How to do body recomposition?

Body recomposition is an approach where you’ll push the body to use stored fat for energy while building some muscle at the same time. And if you have been training for just 6 months to 1 year, basically if you’re a beginner, even an intermediate, or have recently returned after a long break, each one of you can attempt body recomposition. The only thing that’s common in ever situation is some amount of body fat.

Steps for body recomposition

1. Losing Fat 

For this you need a calorie deficit so that body utilizes stored fat for energy. However, the deficit shouldn’t be so extreme that your body starts using muscle tissue for energy too.

Larger the deficit, larger the chances of body using muscle for energy. So, keep a modest deficit, around 200-300 calories, or simply eat at maintenance and create the required calorie deficit by walking around 10,000 steps per day.

Find your maintenance calories using any online calculator and make a diet plan.

2. Building muscle

For muscle growth, prioritize higher protein intake, around 2.2 g per kg of body weight. Had it been a caloric surplus, you would have done just fine even with a lower protein range also but as you’re in a calorie deficit, you need a higher dose of protein to preserve & grow muscle. Adequate protein intake signals your body to spare muscle while using fat for energy. 

Secondly, gradually increasing the load, sets, or reps in your weight training sessions is very important so that you’re progressing every week because muscle growth will happen when to gradually increase total workout volume. 

Lastly, check your progress every 2 weeks – such as inches across different body parts and adjust calories accordingly. 

Finally, remember that body recomposition is a slow process that requires patience, commitment & discipline.

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