Body Recomposition: Top 10 Things to Remember While Loosing Fat and Gaining Muscle

Body recomposition is not as easy as it may seem. It requires dedication and discipline towards exercise which includes cardio and strength training as well as a healthy diet. Body recomposition is a science backed strategy for anyone who is looking to change the game, be them new to training, returning to work outs post a break or anyone with a higher body at percentages.

The main reason why body recomposition is considered challenging is that building muscle  (or bulking as everyone calls it) is associated with calorie surplus and a lot of protein intake whereas losing fat (cutting) works on a calorie deficit plan. By striking the right balance between exercise and nutrition, one can achieve the desired goals.

Here are the top ten things to keep in mind while doing both at the same time:

1. Focus on Protein Intake: This is one of the most important factor. Proteins are the building blocks of muscle. Ideally 1.5 grams per kilogram of the body weight is essential to preserve existing muscles and build new ones. Protein rich diet also promotes satiety, which reduces hunger. For anyone starting new even 1 gram of protein per kilogram body weight is a good place to start.

    

2. Strength Training is Important: Lifting weights is non-negotiable for body recomposition. It signals to your body that your muscles are being used which stimulates muscle growth. One needs to progressively lift heavier weights while mixing comping and functional training at the same time for best results.

    

3. Maintain a Calorie Deficit: To be able to lose fat you generally need to be in a calorie deficit zone with your daily diet (consuming fewer calories than you burn). This can be done by getting you BMR, Basal metabolic rate which tells you the amount of calories you need to just maintain your present body state. You need to maintain a deficit from that BMR number. If you are looking for a body recomp goal, then the calorie deficit is generally very small as compared to the fat loss goal.

    

4. Focus on Nutrient-Dense Foods: You must focus on nutrient dense food options. While doing so, one needs to take care of the macros. Major part of the diet should focus on protein and fats instead of carbohydrates. Also, the diet should consist of unprocessed food items like lean proteins, plenty of fruits and vegetables (high in fiber, vitamins, and minerals), and healthy fats.

    

5. Stay Hydrated: Water is vital for overall health for any person. For a person exercising it is even crucial as one looses a lot of water in the form of sweat and it needs to be replenished. Also for the metabolism, muscle function and appetite control, it comes to rescue. Aim for adequate water intake throughout the day. Keeping the body hydrated also reduces cramps during workouts.

    

6. Prioritize Sleep and Recovery: Post a strength training session, muscle recovery and simultaneous growth requires rest. You break the muscle in the gym and they grow with the rest you take and the nutrition you consume. A good 7 to 9 hours of sleep is required for muscle recovery. Stress management and reducing cortisol levels is also important for over all health management.

    

7. Consistent is the Key: Life happens to one and all. Being consistent at taking care of your body is the key. Showing up everyday and giving you 100% based on your that day of energy levels and mood is important. Body recomposition is a slow and gradual process.No one will see drastic changes overnight. Being consistency with your diet and training plan is key to long-term success. It is important to track your progress using measurements, progress photos, and how your clothes fit, rather than just relying on the weighing scale is important.

    

8. Plan Carbohydrate and Fat Intake: The three macros in nutrition are carbohydrates, proteins and fats. While protein is the most important, carbohydrates and healthy fats are also equally essential. Carbohydrates provide energy for your workouts and replenish muscle glycogen, while healthy fats are important for hormone production and overall health. The exact macronutrient split might vary, but a common recommendation is around 20-25% carbohydrates, 30-40% protein, and 30-35% fats.

    

9. Intermittent fasting: Some individuals find success with intermittent fasting. While the science behind it says that eat for 8 hours and then don’t eat for 16 hours. Maintaining this is not possible. The logic behind intermittent fasting is plain and simple, give your body rest and do not trigger insulin at night. Do what works best for you. It could be 12 hours of eating and 12 hours of fasting. It is rather simple, if you have your dinner at say 9 PM then do not eat time 9 AM the next day, it is already 12 hours! Stretch a bit and make it 11 AM, coming to 14 hours of fasting. It is easier than it sounds.

    

10. Listen to Your Body: Paying attention to your body is important. Do not over workout, do not give lapses either. It is important to respond to your training, nutrition, rest and recovery needs. If you're feeling overly fatigued, constantly hungry, or not seeing progress, it might be time to adjust your calorie intake, macros, or workout intensity. Consulting with a healthcare specialist or the trainer to guide you.