You can do much better. There are different types of hypertrophy training. You can train heavier, lighter, or both. You can use your body weight , dumbbells , barbells , or train at a fully equipped gym. What matters is that you challenge your muscles—all of your muscles.

You can maximize your results with 3—4 workouts per week , each lasting 45—90 minutes. For more, we have an article on hypertrophy training. If you already know how to lift weights, we have a full intermediate hypertrophy program here. Eating enough protein is important. For example, in a study by Longland and colleagues, both groups succeeded at losing weight and burning fat, but only those eating enough protein managed to build muscle study.

The high-protein group ate 1. It also helps to eat a good diet overall. Try to eat balanced meals that contain a source of protein, carbs, fat, and fibre. The classic example is chicken breast, whole-grain rice, and broccoli drizzled with olive oil.

Many traditional meals are perfect, though:. Our Bony to Beastly Program has a recipe book full of balanced meals. But most people already have an intuitive idea of what a balanced meal looks like. You can start with simple swaps. For example, in a study by Bjermo and colleagues , the participants were given foods rich in different types of fat.

Those who ate foods richer in processed saturated fat from butter gained visceral fat, whereas those who ate foods richer in polyunsaturated fat the type of fat found in nuts burned it.

Improving your bedtime routine is the best place to start. Better sleep will give you more energy to exercise, more motivation to lift weights, and more willpower to eat a better diet. It will also improve your hormone profile, causing body recomposition.

The other group followed the same workout program, but they were also given some tips about how to improve their sleep. The most important thing is to give yourself enough time in bed. Try to get at least 7 hours of sleep every night.

Some people benefit from 8 or even 9 hours. If your alarm clock wakes you up in the morning, go to bed a little earlier. Be serious with your bedtime. Try to go to bed at the same time every night give or take 30 minutes. We cover the rest of the sleep tips in our article about sleep. If you have trouble falling asleep or if you wake up during the night, that article should help.

When you start eating a better diet and doing more exercise, you might find that you slip into a calorie deficit and lose a bit of weight. Or you may find that lifting weights stimulates your appetite, bringing you into a small calorie surplus and causing a bit of weight gain.

I find body recomposition works best when you listen to your appetite. Focus on doing cardio, lifting weights, eating a nutritious diet, and getting enough sleep. Still, some people find it helps to count calories. That can certainly work.

The article includes a section on how to track calories for body recomposition. Keep track of your performance in the gym. In addition, a 0. When these two figures are added, the net weekly caloric deficit becomes 4, calories. Most people end up with a caloric deficit when they try to perform body recomposition.

Ending up with a calorie surplus is incredibly rare but can still happen. Check out the BetterMe app and set this plan in motion! According to this study, doing weight training and cardio exercises simultaneously may ultimately make both less effective. This phenomenon is known as the interference effect 8.

What this causes in your body is a drop in both muscle and the cardiovascular health effects that arise from cardio. However, limiting your cardio is not the same as eliminating cardio from your workout routines. You could incorporate the following guidelines into your cardio routines to stop them interfering with your muscle gain targets:.

However, if you have to perform cardio in conjunction with lifting weights, you should follow this protocol: start with an upper-lower split followed by upper-body cardio on your leg days, and follow this with lower-body cardio on your upper-body lifting days.

Calorie cycling simply means alternating between your consumption of more calories and fewer calories. Ideally, you should take a small caloric surplus for a while after your workouts. This is then followed by fewer calories a moderate deficit for the remainder of the week 4.

But why should you go through all that trouble? The logic is simple. Your muscles will grow better and more effectively during this period Try adopting the following guidelines depending on your training level:.

He also does full-body workouts three days a week and eats three meals a day. He trains shortly before dinner. Simply put, his refeeding window includes his dinner on the day he trains and his breakfast the following day. In other words, 6 out of 21 meals every week. Next, we assume that his daily maintenance calories average 2, calories or calories per meal.

However, this may not be the best approach. Instead, he should eat less than this amount for the 15 meals outside of the refeeding window. In this case, this is approximately calories.

The extra 1, calories should be added to the 6 meals that fall inside the post-workout window. The majority of them should go to the meals earlier in the window dinner. This becomes calories for dinner an extra calories and calories for breakfast an extra calories.

This still gives a total deficit of 4, calories. In our hypothetical case, the trainee consumes 12, calories weekly. This kind of calorie cycling is considered highly conservative.

Read more: 7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb. Ignoring these two aspects may lead to gaining both muscle and fat mass or losing both.

In this study, the impact of high and low stress levels on building muscles was examined. The results suggest that the difference could significantly impact your ability to recover after a workout, which is essential in the muscle-building process 3.

In addition, the stress hormone cortisol can lead to fat build-up around your belly. Adjusting your lifestyle is the best way to fix stress in the long term.

You should avoid stressful factors in every aspect of your life as often as you can. If you do, you should try to remain calm and composed and avoid overreacting. Activities such as meditating can help in the short and long term.

So, now you know how to do a body recomposition. The principles are the same — how you execute it is what matters. The question that remains is, how long does a body recomposition take before you see its results? Ideally, body recomposition should take weeks 2.

For some people, it may take 28 days, while it could take up to 8 months for others 2. This is all dependent on your starting point. For example, if you have a higher body fat percentage and lower levels of lean mass, the process could take some time.

The most important thing is to stick to the process and be resilient. Remember, sculpting your body is not meant to be a rushed endeavor. Take time to understand the basics, as this will ensure your safety throughout your journey.

In most cases, you may end up seeing the results in half a year 2. It is possible to achieve noticeable changes in body composition through proper diet and exercise in 3 months. However, the extent of these changes is dependent on a variety of factors such as starting body fat percentage, muscle mass, and consistency with a recomp diet and exercise plan.

Some individuals may experience faster changes, whereas it may take longer for others to achieve their desired body. Goals and realistic timelines are also discussed in our Workout Problems article. Body recomposition can be a healthy approach to changing your body composition as it focuses on building muscle and losing fat simultaneously.

This improves your physical appearance while also having numerous potential health benefits such as improved metabolism, reduced risk of chronic diseases, and increased overall strength and endurance 7. Unlike simple goals such as weight loss or muscle gain, body recomposition aims for a balance between the two.

If it is done in a healthy way, this approach can be more sustainable in the long term. It also promotes a healthier relationship with food and exercise.

Body recomposition is a realistic goal for those who are committed to consistently following a balanced diet and engaging in regular resistance training It requires patience, dedication, and a long-term mindset as significant changes may not happen overnight.

From a scientific perspective, body recomposition is possible as the body can build muscle and lose fat at the same time. The body uses stored fat as energy while building muscle through resistance training. This gradually leads to a reduction in overall body fat and an increase in lean muscle mass.

However, it may not be realistic for everyone to achieve a certain physique within a specific timeframe. In our guide, How to Lose Weight and Gain Muscle, we look at the details of body recomposition and offer practical tips and advice to help you achieve your goals. The amount of protein you need to achieve body recomposition is dependent on your individual goals and activity level.

Generally, it is recommended to consume 0. If your goal is to increase muscle mass, you may need to consume more protein around At the same time, if your focus is on losing fat while preserving muscle, consuming 0. Protein helps with muscle repair and growth, which makes it an essential macronutrient for body recomposition.

It also keeps you feeling full, which reduces the likelihood of overeating and consuming excess calories. That being said, protein alone cannot lead to body recomposition.

A balanced diet with adequate intake of all essential nutrients and a consistent resistance training routine is necessary for successful recomp. We have provided a detailed Body Recomposition Diet guide for those who are looking to achieve body recomposition.

It includes information on macro and micronutrient intake, sample meal plans, and tips for staying on track with your diet. When it comes to effectively losing weight, the two key factors are your muscles and fats.

You should adopt a more targeted approach. This is where body recomposition comes in. You want to build your muscles while burning fat to give you a healthier and better-sculpted physique.

These diet and exercise tips will help you achieve this safely and effectively. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.

Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Rehabilitation Therapy: A Comprehensive Guide to Seven Types and Their Benefits. Can Micro Workouts Build Muscle? How Mini Exercises Can Change Your Body.

Resistance Bands Full Body Workout: Discover A Stronger, Healthier You! Exercise Rehabilitation: What It Is and Why It Could Change Your Life. Therapeutic Exercise: Definition, Types, and How They Benefit Your Health.

We will process your personal data in accordance with our Privacy Policy.

catabolic differences in general, we highly recommend reading up on them, as they're essential for muscle building. Eat High Protein Diet: To have any chance at pulling off a successful body recomp you must consume enough protein to keep a positive MPS balance while in a caloric deficit.

As we covered before multiple studies have shown that with the right protein intake body recomp can be attained even by those who are trained. In normal circumstances, studies have shown adequate protein intake for muscle growth and maintenance to be around. But remember our goal here is body recomposition so protein intake should be higher, with some studies showing effective protein ranges from We recommend eating the protein sources found on our list of best food for muscles.

To get your protein level where it should be you might need to supplement your diet with protein powder. Protein powder is relatively inexpensive these days with plenty of options ranging from vegan-friendly options such as soy, pea, rice and hemp to traditional whey or casein protein with options such as concentrate, isolate or hydrolysate.

A good protein powder tastes great just with water, but you can also use it to make a smoothie, or elevate your morning cup of Joe by combining the two and making protein coffee. It's also important to consider nutrition timing for optimal body recomp results. Know how much protein to eat and when, along with when and what to eat before a workout and what to eat after a workout for best results.

Hypertrophy or muscle gain is usually achieved with a rep range of Try to hit each muscle group twice a week with a total of working sets per week. Regardless of what program you settle the key is to push yourself session after session week after week. Also, determine how long you should workout so you're not spending too little or too much time training.

Keep a Caloric Deficit: As covered before, if you want to gain muscle and lose weight at the same time you must be a slight caloric deficit. The degree to which you restrict calories should be based on your goals and current situation, use your judgement here.

If you keep a large caloric deficit, you will hinder your chances of gaining muscle. The best way to achieve this caloric deficit is by means of a slow cut. With a slow cut you will lose weight gradually.

This study suggests to aim for a maximum. This method of cutting slowly makes the body recomp manageable but also makes it easier for you to stay on track in the muscle gain department.

Get Quality Sleep: Sleep is essential to staying healthy as it allows our bodies to recover and recharge. This study measured fat loss between two groups of people; one group slept 5.

The group that slept 8. This study provides more ammunition to show the importance of sleep as it pertains to body composition. Researchers had two groups of participants that were both following a resistance training program but one group also received a sleep education program to improve sleep habits.

The results showed that the sleep educated group had a slight edge in both muscle gain 3. The bottom line is that the more sleep the better. You should aim for hours of quality sleep nightly.

While your goal is body recomp let cardio take the backseat for a little while. Instead of doing multiple HIIT workouts or long runs opt for min walks on a treadmill or better yet outside if possible. This study concluded that hypohydration body water deficit larger than normal daily changes significantly changed the endocrine and metabolic internal environments before and after resistance training.

A positive metabolic and hormonal response to resistance training is vital for body recomp to work. This water consumption will also help with satiate hunger after being on a caloric deficit.

Reduce Stress: Stress can slow down your body recomp. Stress will cause changes in hormone levels such as cortisol which can lead to insulin resistance. You can try meditation to help manage stress as this age-old practice works wonders for many people.

In the simplest terms for fat loss to happen you must use more calories than you consume. The old age saying of calories in less than calories out still holds true.

To lose fat you must be at a caloric deficit. Getting started in your fat loss goal you must establish a baseline of your TDEE total daily energy expenditure , you can find plenty of free calculators online to assist you with this.

Once you have this baseline you know how many calories you can consume per day to lose fat. If the goal is simply to lose weight or fat then a calorie is a calorie. Now because we are trying to lose fat as part of a body recomp we need to make smart decisions about how many calories we consume and what those calories consist of.

Generally, you should start with a caloric deficit of a day depending on your starting point and end goal. Most importantly you need to be aware that if calories drop too much then you might become catabolic where your body can start breaking down muscle and fat to fuel the body.

If this happens building muscle is out of the question. The answer to this can range but you will need at least 1 gram of protein per pound 2. Keep in mind these are rough guidelines that will differ dependent on the individual. Now you can see how difficult body recomposition can be for highly trained people.

Therefore, it takes a deficit of 3, calories to lose a pound of fat. Meanwhile, it takes around a surplus of 2, calories to build one pound of muscle. With these numbers you can find out your weekly body recomp goals in terms of your target calorie ratio.

He should try to lose 1. This would translate to a 6, caloric deficit. Because he is a novice when it comes to training he should aim for 1. This would be around 2, calorie surplus. Adding the caloric deficit to the surplus would give you 3, calories as a weekly net deficit.

In total, a daily calorie deficit should be around calories. The amount of weight you can lose weekly once again depends on your starting point. If you have a very high body fat percentage then you will be able to lose more fat per week.

Some weeks you might lose more fat than others. On the other side of the fat loss component of body recomp is gaining muscle.

To gain muscle two things must happen:. The underlying principle of getting bigger and stronger is the concept of progressive overload. Progressive overload simply means by adding more stress on your muscles over time you activate muscle growth.

When performing weight bearing exercises tension placed on the muscles causing the muscle fibers to break so that they can rebuild bigger and stronger. In order to continue to see gains in strength and size you have to keep pushing the envelop as the body quickly adapts to this stress.

To avoid stalling out on building muscle you need to either lift heavier weights over time or do more reps or both. There are numerous methods of avoiding these potential stall-out periods in your fitness journey.

At the end of the day, you must lift enough weight and often enough to stimulate muscle growth. It's also important to understand how long it takes for muscles to grow so you can monitor and track your progress.

The second aspect of gaining muscle comes from nutrition. The building block of muscles is protein. Muscle protein synthesis or MPS is the process where protein is produced to repair damaged muscle as the result of exercise.

On the flip side muscle protein breakdown or MPB is when protein is lost as a result from intense exercise. Therefore, the balance of MPS to MPB dictates if muscle tissue is lost or built. This is why diet is vitally important when trying to gain muscle.

You will need to keep a positive balance of MPS to MPB to build muscle. There are a few ways to boost MPS including ingesting protein after exercise as the amino acids in the protein will be directed to your muscles to replace any that was lost during exertion.

Timing a protein shake for post-workout, as a snack to keep protein levels high throughout the day, and before bed will help your body build more muscle mass.

MPS can be impacted by your training regimen, nutrition, sleep and hormones. The best method of enhancing MPS is through strength training and progressive overload as described above.

Apart from your first year of strength training, gaining muscle is a long arduous process. If your first year of training you could potentially put on pounds of muscle without gaining any fat or in some cases while losing fat. Related: How To Gain Muscle Without Fail. For your body recomp to actually work, slow and steady will usually produce the best results.

Forget about going on a crash diet of any sort. We are looking for sustainable nutrition plans to ensure we meet our goals. The exact breakdown of the macros is most important when considering protein intake and total calories.

Always strive for consuming whole foods. Use your common sense here. We wanted to give you an idea of the types of foods you should strive to consume during your body recomp with a training plan to match.

To lose fat you will have to restrict calories and eat a high protein diet. You have to make the smart choices on how you want to fill out your caloric needs. With each meal try to get at least grams of protein and at least one serving of fibrous greens.

Meal planning can be an important component of body recomposition because it will help take the guess work out of what and when to eat.

We wanted to give you an example of what some meals could look like. You will have to tailor your meal planning to your specific circumstances. The integral points are that you need to consume enough protein to build muscle and keep your calories at a slight deficit.

Follow these rough guidelines for your body recomp diet. Add more calories and carbs on your workout days with the majority of the intake coming pre and post exercise. The other half of a successful body recomp is a thorough workout plan.

The following workout plan is geared towards a beginner who has started lifting and has the basic techniques down of most lifts and has time to workout days a week. With this body recomp workout plan the goal is hypertrophy.

With this body recomposition 12 week workout plan you will hit the gym 3 days a week. If you eat right and train hard, this 12 week beginner body recomp workout plan can have you lose between lbs of fat while gaining lbs of muscle.

We generally recommend that intermediate to advanced lifters stick with the easier to manage methods of lean bulking and cutting rather than body recomp. Interested in the best diets to support your body recomp goals? Check out the 4 Best Diets To Lose Fat And Build Muscle At The Same Time!

February 13, Read More. February 12, At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise.

Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life.

Sign up to stay up-to-date! Powered by Shopify. Want the perfect workout program? Take Quiz. Best Whey Isolate Best Casein Best Lactose-Free Protein Best Low Carb Protein Best Tasting Protein Best Unflavored Protein.

Strongest Pre-Workout Best Stim-Free Pre-Workout Best With Creatine Best for Weight Loss Best Pump Pre-Workout Best Tasting All Natural. Best All-In-One Gyms Best Smith Machines Best Cable Machines Best Power Racks Best Folding Squat Racks Best Barbells Best Bumper Plates Best Dumbbell Sets Best Weight Benches.

Best Rowing Machines Best Elliptical Machines Best Stair Steppers Best Manual Treadmills Best Folding Treadmills Best Air Bikes Best Recumbent Bikes. Written by Kiel DiGiovanni Co-founder Fact checked by Kirsten Yovino, CPT Brookbush Institute FACT CHECKED.

Kiel DiGiovanni Author. Also in Blog. About Us At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Recent Articles. Fat Loss Workout Plan For Women 4 Weeks, 8 Weeks, and Beyond January 09, Aaron Donald's Workout: The All-Star Defensive Tackle's Routine January 04, Must Reads.

The Ultimate "Bro Split" Workout Plan Backed By Science August 05, The Ultimate Push Pull Legs PPL Workout Split Routine August 03, Categories Equipment News Nutrition Reviews Science Training.

EXERCISES Best Quad Exercises Best Hamstring Exercises Best Glute Exercises Best Calf Exercises Best Upper Chest Exercises Best Lower Chest Exercises Best Front Delt Exercises Best Side Delt Exercises Best Rear Delt Exercises Best Triceps Exercises Best Biceps Exercises Best Forearm Exercises Best Lat Exercises Best Trap Exercises Best Upper Back Exercises Best Mid Back Exercises Best Lower Back Exercises Best Ab Exercises Best Oblique Exercises.

DUMBBELLS Dumbbell Chest Exercises Dumbbell Shoulder Exercises Dumbbell Arm Exercises Dumbbell Biceps Exercises Dumbbell Triceps Exercises Dumbbell Forearm Exercises Dumbbell Leg Exercises Dumbbell Quad Exercises Dumbbell Hamstring Exercises Dumbbell Glute Exercises Dumbbell Calf Exercises Dumbbell Back Exercises Dumbbell Lat Exercises Dumbbell Trap Exercises Best Weight Benches for Home Gyms Best Dumbbell Racks Best Dumbbell Sets Best Adjustable Dumbbells.

SMITH MACHINE Smith Machine Squats Smith Machine Deadlifts Smith Machine Bench Press Smith Machine Leg Workout Best Smith Machine Exercises Best Smith Machines for Home Gyms.

STRETCHES Chest Stretches Shoulder Stretches Triceps Stretches Biceps Stretches Lat Stretches T-Spine Stretches Quad Stretches Hamstring Stretches Glute Stretches TFL Stretches Piriformis Stretches Ab Stretches Psoas Stretches Levator Scapulae Neck Stretches Best Warm Up Stretches Best Cool Down Stretches.

Albania ALL L. Algeria DZD د. Armenia AMD դր. Aruba AWG ƒ. Ascension Island SHP £. Bangladesh BDT ৳. Benin XOF Fr.

Top 4 Nutritional Questions, Answered. Being in the fitness industry I get a TON of questions about just about everything,…. Drink More Water. Second podcast. The Hypertrophy Guide. The Truth About Calorie Calculators. The truth about calculating calories is frustrating, sadly.

But as sad as it may be,…. Nobody is Self-Made. Cardio… Man, it sucks. None of us like it, yet all of…. Navigating Through The Holidays Realistic Holiday Health Outcomes. Cardio 8 Proven Methods To Upgrade Your Conditioning.

Cardio is something that most of us avoid, some of us hate, and very few…. Every detail matters. Louis, while…. HIIT vs. LISS: What Cardio Strategy Burns More Fat? LISS: Which Works Best and When To Use Them Introduction A common question…. Fat Loss. EPISODE 8: Trust The Process.

Week 7 is complete, week 8 is here and my physique show feels like it…. Are you eating enough? This is a question that I personally have had to ask many clients, even myself….

How Hormones Influence Fat Loss and Muscle Growth. Client Case Study: 8 Months To Get Shredded. Eliminating Your Cravings, For Good 5 Simple Strategies. When fat loss is the goal, cravings can be your worst nightmare… and even when….

Being Real About CrossFit — The Good and The Bad. And when I say CrossFit,…. How To Properly Warm Up, For Strength Training. Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating….

Top 10 Principles For Results Based Nutrition [Printable Infographic]. Discovering True Human Optimization [Harsh Reality]. The Ultimate Protein Guide. For as long as man has been around people have always said how important sleep…. The Repeated Bout Effect Is Muscle Damage A Good Thing…?

What is the repeated bout effect? The repeated bout effect RBE occurs when a single…. Lower Body Training Session Vlog Working Around Low-Back Issues. Percentage Based Training PBT. This is not a guide for how to quickly lose 10 pounds of fat, so…. Podcast Interview on "Hefty To Handsome" — A Nutrition Plan For Real People with Cody Boom Boom McBroom.

Podcast Interview with Gene Fox of Hefty To…. I put this as number one because it is obvious but not done…. How Much Protein Can You Absorb In One Meal? Rules Of Flexible Dieting: While Traveling.

So here it is, one of the biggest struggles for anyone attempting to lose weight,…. Time to Take Action! These past few weekends I have had the opportunity to learn and hang with some….

Top 3 Micronutrients You Are Missing, Yet Desperately Need. The Simplicity Of Success. The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress. When it comes to increasing muscle mass and getting stronger, there are a number of….

Train Like an Athlete. For many reasons, everybody should aim to train like an athlete. First of all would…. As a fitness and health professional, it is a crucial must to know everything there…. Get Shredded for Summer! What is the best fat loss diet plan? I always get that question and….

Today I read a story, the kind of story that makes you stop, shut…. Is Flexible Dieting Good For Weight Loss? IIFYM vs.

Meal Plans. Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…. Pre Intra Post — Mastering Your Workout Nutrition. High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…. Testosterone is perhaps the most well known and most sought after hormone in the male….

Does Training To Failure Maximize Strength and Hypertrophy? Overtraining or Under-Recovering? Killing Yourself in The Gym is Killing Your Progress and Hormones. Downhill Metabolisms [What Actually Happens When We Diet]. Habits and Addictions Are The Same This is crazy, but did you know that less….

This is a training principle that I teach many of my clients,…. A Day in The Not So Average Life — VLOG Ep. For a chance to start your 30 day transformation, visit the links below! The 30…. The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ].

Body Fat Overshooting Post Diet Consequences. We live in what feels like the peak of a fad diet culture, where media…. But what if you gain the weight back…?

This is a VERY common question we…. Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]. Your Time is Worth More Than Money. Diet Breaks: Defined and Applied. Today we are going to talk about how you can maximize the effectiveness of your….

Should YOU Take a Cheat Meal?! It went…. Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…. Do Macro-Based Diets Actually Work? Macro based diets are pretty common inside of the nutrition world right now have been…. The New Year is upon us, which means its resolutions time.

Nutrition For Endurance Athletes An Evidence Based Approach. In a lot of sports,…. Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…. Top 7 Nutrition Mistakes CrossFit Athletes Make.

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…. EPISODE 9: Associate Pain vs Pleasure to Commit to Success.

Week 9 people! In other…. Be You, Everyone Else Is Taken. Concurrent Training: A Practical Guide, Backed By Science. THIS IS NOT CLICKBATE!

These are REAL foods that men THRIVE off of. I had…. Today, you will learn 5 ways you can burn more fat on a daily basis……. I just started my diet a couple days ago, to…. Metabolic Adaptation and Concurrent Training [October Research Round Up]. How To Naturally Boost Your Testosterone Levels.

Is It Healthy To Be A Vegetarian? Putting Ethics Aside. What is the healthiest way to eat? What is the best way to eat to….

Does Cortisol Affect Fat Loss? How To Create The Best Training Atmosphere. When it comes to training there are so many aspects to think about, especially if…. Your Bikini Competition Crash Course What-To-Know Before Competing. Just Show Up. Recovery Discover What Actually Determines Your Results. The 1RM One Rep Max Calculator An Introduction To The 1RM Calculator One Rep Max ….

Cultivate Your Power Tribe. Top Strategies For Mastering Your Meal Prep. My Diet Story. The Good, The Bad, The Ugly…. I know…. This could be…. Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype? The Intention-Behavior Gap. Redirect Your Impatience.

My daughter is about to turn 4 next month and she has…. Dad Bod Epidemic 10 Steps To Avoiding The Dad Bod. Within a week, I will be having my baby.

You should love how you look! I saw a picture that was taken of me…. Designing The Perfect Workout Finisher. First — what exactly IS a finisher?

Harnessing the Power of Antioxidants: Your Complete Guide. EPISODE 4: Create Habits, Achieve Results. Week 4 has begun! That means I got through the first quarter of the game,….

The majority of the people I work with, including myself, want to lose body fat…. The Ultimate Fat Burning Supplement Stack Backed By Science. The Ultimate Guide to Fitness and Nutrition Coaching. Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should….

The Complete Guide To Using Cluster Sets What? Cluster Sets are a training method that has been around for a VERY long period…. Cortisol — The Double Edged Sword of Fat Loss and Muscle Growth. Cortisol… one of the most feared hormones, also one of the most misunderstood.

The Definitive Guide To Creatine Monohydrate. CLAIMING MY POWER. How Much Protein Is Too Much? Successful Intuitive Eating 9 Step System. What to eat, how much to eat, timing what you eat, and then actually seeing…. The Final 10lbs…. Precision comes into…. Client Case Study: Successful Reverse Diet 15 Month Process.

Clean Eating VS. Tracking Macros. The 8 Biggest Diet Mistakes. What else goes into weight loss besides eating well and exercising? In reality, there are…. Fish Oil Supplementation Fish oil supplements are widely used for their health and wellness benefits.

Fish oil is…. Yesterday, one of my employees texted me asking if we had…. The Truth About Gluten. The biggest question on gluten… Should we avoid it? Or is the media hype on…. The Gardener. What does a gardener and a champion have in common? A Prolific Sense…. Everything You Need To Know About Carb-Cycling.

How To Use A TDEE and BMR Calculator To Lose Weight. How To Use TDEE and BMR Calculator To Lose Weight BMR Basal Metabolic Rate and…. A Strong Case For Tracking Macros. The 5 Metrics You MUST Be Measuring. Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

The Definitive Guide To Thyroid Health. Never Give Up. Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…. The Greats and YOU… Are the same. Fit over One thing I always hear in the gym that irritates the hell out of me….

Cardio vs. Which is better for fat loss or improved body composition? As with…. The "All or Nothing" Mentality, That Kills Long-Term Progress. Yoga For Meatheads Should Weightlifters Do Yoga? Many guys and even gals who are into strength training switch off when they hear….

Your Gut The 2nd Brain Determines Body Fat, Health, Disease and More…. on DrJohnRusin. How To Turn A Bad Day Around I had a pretty shitty day today. How Your Intensity Determines Your Results. The TRUTH About Meal Timing. I get so many…. So we talked about sleep and why it directly links to your results in the….

What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…. Maya Angelou has a famous quote,…. How Low Can You Take Your Calories?

People want to lose weight as fast as possible, but at some point it becomes…. Intermittent Fasting. Fitness Gimmicks VS.

Contagious Inspiration. Have you ever been inspired by someone? I mean like, truly moved and motivated to…. Why you hate Monday. Hating Monday is a sign that you have a lack of…. Getting Your Period Back. How and Why To Use Diet Breaks [Research Review: The ICECAP Trial].

Progress is made at the speed of trust. This one BLEW OUR MINDS this week…. Cracking The "Carbohydrate Code". I get a ton of nutrition questions on a daily basis, but the topic that….

But Where Do I Start…? Most people…. What Do YOU Stand For? What do you stand for? Does Periodization Matter For Hypertrophy Training? Why You Are Fat, Lazy and Tired All The Time.

The Complete Guide To Dietary Fats. Dietary fats are essential to give your body energy and to support cell growth, they…. When it comes to creating the lean body we all want, the ultimate goal is….

Power List. One of the most SIMPLE things you can do to get more shit…. How Sore Should You Be After A Workout? Many people question whether or not getting sore after a workout training session is a…. How To Track Macros When Eating At Restaurants.

How To Track Macros When Eating At Restaurants Table of Contents How To Track…. Growth must be forced. This is going to be short, to the point, and powerful…. MJ, Kobe, Tom Brady… You.

How To Get 6-Pack Abs 3-Step Guide To A Shredded Core. How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1…. The Ultimate Kettlebell Workout Guide. CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]. The 5 Most Common Things Keeping You Fat. Self-Made is Made Up.

someone who loves rap music ,…. The 1 Thing Holding Us Back. Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…. Reverse Dieting [Your Guide and Explanation To All Things Reverse Dieting].

Reverse Dieting is a subject that gets talked about A LOT… and for good reason…. Emotional Intelligence, Positivity, Being Present… Happiness. Just being honest. Well, let me give…. Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Something I hear quite often, people are asking to get on the….

What Becoming an IFBB Bikini Pro Taught Me. Dieting down to get stage lean might be one of the most strict diets on…. Have you quit yet? The second day of the most eye opening week of my life has arrived and…. Fasting before cardio will burn more body fat.

Plain and simple, this is just…. Do you Eat TOO Much Protein? or Not Enough? Intermittent Fasting and Time Restricted Feeding [Magic or Myth? High Carb vs. Low Carb… Which one is better? Better Gut, Better Abs. Or Vital For Health? Organic food…. Is it worth the extra money? Will you get sick and diet if….

The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle. Sometimes the most important thing in life is to simply just be a good person…….

What Motivates You? Realize this, and you will…. Periodizing Your Nutrition The Key To Results That Last. Win The Rest of , By Doing This. I think most people fail to reach…. Why YOU Are Not Getting Results. I think everyone, at least once within his or her training history, has been stuck….

Two-A-Day Training: Is More Better? Or Destructive? Training twice per day, also known as two-a-days, stems from the idea that more is…. How Your Testosterone Levels Impact Muscle Growth. Being awesome is to say the least, well its awesome.

So in my opinion everyone…. If you ask any person who is over the age…. College is full of beer, parties and cheap microwave dinners and although that may sound…. THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven? Sugar has been scaring us for decades, from the claims of it impacting and being….

Keto: The Best or The Worst Diet For Fat Loss? Ready, Aim, FIRE. There is…. The Ultimate Guide To Cardio For Fat Loss. Cardio For Fat Loss This article is more than likely the most in-depth AND practically…. What could be a better snack then something high in protein, low in calories, easy….

The "Body Fat Set Point"…. Myth or Truth? The body fat set point… Myth or Truth? Such a great topic, also a really controversial…. How To Make Your Own Pre-Workout Science-Based Formula. Pre-workouts are a dime a dozen. When I decided to write this article, my first thought was actually just being surprised….

What To Do After The CrossFit Open. How To Create The Most Effective Full Body Training Program. For a printable version,that you can use at home or on the go to stay…. The Funeral Question. Plain and simple, this…. Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers….

How to Create A Fat Loss Meal Plan. First we need to define and differentiate the different kinds of diets you can follow…. TRY HARDER. Try harder. And I should just end it here.

Because honestly… why…. Getting Through The Holidays [Without Ruining Your Progress]. The holidays are a time for friends, family, and yes, lots of good food! How To Change Your Behaviors and Lose More Weight. We appear to be going about health and weight loss all wrong.

As nutrition coaches,…. Take Advantage of Our Personal Trainer App with These 13 Tips. NOT a cheat day! Steps to Success. What is the easiest diet to stay on?

Over million google searches tells us that this is one of the most commonly asked…. I got some unfortunate news for you today…. The Elimination Diet. Are Body Fat Machines Accurate? Might seem weird that the first tip for not ruining…. Overfeeding and Weight Gain What Science Says About Our Metabolic Processes.

The fear of gaining weight is real. People who have lost a large amount of…. A Crash Course On Your Hormones What You Need To Know. Top 3 Most Under-Rated Supplements. Whenever I get questions about supplements it always makes me laugh because it leads to….

Does Caffeine HELP or STOP Fat Loss? Caffeine can help you burn fat… But wait it can mess with your adrenal glands……. Are You Progressing?

Better sleep will give you more energy to exercise, more motivation to lift weights, and more willpower to eat a better diet. It will also improve your hormone profile, causing body recomposition. The other group followed the same workout program, but they were also given some tips about how to improve their sleep.

The most important thing is to give yourself enough time in bed. Try to get at least 7 hours of sleep every night. Some people benefit from 8 or even 9 hours. If your alarm clock wakes you up in the morning, go to bed a little earlier.

Be serious with your bedtime. Try to go to bed at the same time every night give or take 30 minutes. We cover the rest of the sleep tips in our article about sleep. If you have trouble falling asleep or if you wake up during the night, that article should help.

When you start eating a better diet and doing more exercise, you might find that you slip into a calorie deficit and lose a bit of weight. Or you may find that lifting weights stimulates your appetite, bringing you into a small calorie surplus and causing a bit of weight gain.

I find body recomposition works best when you listen to your appetite. Focus on doing cardio, lifting weights, eating a nutritious diet, and getting enough sleep.

Still, some people find it helps to count calories. That can certainly work. The article includes a section on how to track calories for body recomposition.

Keep track of your performance in the gym. Keep going. If you hit a plateau, you can do more exercise, follow a better workout routine, or eat a better diet.

At a certain point, your body will hesitate to burn your dwindling fat stores to feed your already strong muscles. You can cut slowly to keep all the muscle you fought so hard to build. You can bulk leanly so as not to regain all the fat you lost.

If you combine them all together, the results can be dramatic:. If you want more muscle-building and fitness information, we have a free newsletter. If you want a full exercise, diet, and lifestyle program to help you recomp, check out our Bony to Beastly Program.

Again, calories are the primary regulators of body weight. If there's anything we can gather from clinical studies, it's that most active gym-goers fare best on a balanced diet with a generous amount of protein 8. You don't need to eliminate carbohydrates altogether or follow a fad diet nor should you when you want to gain muscle and lose fat.

Carbohydrates are protein-sparing molecules, and they augment the muscle-building effects of a protein-rich diet 9. Having some carbs in your diet will only benefit the body recomposition process. Carbohydrates and protein contain four calories per gram; fat contains nine calories per gram.

Note that ranges are provided to give you some flexibility. Now, what about intermittent carb refeed days?

On these days, you'll want to increase your carbohydrate and total calorie intake to keep your metabolism happy and encourage muscle growth.

Using the above 2,calorie intake as an example, you might bump your calorie intake up to 2, calories on carbohydrate refeed days as this should put you in a modest energy surplus. You will have two non-consecutive days every week where you follow the carb-refeed macro and calorie goals.

The remaining five days of the week will be your baseline "fat-loss" macro and calorie goals. It's best to have your carb refeed days on the same days as your two toughest workouts of the week e. leg day and back day.

This will ensure you capitalize on the anabolic effects of intense resistance training. Ultimately, you know your schedule better than anyone. The way you distribute your macros out over the course of a day or how often you eat is not as critical as bodybuilding dogma may have you believe.

Since your calories are somewhat lower on "baseline" days, more meals may benefit you if hunger pangs arise. In any case, try and consume at least three meals spread throughout the day, preferably eating more carbs in your pre-workout and post-workout meals. Your protein and fat intake should be relatively constant at each meal.

But again, don't stress too much about micro-managing your macro ratios at every meal; it's just not necessary unless you're in the final weeks leading up to a bodybuilding show. Extreme diets and overly restrictive protocols are not prudent for body recomposition.

When your goal is to lose fat and gain muscle, you want it to be sustainable. Consider how many times you've seen someone "achieve" their weight-loss goal , then slowly regain all the weight in the ensuing months.

There is no "destination" for your body; having the physique of your dreams is an everlasting process that requires healthy habits. Getting in shape is great, but only if you stay in shape. On that note, here are some general diet tips to follow for body recomposition:.

It doesn't make much difference what foods you eat as long as you meet your nutrient and calorie goals. Nevertheless, you should emphasize whole nutrient-dense foods over highly processed "empty-calorie" foods. Forty grams of carbohydrates and 15 grams of fat from a candy bar is nowhere near as satiating as the same amount of carbs and fat from a sweet potato and a handful of almonds.

Below, you'll find a comprehensive list of wholesome foods and their portion sizes. This will make it easier to keep track of your macros and calorie intake. Since you will be lifting weights and doing cardiovascular exercise on this body recomposition program, taking a pre-workout before hitting the gym can pay dividends towards your fitness goals.

Transparent Labs LEAN Pre-workout packs effective doses of key thermogenic energy-enhancing ingredients, nitric oxide boosters, and strength augmenters to keep you performing at a high-level day in and day out.

The body recomposition training protocol is two phases. You will lift weights five times per week with an extra day for core and calves. The weekly workout routine is split as follows:. LISS: Stands for "low-intensity steady-state" cardio, such as brisk walking on an incline treadmill or climbing on the Stairmaster at a modest pace.

HIIT: Stands for "high-intensity interval training" cardio. Preferably, do this on an upright bike, air bike, elliptical, rowing machine, or hill for running uphill sprints.

A HIIT session shouldn't take much more than 25 minutes if done correctly and hard enough. For example, here's how you can do HIIT on an upright exercise bike:.

The extra calories provide the body with the necessary nutrients to promote new muscle tissue growth. This leads to an anabolic state , the complete opposite of catabolism, where you get enough energy to support body processes and grow muscle. However, solving this dilemma is possible with body recomposition , which combines low calories, high protein intake, and a rigorous strength training program.

Body recomposition is a process when you lose fat and gain muscle simultaneously. Many beginners enjoy body recomposition and those who are back from a long hiatus get to enjoy body recomposition for up to 12 weeks. However, the more advanced you become, the harder it is to maintain this effect.

In general, there are four types of people who can most benefit from recomposition. The population that will have the hardest time achieving body recomposition is advanced athletes.

This is usually because these people have already optimized their muscle-to-fat ratio, nutrition, and supplement intake. If you have little to no fitness experience, then your body is in the perfect position for body recomposition.

You will see the greatest gains in the shortest amount of time because you are literally starting with a clean slate. Extra weight means huge energy reserves stored in the body. With the right consistent training program and a calorie deficit, the excess fat stores will fuel both fat loss and lean muscle development.

This means that you have a great possibility to benefit from recomposition again. Thanks to muscle memory, you will be able to regain your previous athletic form much faster. Have you ever tried failure sets? Have you kept a strict record of each workout, aiming each week to improve?

Do you typically call it quits when you know you have plenty of fuel in the tank? If so, then you are probably near the beginner level, meaning that there is plenty of room for improvement in the form of body recomposition.

Despite the fact we are here to lose weight and gain muscle at the same time, one of the processes will always prevail. So, before you start working on your body recomposition, you should choose whether your priority is losing weight or gaining muscle.

Choosing this approach means you will need to focus on recalculating your macronutrients to focus primarily on protein. Cut too much too soon and your body will hold on to the stored fat. Although the main goal is to find a balance between fat loss and muscle gain, it is best if you focus on creating a calorie deficit regardless of what your overall goal is.

However, as we mentioned, if your focus is muscle gains, it must be a really slight deficit or calorie maintenance. Cutting your calorie intake too much will damage the muscle-building process.

Protein is one of the essential macronutrients when your goal is to grow muscle, but it also supports fat loss. Depending on your level of physical activity and total daily caloric intake, the following daily intake of protein is recommended: [2]. For example, if you weigh 81 kilograms pounds and you exercise three days per week moderate level , you should consume around grams of protein per day.

We would highly recommend a high-quality protein supplement around the time of your workouts. This will promote protein synthesis and muscle repair. However, these numbers are not the same for each individual.