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. muscle mass than being in a calorie deficit without changing your protein intake.

In people who have already been following a strength training program, increasing protein intake and following a heavy weight-lifting routine leads to improvements in body composition.

Bodybuilders are known for their ability to achieve incredibly lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition. It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle.

It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day. The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise.

You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator.

This one from Mayo Clinic uses the Mifflin-St. Jeor equation , which pros consider the gold standard. On days that you do cardio exercise, you should consume enough calories to meet your maintenance number.

Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel. We want the muscle! Cardio and strength training are both great forms of exercise -- but which one should you do first?

On days that you do a strength training workout for 30 minutes or more, eat more calories than your maintenance number with a focus on protein. This number is called your "rest day calories.

Think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. Your body essentially has three basic choices: immediately burn the calories for fuel, use them to repair and build muscle tissue or store them as fat.

If you're looking for a body transformation, you don't want to store calories as fat. But you do want your body to use new calories to repair the muscles you broke down during weight-lifting workouts. So, you'll eat more calories and protein on weight-training days so your body uses those calories and nutrients to fuel muscle repair, and thus muscle growth.

And you'll eat fewer calories on cardio days and days that you don't work out because you want your body to use the fat it already has as fuel -- not to use new calories as fuel.

Fitness Equipment. These will keep your blood sugar more balanced than simple sugars and provide you with more nutrients like fiber , which are also helpful for losing fat. You should also make sure to stay hydrated by drinking plenty of water throughout the day. Traditionally, if you were on a mission to lose weight, you would probably be spending more time doing classic, steady-state cardio workouts like running or biking.

Muscle growth, or hypertrophy , occurs when you pair resistance training with an adequate protein intake. When you get enough protein in your diet, your body can repair those broken-down microtears by replacing them with more muscle fibers, leading to growth.

Losing body fat and building muscle simultaneously requires a healthy mixture of cardiovascular exercise and resistance training. The best workout programs are the ones that switch it up to keep your body challenged and working hard.

Some of the best exercises to include in your body recomposition training include:. You should also switch it up throughout the week, like using supersets and drop sets, to continue challenging your muscles and spurring on growth.

As is the case with any fitness program, consistency is key. Aside from diet and exercise, there are a few other things you can do to help you on your body recomposition journey.

Here are a few more tips to keep in mind:. Getting enough sleep can not only help you achieve body recomposition goals, but it is important for overall health. When you sleep, your body is able to repair and rebuild muscle tissue. This process is important for muscle growth.

Most adults need around 7 -8 hours of sleep each night, so aim for that range to give your body the time it needs to recover and grow.

Getting enough sleep can also help to regulate your hormones, which can impact your weight. For example, lack of sleep can lead to an increase in the hunger hormone ghrelin. Stress can have a negative impact on your body composition. Cortisol can lead to an increase in appetite and cravings for unhealthy foods.

It can also make it harder to lose fat and build muscle. To reduce stress levels, try to incorporate some stress-relieving activities into your routines, such as yoga or meditation. This shift in focus can lead to better long-term results and a healthier relationship with food and exercise.

Disclaimer: Please be aware that your actual monthly payment liability is subject to change based on the amount financed, which is at the financer's discretion and that the amount shown here is merely an estimate and does not include applicable federal and sales tax.

Hit enter to search or ESC to close. Close Search. What Is Body Recomposition? So beyond just knowing your body weight, you would be checking other factors like your: Body Fat Mass, or the amount of fatty tissue in your body. Lean Body Mass a.

Fat-Free Mass , which is the fat-free contributor to your body weight, including your Skeletal Muscle Mass and Percent Body Fat, or how your Body Fat Mass and Lean Body Mass compare to each other Someone focused on body recomposition might set their goals around reaching certain body composition milestones, like minimizing their body fat percentage and increasing their muscle mass, rather than focusing on weight alone.

Benefits of Body Recomposition vs. Weight Loss So what are the benefits of emphasizing body recomposition rather than weight loss? How To Approach Body Recomposition Body recomposition comes with the classic question: can I lose weight and build muscle simultaneously?

Eating For Body Recomposition Your diet plays a big role in your body recomposition. Fats are also critical in any meal plan since they can help increase satisfaction when following a diet. However, not all fats are created equal. Choose healthier fats, like olive oil, avocado, and omega-3s, more often than trans and saturated fats, so your body can get the most nutrition.

Exercising For Body Recomposition Traditionally, if you were on a mission to lose weight, you would probably be spending more time doing classic, steady-state cardio workouts like running or biking.

Some of the best exercises to include in your body recomposition training include: Resistance training — Resistance training using weights, resistance bands, and other forms of resistance is the gold standard for building strong, lean muscles.

Research suggests that performing weight-training exercises in multiple sets of repetitions is the best way to increase muscle hypertrophy.

Bodyweight workouts like push-ups and plyometrics use your entire body, including your core, which can lead to more calorie burn while still building muscle.

As the name suggests, HIIT workouts incorporate high-intensity movements in intervals to maximize your heart rate for weight loss while still working your muscles for growth. Compound workouts — Strength-training workouts that use multiple joints at once, like squats and deadlifts, are great for body recomposition because they get your muscles and heart working throughout the movement.

Other Tips to Consider When Working Toward Your Recomposition Goals Aside from diet and exercise, there are a few other things you can do to help you on your body recomposition journey. Get Enough Sleep Getting enough sleep can not only help you achieve body recomposition goals, but it is important for overall health.

Reduce Stress Levels Stress can have a negative impact on your body composition. Love 28 Share Tweet Share Pin. POPULAR POSTS. Previous Post Update: LookinBody Data Privacy and Security.

Fitness InBody Blog The Best Leg Workouts, According to Science. InBody USA February 13, InBody USA January 30,

When you sleep, your body is able to repair and rebuild muscle tissue. This process is important for muscle growth. Most adults need around 7 -8 hours of sleep each night, so aim for that range to give your body the time it needs to recover and grow.

Getting enough sleep can also help to regulate your hormones, which can impact your weight. For example, lack of sleep can lead to an increase in the hunger hormone ghrelin. Stress can have a negative impact on your body composition.

Cortisol can lead to an increase in appetite and cravings for unhealthy foods. It can also make it harder to lose fat and build muscle. To reduce stress levels, try to incorporate some stress-relieving activities into your routines, such as yoga or meditation.

This shift in focus can lead to better long-term results and a healthier relationship with food and exercise. Disclaimer: Please be aware that your actual monthly payment liability is subject to change based on the amount financed, which is at the financer's discretion and that the amount shown here is merely an estimate and does not include applicable federal and sales tax.

Hit enter to search or ESC to close. Close Search. What Is Body Recomposition? So beyond just knowing your body weight, you would be checking other factors like your: Body Fat Mass, or the amount of fatty tissue in your body.

Lean Body Mass a. Fat-Free Mass , which is the fat-free contributor to your body weight, including your Skeletal Muscle Mass and Percent Body Fat, or how your Body Fat Mass and Lean Body Mass compare to each other Someone focused on body recomposition might set their goals around reaching certain body composition milestones, like minimizing their body fat percentage and increasing their muscle mass, rather than focusing on weight alone.

Benefits of Body Recomposition vs. Weight Loss So what are the benefits of emphasizing body recomposition rather than weight loss? How To Approach Body Recomposition Body recomposition comes with the classic question: can I lose weight and build muscle simultaneously? Eating For Body Recomposition Your diet plays a big role in your body recomposition.

Fats are also critical in any meal plan since they can help increase satisfaction when following a diet. However, not all fats are created equal.

Choose healthier fats, like olive oil, avocado, and omega-3s, more often than trans and saturated fats, so your body can get the most nutrition. Exercising For Body Recomposition Traditionally, if you were on a mission to lose weight, you would probably be spending more time doing classic, steady-state cardio workouts like running or biking.

Some of the best exercises to include in your body recomposition training include: Resistance training — Resistance training using weights, resistance bands, and other forms of resistance is the gold standard for building strong, lean muscles. Research suggests that performing weight-training exercises in multiple sets of repetitions is the best way to increase muscle hypertrophy.

Bodyweight workouts like push-ups and plyometrics use your entire body, including your core, which can lead to more calorie burn while still building muscle. As the name suggests, HIIT workouts incorporate high-intensity movements in intervals to maximize your heart rate for weight loss while still working your muscles for growth.

Compound workouts — Strength-training workouts that use multiple joints at once, like squats and deadlifts, are great for body recomposition because they get your muscles and heart working throughout the movement.

Other Tips to Consider When Working Toward Your Recomposition Goals Aside from diet and exercise, there are a few other things you can do to help you on your body recomposition journey. Get Enough Sleep Getting enough sleep can not only help you achieve body recomposition goals, but it is important for overall health.

Reduce Stress Levels Stress can have a negative impact on your body composition. Love 28 Share Tweet Share Pin. POPULAR POSTS. September 22, September 11, August 30, August 21, August 10, August 7, July 25, July 19, July 18, July 11, July 5, June 22, June 20, June 12, June 5, May 22, May 18, May 8, May 2, April 19, April 17, April 10, April 3, March 20, March 15, March 3, February 27, February 20, February 14, February 8, January 31, January 12, January 10, January 9, December 30, December 21, December 7, November 28, 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.

muscle mass than being in a calorie deficit without changing your protein intake. In people who have already been following a strength training program, increasing protein intake and following a heavy weight-lifting routine leads to improvements in body composition.

Bodybuilders are known for their ability to achieve incredibly lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition. It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle.

It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day. The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise.

You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator. This one from Mayo Clinic uses the Mifflin-St. Jeor equation , which pros consider the gold standard. On days that you do cardio exercise, you should consume enough calories to meet your maintenance number.

Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel.