 to 10 minutes of moderate intensity cardio.

The goal is to wake up your neuromuscular system and increase your heart rate. Build up to your sprint speed for 10 seconds, then go all out as hard and as fast as you can for 20 seconds.

Fully recover for 90 seconds. Repeat steps 2 and 3 for 8 to 12 intervals.

Protein is essential for muscle growth and repair, while carbohydrates provide the necessary energy for workouts. Fats, on the other hand, are important for hormone production and overall health.

Balancing these macronutrients according to your goals and preferences is crucial for achieving optimal results. Hydration is often overlooked but is equally important for body recomposition. Staying adequately hydrated not only supports overall bodily functions but also helps optimize metabolic processes and aids in recovery.

Aim to drink around eight glasses of water per day and adjust accordingly based on activity levels and individual needs. While diet is a critical component, exercise is equally essential for body recomposition.

Incorporating both strength training and cardiovascular exercise into your routine will maximize the benefits. Strength training is indispensable for body recomposition as it promotes muscle growth and enhances metabolism. Focus on compound exercises, such as squats, deadlifts, and bench presses, which recruit multiple muscle groups simultaneously.

Aim for strength training sessions per week, allowing adequate rest between sessions for optimal recovery. In addition to strength training, incorporating cardiovascular exercise is crucial for burning calories and promoting fat loss.

Engage in activities such as running, cycling, or swimming to elevate your heart rate and stimulate fat-burning. Aim for at least minutes of moderate-intensity cardiovascular exercise per week for optimal results.

While exercise is essential, rest and recovery play an equally vital role in body recomposition. Giving your body time to recover is crucial for muscle repair and growth.

Quality sleep is essential for optimal body recomposition. During sleep, your body repairs and rebuilds muscle tissue. Aim for hours of uninterrupted sleep per night to support this process and maximize your results. Incorporating active recovery days is crucial for preventing overtraining and promoting overall well-being.

Engage in low-intensity activities such as yoga or walking on your rest days to enhance blood flow and aid in the recovery process.

As with any fitness journey, there are several misconceptions surrounding body recomposition. One common misconception is that you can spot-reduce fat in specific areas of your body. Unfortunately, this is not possible. Fat loss occurs in a generalized manner, and body recomposition focuses on overall reductions in body fat percentage.

Women do not possess the hormonal profile to develop large, bulky muscles without specific supplementation or training protocols. Body recomposition is a gradual process that requires dedication and consistency. Results may vary depending on individual factors such as genetics, body type, and adherence to the recommended strategies.

In conclusion, body recomposition is a transformative journey that can lead to significant improvements in your physique and overall well-being. By understanding the science behind body recomposition, implementing an appropriate diet and exercise routine, prioritizing rest and recovery, and dispelling common misconceptions, you can achieve your desired results.

Remember, consistency and perseverance are key to successfully navigate this comprehensive approach to body transformation. Watch the video to see how you can get in better shape using the 3 Metabolic Switches.

A Comprehensive Guide to Body Recomposition. Understanding Body Recomposition Body recomposition is a unique process that challenges the traditional notion of focusing solely on weight loss or muscle gain. The Science Behind Body Recomposition Body recomposition is based on the principle of energy balance, which involves the concept of calories in versus calories out.

Benefits of Body Recomposition There are numerous benefits associated with body recomposition that extend beyond aesthetic improvements. The Role of Diet in Body Recomposition The key to successful body recomposition lies in your dietary choices.

Macronutrients and Body Recomposition Macronutrients, namely protein, carbohydrates, and fats, play a fundamental role in body recomposition. Importance of Hydration Hydration is often overlooked but is equally important for body recomposition. Exercise for Body Recomposition While diet is a critical component, exercise is equally essential for body recomposition.

What's more, it's finally! becoming more common knowledge that the number you see on the scale isn't the only thing that matters when it comes to health.

Unfortunately, the scale cannot tell the difference. There's also the fact that focusing on body composition may potentially have greater health benefits than simply losing weight.

Of course, going through the recomp process to achieve a lower body fat percentage isn't an automatic guarantee you'll get a clean bill of health during your next checkup, but it certainly helps. Body composition is "so important that a recent study found a correlation between strength training twice a week and a reduction in cancer mortality," says Winzeler.

That being said, it does require a certain level of commitment, just as any diet or exercise change would. The level of commitment is up to you, though. Another advantage is that it works well regardless of how much fat you have to lose, a report in the Strength and Conditioning Journal shows.

But they should make sure adequate protein is consumed and that training intensity increases," suggests Winzeler. As for those with a significant amount of weight or fat to lose, body recomposition is still really important because weight loss means losing both fat and muscle.

As mentioned earlier, altering your body composition is often a long, slow process, which can be discouraging. But this method has its benefits. So what's the bottom line here? By celebrating small steps along the way and changing lifestyle habits instead of going on a crash diet, those committed to making body recomposition work are likely to be happy with their results.

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