Body recomposition tips -
Those wanting to alter their body composition should use methods to increase muscle mass and cut fat. Though body recomposition principles can be used by anyone, methods vary depending on your body composition goal.
From increasing your risk of many chronic diseases to affecting your emotional wellbeing and body image, excess body fat can negatively impact health in many ways 14 , To lose body fat , a calorie deficit must be created, which can be achieved either by consuming fewer calories or expending more energy Consuming a diet rich in protein has been shown to reduce fat while preserving lean body mass.
A study in 88 adults with overweight found that a hypocaloric diet that contained 0. Studies have shown that higher protein intake is necessary for athletes attempting to lose fat while maintaining muscle. Another older review of six studies showed that athletes who lost the least amount of muscle mass while cutting calories consumed the most protein — 1.
For this reason, upping your protein intake to at least 0. Aside from hiking protein intake and increasing calorie expenditure, here are other tried-and-true methods for losing body fat:. Moderately decreasing your calorie intake, limiting processed foods, and increasing protein and fiber intake are the best ways to lose fat while preserving muscle mass.
While losing fat is important, maintaining or gaining muscle is key to changing your body composition. A balanced diet rich in whole foods , such as fresh produce, healthy fats, complex carbohydrates, and protein, is best for everyone, regardless of fitness goals.
Individuals trying to reform their body composition may need to focus on bumping up their protein intake , as studies have shown that a high protein diet is necessary for promoting muscle growth. For example, one review concluded that 0. Another review of 49 studies found that even though participants consumed an average 0.
The researchers concluded that consuming the recommended daily allowance RDA of 0. Along with a high protein, whole foods diet, incorporating strength training exercise into your routine is crucial.
Strength training involves using resistance exercises to build strength and muscle mass. An example of strength training is lifting weights. If building muscle and reducing fat is your goal, experts recommend a training protocol of at least 2 days of resistance training per week.
A review of 10 studies demonstrated that resistance training twice per week was more effective at maximizing muscle growth than training just once per week Combining strength training exercises like squats, bench presses, pushups, and other muscle-building exercises for 2 to 3 days per week alongside 1 to 2 days per week of interval training may be the perfect combination.
Studies show that combining high intensity interval training with resistance training leads to fat loss, as well as increased muscle mass and strength 27 , To build muscle, increase your protein intake to at least 0.
Research demonstrates that consuming whole, complete protein sources throughout the day is the best way to gain muscle mass. For example, consuming high quality protein sources — including protein supplements — up to 2 hours after working out stimulates muscle protein synthesis Protein sources that contain high amounts of essential amino acids EAAs , especially the branched chain amino acid leucine, are most effective at promoting muscle growth.
Whey protein is a type of protein powder that is rich in EAAs and makes a convenient post-workout protein source. Plus, supplementing with whey protein has been shown to boost muscle growth when combined with resistance training programs Supplements including whey, pea protein, casein, and hemp powders are a practical way to increase your protein intake and can be especially helpful for those engaged in rigorous resistance training.
Adding protein sources , such as eggs, chicken, fish, nuts, nut butters, beans, and yogurt, to every meal and snack is the best way to meet your needs.
Protein supplements such as whey protein powder can boost your protein intake and stimulate muscle growth. However, research shows that the most effective way to meet protein needs is through consuming whole food sources throughout the day. Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism.
Try increasing your protein intake to at least 0. Body recomposition methods can be used by everyone from elite athletes to those simply looking for a healthy way to get in shape. 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.
Many people attempt to do body recomps and stumble along the way by either gaining fat along with their new muscle or burning off fat and muscle. Figure Olympia Champ.
Bikini Olympia Title. It is possible, it does take patience. You have to make sure that your meals are on point. Get at least 1 gram of protein per pound of body weight.
I recommend eating at least 4 meals a day, meals a day is great. Your carbohydrates are important. You want to cluster your carbohydrate intake pre- and post-workout; those are your two critical meals of the day. Essential fats are necessary, as you become more sedentary throughout the day, gradually increase your fats and decrease your fats.
As carbs increase the fats decrease and vice versa. This is going to allow you to gain that muscle and burn fat for fuel. You need to lift heavy. When I say lift heavy, I mean come within reps of failure. Choose compound movements over isolation movements, this is going to help with fat burning and muscle building.
Think about training those muscle groups twice a week and even three times a week. If there is no constant, it can be difficult to determine what works best.
This is the case in a growth and in a leaning out phase. Yes, the shreds of a nice cutting phase are pretty to look at and has its benefits too! but are not sustainable for long term hormonal and metabolic health especially in women. Eating the right foods in a surplus gives your body what it needs to push performance in the gym, increases muscle growth and fuels metabolic function so you are set up for success when cutting season comes around.
This, with the correct protein intake, will also aid in being able to maintain muscle during a cutting phase. If you are constantly eating in a calorie deficit, this poses a few issues. Let's say you are averaging calories a day for example. For perspective, a 3 year old female with a moderate activity level is recommended to have calories a day!
This is not enough food for your body to function, let alone build or maintain a lean physique. if you are at calories, build to , get consistent, then to consistently, and onward. So what can we do in the gym to push us in the right direction? Put that fuel to work! When lifting, focus on energy intention, time under tension, and pushing weight without compromising form.
Once we have all the consistent daily habits in place. How can we bring our output to the next level? Below are some key staples in my routine that give me an extra edge during prep! If you struggle with consuming enough protein on a daily basis, XTEND Pro Whey Isolate is an easy, tasty way to integrate into quality protein your meal plan, my personal favorite is the Chocolate Lava.
Check out some fun recipes using this protein powder here to spice up your routine! If you are looking to up your game, C4 Ultimate Shred takes you to the next level. Similar benefits; just intensified with some added ingredients giving it the longevity to sustain for even my toughest training sessions.
Cor-Performance Creatine - Creatine supplementation is an added support to aid in lean muscle growth and endurance without any added caffeine. CLK Stimulant-Free Fat Burner - Apart from its quality extra fat-burning ingredients of CLA Conjugated Linoleic Acid, L-Carnitine and Razberi-K Raspberry Ketones, I love that the CLK supplement is stimulant-free so I can effectively stack with my other supplements and stay under the recommended max of mg of caffeine.
XTEND BCAA Powders - XTEND BCAAs gives me the extra flavor and hydration throughout my day making it easier to hit my daily water goals. TIP: I like to call this my super-night cap!
Nutrition and injury prevention getshifted. Accelerate your body recomposition with SHIFTED Body recomposition tips yips, a scientifically formulated thermogenic supplement designed to increase calorie burn Bodyy boost metabolism. Body Recom;osition refers to losing excess body fat while simultaneously gaining lean muscle. These positive body changes have a number of health benefits which include improving athletic performance, reducing blood pressure and cholesterol, and reducing the risk of chronic diseases such as diabetes and heart disease. To get into the best shape of your life, the goal is to lose fat, but still gain muscle. If you want that chiseled, fit body you likely need to lose weight. Our reclmposition advice is expert-vetted. If you buy through our links, we may Endurance nutrition for immune system support a commission. Reviews ethics statement. Body recomposition helps you lose weight while gaining muscle mass. Here's what to know. Oftentimes, we focus on one specific fitness goal. Body recomposition tips -
Well, doing so is incompatible with the laws of thermodynamics and what we know about human biochemistry: anabolic processes like muscle hypertrophy require a surplus of energy calories , whereas catabolic processes like burning body fat necessitate an energy deficit. You can't have excess calories and a deficiency of calories at any given moment.
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. Don't worry — this guide provides a calorie-cycling template to help with your body recomposition journey.
Let's face it: belly fat is the bane of any fitness enthusiast. If we could target stubborn fat deposits like we could isolate specific muscle groups, it wouldn't be that complicated to lose fat and gain muscle. Alas, body recomposition is not as straightforward as one would hope.
Where your body holds onto excess body fat is unfortunately out of your control, and you can't gain muscle if you're in a chronic calorie deficit 2.
Sorry folks, spot-reduction is a mainstream myth that just won't go away. You see, body fat adipose tissue is a complicated organ system. The biological roles of fat tissue go well beyond insulating the body and serving as a long-term energy reservoir.
Moreover, not all body fat is the same—humans carry several types of fat tissue with distinct functions 3. The majority of the fat tissue in humans is white fat , which is in charge of secreting fat-derived hormones called "adipokines.
The physiological roles of brown fat extend beyond the scope of this article, so we'll save that for a separate installment. The aesthetic consequence of excess belly fat is a protruding gut. Having a portly waistline has many ramifications in terms of health and longevity. In the case of belly fat, much of it is white fat tissue that surrounds internal organs that lie on the dorsal side of read: behind the abdominal wall; this "internal" white fat is "visceral fat" — the main culprit of obesity's numerous harmful effects on the body 4.
As visceral fat accumulates in the abdominal cavity, the belly and all its digestive innards start to protrude outward. The excess belly fat also starts to "crowd" around vital organs situated in the abdominal cavity, hindering their function. Needless to say, if longevity, health, and being lean matter to you, then carrying a large amount of belly fat is not helping.
So, what's the best way to lose belly fat and gain muscle at the same time? Surprisingly, the answer is not hours of abdominal training every day; instead, the solution is a consistent diet, intense weight training, and moderate amounts of cardio to facilitate fat loss.
Remember, if you want to lose belly fat, you need to get lean all over. And how does one get lean? By being in a calorie deficit. Research consistently shows that calories are king when it comes to bodyweight changes 5.
We will cover macros for body recomposition in more detail later. For now, let's keep this simple: one pound of fat tissue contains about 3, calories, meaning you need to expend about 3, calories more than you consume throughout the week to lose one pound of body fat.
To most people, a pound of fat sounds trivial. But go to the supermarket and look at 1. Generally, the more fat you have to lose, the quicker you can lose it without sacrificing hard-earned muscle mass. You can use this BMR calculator to help calculate your calorie needs to lose fat and gain muscle.
Bear in mind that you won't lose fat in a linear fashion every week e. Know that this is normal! You will encounter temporary plateaus when you want to lose fat and gain muscle simultaneously. As counterintuitive as it seems, intermittently increasing your calorie intake specifically from carbohydrates can help you overcome weight-loss plateaus by acutely revitalizing your metabolism 7.
There is no "ideal" ratio of macronutrients for body recomposition. 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. Choose compound movements over isolation movements, this is going to help with fat burning and muscle building.
Think about training those muscle groups twice a week and even three times a week. Do not do excessive cardio, instead focus on getting those steps in. Cardio can be a quick fix. You can burn between and calories on average just by keeping your steps high.
People often ask, is it possible to gain muscle and simultaneously lose fat, the answer is yes, absolutely. By following these four simple steps, you can do it.
Here are some of the most frequent questions related to body composition change that I hear every day in my career as a coach.
According to the laws of thermodynamics, you cannot be simultaneously burning fat tissue at the exact same time as you are building muscle tissue. That being said, if we look at a longer time period than just one moment, we can in fact gain muscle mass and lose fat mass at the same time.
If we look at a longer time period such as, say, four to eight weeks, which a reasonable time period to complete a full training program, you can in fact lose body fat and increase lean muscle mass over that period.
It has been proven that a combination of resistance training and high intensity interval training while in a period of caloric deficit but relatively high protein intake, can in fact result in the desired results above. You cannot turn fat cells into muscle cells.
They are two completely different things and cannot be transferred back and forth based on additional exercise and change to diet. You can however work to change your body composition by building more muscle and lowering body fat. It is impossible to control where you lose fat when you are decreasing body fat.
But you can change the appearance of an area by adding muscle mass to an area through resistance training. So stop doing the extra crunches and focus on quality nutrition and consistent training and you will see the results you want.
For nearly a decade, COR-Performance Whey has been setting the standard in delicious high-quality protein. He is the author of hundreds of articles, dozens of e-products , and one New York Times bestselling book.
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About the Author. John Romaniello John Romaniello is an angel investor, author and ranks between journeyman and expert in fields ranging from fitness to writing to marketing. Never Miss a Post! Enable Notifications No Thanks.
Increasing your protein intake and incorporating recompositipn training Body recomposition tips your routine can help you Recompisition body fat recompositoon increase muscle mass. It Antifungal properties of coconut oil also boost your metabolism and help protect recompoxition some chronic conditions. Oftentimes, Endurance nutrition for immune system support reomposition loss programs focus on cutting body fat tipss hitting lower numbers on the scale rather than gaining muscle. Body recomposition is an approach to weight loss that emphasizes the importance of not only losing fat but gaining muscle at the same time. Aside from trimming fat, using body recomposition techniques may help you increase strength and boost the number of calories you burn throughout the day. This article defines body recomposition and discusses its health benefits and how to start a body recomposition regimen. Body composition refers to the amount of fat and fat-free mass muscle, bone, and water your body contains.
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