Welcome to our ultimate guide to body recomposition! If you've been searching for a way to transform your body, build muscle, and lose fat simultaneously, you're in the right place.
A body recomposition is a balanced and great option to incorporate in your fitness journey, it allows you to work towards an ideal physique while also simultaneously improving yours health and fitness levels.
This insightful guide will show you through effective strategies, nutrition tips and workout techniques that you nee to implement during a body recomposition.
What is a Body Recomposition?
Before we dive into how to do a body recomposition, let's get a better understanding of what it actually is. Body recomposition is a process of building lean muscle mass while also using fat loss strategies to burn fat at the same time you build muscle.
Although this process is a little slower it is sustainable and will result in a more defined physique.
Body recomposition involved a mix of proper nutrition, targeted exercise and a healthy and balanced approach to your caloric intake and expenditure.
If you are wondering the science behind it, here it is!
Body recomposition science is based on the concepts of energy balance, muscular protein synthesis, and hormone modulation.
If you are what is known as "skinny fat" then you should undergo a body recomposition.
These adaptations include increased muscle mass, greater insulin sensitivity, increased metabolic rate, and a decrease in body fat percentage.
How Should I Approach a Body Recomposition?
There are 2 ways you should approach a body recomposition and they are both dependent on what your body type is.
If you are on the bigger side and are looking to lose fat but also gain muscle on the same time, you should eat only about 150 calories under your daily maintenance calories while also doing a lot of good cardio to help burn the extra fat, this way you will gain lean muscle and lose fat efficiently.
Make sure not to eat any less than what was recommended as you will be in a cutting phase instead of a body recomposition phase.
If you are starting on the more leaner side, you should be eating about 150 calories above your daily maintenance calories, this will allow for lean muscle gain, make sure to do some cardio as well to keep your lean status and shed off any amount of fat being stored from the small surplus.
Refrain from eating any more than what was recommended as it would put you in a bulking stage rather than a body recomposition stage.
Nutrition Tips for a Body Recomposition
A lot of people hear about a body recomposition and immediately think that the diet for a body recomposition would be very complicated and complex.
It's actually not.
By following the simple caloric guidelines in the previous paragraph based off your body type, you can easily find out how many calories of food you will need to have every day.
As for the food, make sure you are eating whole foods that are not processed and that your are getting an adequate protein intake by eating lean sources of protein such as chicken, eggs, lentils and many more.
Workout Tips while Performing a Body Recomposition
A body recomposition requires an individual to be performing a significant volume of strength/weight training to grow lean muscle mass as well as some moderate and regular cardio to burn fat. For this you would need a workout split.
However, before you create a workout split, you have to make sure that you are committed to this phase of your fitness journey, it is slower than a cut or a bulk but the results are more likely to satisfy you.
Also, create a workout split that is sustainable to your fitness goals and that can fit in your schedule, make sure you have time to be in the gym at least 4 times a week. Cardio can be done at the or at home so it is very easy to fit cardio in your schedule.
Make sure to pick a workout split that targets the full body, but also make sure the split that allows you to have proper rest and recovery as well. Try to aim for 1 hour of cardio per week as well as at least 4 sessions of strength and weight training.
Focus on compound lifts rather than isolation lifts. Although isolation lifts (which refers to machines in the gym) are better to target specific muscles, compound lifts allow for better overall growth of muscle groups and better joints and tendons.
Some of the best compound lifts are: Squats, Deadlifts, Dumbbell Shoulder Press, JM Press, Bench Press, Incline Dumbbell Press, Bar Bell Rows, etc..
Incorporate these in your workouts for better results.
However, do not count out isolation exercises as they are better in some situations than compund lifts, for example, the lat-pulldown is the best exercise to target the lats and it is an isolation exercise.
Overall
Body recomposition is a long and sustainable fitness approach, although it is long, it will help you achieve an ideal physique effectively and sustainably. I say this is as it helped my achieve better health and a better physique when I started my fitness journey too!
By following the guide above, you will succeed in performing a body recomposition and will help you complete your fitness goals.
Thanks for tuning in!
Just a young man trying to bring fitness to the world!
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