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Last Updated on March 7, 2024
Body recomposition is a term used to describe the process of simultaneously losing body fat and gaining muscle mass. While many people believe that these two goals are mutually exclusive, with the right diet and exercise plan, it is possible to achieve both at the same time.
In this guide, we will explore the ins and outs of body recomposition, including the principles of diet and nutrition, key exercises to focus on, and a comprehensive meal plan to help you achieve your goals.
Whether you are looking to transform your physique or simply improve your overall health, this ultimate guide on how to do body recomposition will provide you with all the tools and knowledge you need to succeed.
What is body recomposition?
Each of us has a unique body composition, which can vary in terms of fat mass, muscle mass, and bone mass. Someone’s body composition can be toned, muscular, lean, striated, shredded, or ripped.
When it comes to the body “recomposition,” one generally would like to change their body composition to toned or muscular by losing fat and gaining muscle. In other words, body recomposition is not about losing a lot of weight but it involves increasing the proportion of lean body mass compared to fat mass.
Lean body mass, also known as fat-free mass, is calculated by subtracting fat mass from total body weight.
The primary reason why someone would want to do body recomposition is to increase fat-free mass as it correlates with having a more muscular and leaner physique.
Body recomposition before and after
Here are some inspirational before and after pictures of people who got great results with body recomposition workouts and dieting:
4 month body recomposition progress
by u/marknutter in fitness30plus
Recomp pictures, 4 month progress, 89kg to 86kg, strenght gone way up
by u/Dr_MB_ in GYM
Body recomposition diet – What to eat for body recomposition
If you’re looking to achieve body recomposition, focusing on a healthy and balanced diet is key. The body recomposition diet supports muscle growth while also promoting fat loss.
This typically involves consuming enough protein to build and maintain muscle mass, while also limiting calorie intake to create a calorie deficit for fat loss.
The best foods to eat for body recomposition include lean protein sources such as chicken, fish, and tofu, as well as whole grains, fruits, and vegetables. It’s also important to incorporate healthy fats into your diet, such as nuts, seeds, and avocados, as they can provide essential nutrients and help keep you feeling full.
Additionally, staying hydrated is crucial for maintaining optimal body function and aiding in weight loss. Take our tips to drink more water.
Overall, a balanced and varied diet that emphasizes whole foods is the best approach for body recomposition. Here’s a list for you to prepare your meals wisely to lose belly fat and become more muscular.
Lean protein sources
- Chicken breast
- Turkey breast
- Lean red meat
- Fish
- Eggs
- Milk
- Plain non-fat yogurt
Healthy fat sources
- Cheese
- Avocados
- Nuts (almonds, cashews, walnuts, pecans, peanuts…)
- Extra virgin olive oil
- Coconut oil
- Nut butters (almond butter/peanut butter)
- Seeds (sesame, sunflower, pumpkin)
Complex carbohydrate sources
- Whole wheat bread
- Whole wheat tortillas
- Barley
- Granola
- Honey
- Millet
- Oats
- Quinoa
- Rice
- Potatoes
- Beans (black, red, pinto)
Fibrous greens
(Include at least one portion of green vegetables with each meal.)
- Asparagus
- Broccoli
- Cauliflower
- Green beans
- Spinach
- Celery
- Cucumbers
- Salad greens
Fruits
- Apples
- Bananas
- Berries (blueberries, strawberries, blackberries)
- Grapefruit
- Grapes
- Mangos
- Oranges
- Pineapple
- Peaches
- Pears
- Papaya
- Raisins
- Watermelon
Calorie-free beverages
- Mineral/springwater
- Coffee (fresh-brewed)
- Unsweetened tea
Sugar substitutes
- Stevia extract
- Monk fruit extract
- Erythritol
Meal frequency for body recomposition
Splitting your protein intake evenly throughout the day, with meals spaced 3-4 hours apart, is a common trend among bodybuilders.
If you have a busy schedule, prepare a protein shake or bar that you can easily consume on the go. Eating casein protein before bed is another way to increase your protein intake and promote successful body recomposition, as it is a slow-digesting protein that can help prevent muscle breakdown during sleep.
To optimize your nutrition for your workouts, aim to eat at least three meals evenly distributed throughout the day. Prioritize consuming more carbohydrates in your pre and post-workout meals, while maintaining a relatively constant intake of protein and fat at each meal.
Ultimately, meal frequency can be tailored to your preferences and lifestyle.
Body recomposition workout plan
To achieve a muscular body, your workout plan should consist of two main things: weight lifting and cardio.
While doing strength training, pay attention to all the muscle groups in your body: core, legs, arms, and back muscles. Focus on working on different body parts on consecutive days. You can either lift weights or do bodyweight workouts.
Fitness Kompanion offers you a customized workout plan consisting of bodyweight workouts targeting different muscle groups.
Do cardio workouts every other day and change the intensity. Don’t skip taking a day off from your workouts and getting some rest. Here’s a sample workout routine for body recomposition.
Notes
- Low-intensity cardio can be an exercise like brisk walking.
- HIIT stands for “high-intensity interval training.” It’s a type of cardio workout that alternates between high-intensity exercises and lower-intensity recovery periods. For instance, you can perform short bursts of intense exercises, such as sprints, jumping jacks, cycling, or boxing, followed by a period of rest or active recovery, such as walking or jogging at a slower pace. The overall workout time can last for 10 to 30 minutes.
To sum up
Although it may seem like a daunting task to build muscle and lose body fat at the same time, it is possible with the right approach. The key is to cycle your calorie intake strategically and stay consistent with your training.
Remember that it takes time to change how your body looks. Don’t turn this process into torture for yourself. Instead, see it as a way to build healthy habits for a lifetime.
