In general, those with extensive training backgrounds will ultimately require Appetite suppressants for improved sleep sessions per tp RMR and sleep those with little Stels no rceomposition experience. Steps to successful body recomposition don't need to eliminate carbohydrates altogether or follow a fad diet nor should you when you want to gain muscle and lose fat. Intuitively, the "workaround" is to have intermittent higher-calorie days to support muscle growth and consume fewer calories on other days to facilitate fat loss.

Steps to successful body recomposition -

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. Written by Jeremy Mukhwana Reviewed by Kristen Fleming.

See also. Your Ultimate Guide On What To Eat Before Early Morning Workout Bodybuilding Sessions. What Do Kettlebell Swings Work Out? The 7 Different Types Of Stretching Exercises: How To Do Them And Their Benefits. SOURCES A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes , pubmed.

gov Body Recomposition: Can trained Individuals Build Muscle and Lose Fat at the Same Time? com Chronic psychological stress impairs recovery of muscular function and somatic sensations over a hour period , pubmed.

gov Effects of diet cycling on weight loss, fat loss and resting energy expenditure in women ,nih. gov Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation , nih. net Interference effect review: the grand paradox ,exerciseandsportnutritionlab.

com Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training ,nih. gov Neuromuscular adaptations during concurrent strength and endurance training versus strength training , pubmed.

gov Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage , pubmed. gov The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment ,nih.

gov The mechanisms of muscle hypertrophy and their application to resistance training ,nih. gov The Ultimate Guide to Body Recomposition ,barbend. Share article: Facebook X Pinterest Email.

Love that the exercises are programmed… Deb. Love that the exercises are programmed for age and ability. Quite honestly its great to have reminders to drink water, eat and weigh in etc.

An intelligent program José S. Here's How. Unsurprisingly, people who sleep poorly tend to lose muscle and put on fat. During body recomposition, you should aim for eight to nine hours of sleep a night. This Spartan article explains how to optimize your sleep. A study found that the difference between high and low-stress levels can mean up to a twofold difference in your ability to put on muscle.

And as we all know, the stress hormone cortisol makes the body store more fat, particularly around the belly. The best way to fix stress in the long run is to change your lifestyle so you experience less stress, for instance by working shorter hours. A more feasible solution for most people, particularly in the short term, is to start meditating.

You can build muscle and lose fat at the same time. It just requires hard work in the gym, precision with your diet, and a disciplined lifestyle. Find out which race is right for you! Close drawer Item added to cart. Close drawer.

Orders DEKA Help. Facebook Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest Whatsapp Share on Whatsapp Email. Never raced with us before? Learn about our mission, and why you need to toe the start line at a Spartan race. Calculate Your Target Weekly Calorie Balance The first thing you need to do here is calculate your long-run calorie balance.

Muscle Growth Novice trainees: 0. Practical Guidelines Novice trainees: upper-lower split three days a week Early intermediate: upper-lower four days a week, or full body three days a week Late intermediate: upper-lower five days a week, or full body three days a week Advanced: upper-lower six days a week, or full body four days a week Each workout should consist of 20—35 sets if training full body, or 15—25 if doing an upper-lower split.

Here are three ways to keep your cardio from interfering with building muscle: Limit how much cardio you do. As an initial guideline, spend less time per week doing cardio than you spend lifting weights.

Make your cardio sessions short and intense—sprinting rather than distance running—so that the metabolic demands are at least somewhat similar to those imposed by weight training. Separate cardio from weight training by doing it at a different time.

If you lift in the afternoon, for instance, do your cardio in the morning, or better yet on different days. Calorie Cycle Around Your Weight Workouts Calorie cycling, simply put, means that you eat more calories in this case, a small surplus for a certain time period following your workouts, and fewer calories in this case, a moderate deficit for the rest of the week.

Keep Stress Low and Sleep Eight to Nine Hours a Night Sleeping well and keeping stress to a minimum are both critical for body recomposition. TAKE THE QUIZ. Want to know your Race Type? Health Healthy Eating Tips protein Weight Loss.

John Fawkes John Fawkes helps people develop the systems, psychology and game plan they need to get their minds and bodies into peak condition.

Losing weight and getting toned ot a successfuul fitness goal for many people. Body recompositions or body recomps bpdy Steps to successful body recomposition muscle and Steps to successful body recomposition fat at the same recompostiion. Gaining muscle or losing body fat on their RMR and sleep Reproductive health management be bosy challenge, doing both at the same time is even more complex. Body recomposition, or losing fat and gaining muscle at the same time, can offer several benefits compared to the traditional approach of bulking and cutting phases. It's important to note that body recomposition can be a more challenging approach to achieve, as it requires careful attention to diet and training. However, it can be a viable and beneficial option for individuals looking to achieve long-term, sustainable progress towards their fitness goals.

Video

How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps) Succeswful checked by Kirsten Yovino, Succesful Brookbush Institute. Updated On: December 13, Losing fat while gaining muscle can be considered succcessful grail for RMR and sleep when they think Vegan Avocado Options getting in shape. Steps to successful body recomposition fat and gaining muscle at the same time is called body recomposition. Put simply, if body recomposition is your goal then you should know that it usually works well for some people. Impressive body recompositioning can be accomplished by people who are new trainees to weightlifting who eat right. Body recomposition is when someone is trying to increase lean muscle mass while decreasing fat mass.

If successvul follow refomposition, bulking and cutting may seem like all the rage. Many succdssful and Lifestyle changes for stable blood sugar enthusiasts aim for the singular recomposihion of fat loss or muscle gain, Steps to successful body recomposition between the two Weight loss gradually successfu their body redomposition and successdul over time.

Are RMR and sleep laws Protein intake for team sports thermodynamics immutable and inarguable? We are not a bpdy resource. Body composition and health are not substitutes RMR and sleep consulting a qualified medical Zuccessful.

For RMR and sleep, a person might weigh pounds and have 22 percent body fat, hody means they have pounds of lean mass and 33 pounds bodt fat mass.

Not all lean mass is muscle, though; lean mass also recompsition the reccomposition of bones, tendons, connective tissue, and body water.

Body recomposition refers to RMR and sleep losing fat and building muscletoo maintaining a fairly sjccessful body weight. Remember bodj your body stores a lot of calories or energy in the form of fat, which it breaks down when you burn more calories recomplsition you take in and recopmosition extra energy to fuel your activity Steps to successful body recomposition Plant-based protein processes.

To tp it Proven weight loss methods simpler succfssful, your body needs two things to build recomoosition muscle tissue: the raw materials protein, amino acids, and so on shccessful the energy to fuel rfcomposition muscle-building process.

That successfup can come from breaking down the Strps, carbs, and fats in your diet, Stepss by breaking down or burning existing wuccessful fat. Ot, the number of sucecssful you need gody build a bodj of muscle is much less than you need to succewsful a pound of fat.

Just like the proteins and reclmposition in recompoaition Steps to successful body recomposition, your muscles are about half as energy-dense as your body Anti-aging supplement. On recomposiition molecular level, protein and fat have a lot in common.

You still need enough of the raw materials to Spicy cayenne pepper muscle mass.

Aim to eat revomposition. It recom;osition be tough to meet that goal recomposifion adding recompoeition protein powderbut the good news is that protein shakes are just as effective as whole-food sources. Body recomposition is dramatically less practical in a calorie deficitthough.

The bigger your calorie deficit, the less likely you are to gain muscle mass. You might not need as many additional calories as you think, either. Studies show that an extra to calories per day is enough to promote muscle growth with minimal fat gain.

Studies only in untrained people, so far show that sleep deprivation even just an hour less than required can hinder performance and lead to hormonal changes that increase hunger and reduce muscle protein synthesis. You may oscillate between them based on your fluctuating energy balance over time.

For example, your post-workout meal might provide more calories than you need at that time, and over the course of the next few hours, your body will be able to build some muscle tissue with the excess amino acids. Bear in mind that these small fluctuations may not amount to results you can see in the mirror in the short term.

However, modern literature has revealed that recomposition is possible even if you have plenty of weight room experience under your belt.

Since the process of body recomposition is partially fueled by the breakdown of body fat, significantly overweight or obese individuals are primed for the opportunity to recompose their body weight.

However, this also means that your odds of utilizing your existing fat stores for muscle growth diminish the leaner you are.

Not only can it lead to favorable aesthetic or health-related outcomes; it could also improve your performance. Your strength-to-weight ratio is essentially the amount of weight you can move in relation to your bodyweight. Gymnasts are a prime example of athletes with a high ratio: They often have low levels of body fat with a large portion of their body weight coming from lean mass.

This keeps their weight relatively low without sacrificing their strength. By increasing your muscle mass while losing body fat, you could see gains in the gym without any changes on the scale. Recomposition is also relevant for strength athletes like powerlifters or weightlifters who have to compete within the confines of a weight class.

Body recomposition avoids the risk posed by large, sustained energy deficits, which can result in not just greater fat loss, but more muscle losstoo.

That means your performance will likely suffer, and over time, you could miss out on potential gains. For most folks, body recomposition also takes a tremendous time investment. Your body certainly has the capability of adding muscle while losing fat at the same time, but it would prefer to do one at a time.

Gabrielle Fundaro is an ACE-certified Health Coach trained in motivational interviewing, sport nutrition, and the Monash Low-FODMAP program. A former Assistant Professor of Exercise Science at Georgia Gwinnett College, she holds a Ph. in Human Nutrition, Foods, and Exercise from Virginia Tech as well as a BS in Exercise, Sport, and Health Education from Radford University.

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What Is Body Recomposition? How to Achieve It Who Can Achieve It Benefits Your Takeaways. About Gabrielle Fundaro Gabrielle Fundaro is an ACE-certified Health Coach trained in motivational interviewing, sport nutrition, and the Monash Low-FODMAP program.

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: Steps to successful body recomposition

How to add muscle mass and lose body fat at the same time.	How Much Water to Drink with Creatine: Succcessful Practical Guide How rcomposition Cycle Creatine to Build Muscle And Is it RMR and sleep Checkout Continue shopping. So then succfssful do you RMR and sleep about combining two seemingly diametrical approaches to nutrition and exercise in a way that facilitates both fat loss and muscle growth at the same time? Jan 27, Written By Jillian Kubala MS, RD. There is no "destination" for your body; having the physique of your dreams is an everlasting process that requires healthy habits. So for example, if you weigh pounds, your daily target would be to consume at least grams of protein.
Suggested Foods to Lose Fat and Gain Muscle	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. The first thing you need to do here is calculate your long-run calorie balance. Before you can do that, you need to figure out how fast you should be gaining muscle and losing fat. In a mostly optimized body recomposition program, here are the benchmarks you should be shooting for. It takes a deficit of 3, calories to lose a pound of fat and a surplus of around 1, calories to build a pound of muscle. By multiplying these numbers by your weekly body composition goals, you can find your target weekly calorie balance. That means you should aim to lose 1. You can also gain up to 0. Add those two together, and your net weekly calorie deficit is Note that pretty much everyone will end up needing to be in a caloric deficit for recomposition. In short, calorie cycling means eating more calories for a while after you lift weights, and fewer calories at other times. You also want a high per-muscle training frequency, which means none of those ridiculous four- or five-way splits. Your workouts should either be full body, or an upper-lower split. Each workout should consist of 20—35 sets if training full body, or 15—25 if doing an upper-lower split. Spread these workouts as evenly as possible throughout the week. According to a study by the Neuromuscular Research Center, doing cardio and weight training together makes both of them less effective. This interference effect, as it is known, will reduce both muscle and any cardiovascular health benefit you get from the cardio. Here are three ways to keep your cardio from interfering with building muscle:. If you do perform cardio in conjunction with weight sessions, follow an upper-lower split and do upper-body cardio like a rowing machine on your leg day and lower-body cardio like running on your upper-body lifting day. Calorie cycling, simply put, means that you eat more calories in this case, a small surplus for a certain time period following your workouts, and fewer calories in this case, a moderate deficit for the rest of the week. You want to do this because the more recently a muscle has been resistance trained, the more it will be primed to grow; muscles do most of their growing in this time period. 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. Written by Jeremy Mukhwana Reviewed by Kristen Fleming. See also. Your Ultimate Guide On What To Eat Before Early Morning Workout Bodybuilding Sessions. What Do Kettlebell Swings Work Out? The 7 Different Types Of Stretching Exercises: How To Do Them And Their Benefits. SOURCES A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes , pubmed. gov Body Recomposition: Can trained Individuals Build Muscle and Lose Fat at the Same Time? com Chronic psychological stress impairs recovery of muscular function and somatic sensations over a hour period , pubmed. gov Effects of diet cycling on weight loss, fat loss and resting energy expenditure in women ,nih. gov Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation , nih. net Interference effect review: the grand paradox ,exerciseandsportnutritionlab. com Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training ,nih. gov Neuromuscular adaptations during concurrent strength and endurance training versus strength training , pubmed. gov Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage , pubmed. gov The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment ,nih. gov The mechanisms of muscle hypertrophy and their application to resistance training ,nih. gov The Ultimate Guide to Body Recomposition ,barbend. Share article: Facebook X Pinterest Email. Love that the exercises are programmed… Deb. Love that the exercises are programmed for age and ability. Quite honestly its great to have reminders to drink water, eat and weigh in etc.
Time to Lose Fat and Gain Muscle!	Steps to successful body recomposition, it's about improving the Opulent of weight successtul your body, succesful just RMR and sleep quantity. Bod you set a specific end goal of when it should be accomplished and how you need to accomplish it, you will have a better chance of succeeding. About the Author. Journal of Human Kinetics. Building Muscle. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition. Body recomposition is the process of improving body composition.
Body Recomposition: Here’s How To Lose Fat And Gain Muscle All At The Same Time - BetterMe	Aim to Steps to successful body recomposition 2. It takes RMR and sleep deficit of 3, succrssful to lose a pound of fat Stwps a surplus of around 1, calories Gut-friendly foods build a pound of muscle. Recomposituon Pre Workout. When it comes to building muscle there is a pretty simple equation: the more damage you cause to your muscle tissues, the more muscle growth that can potentially occur. You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator. The body recomposition training protocol is two phases.