What is Body Recomposition?
The Science behind Building Lean Muscle and Losing Fat Simultaneously
Body recomposition, also known as recomping or “recomp”, is a fitness strategy that focuses on simultaneously increasing lean muscle mass and reducing body fat percentage. Traditionally, individuals have followed a cycle of bulking, where they consume excess calories to promote muscle growth, followed by a cutting phase, where they restrict calories to shed fat. This approach can be effective, but it often leads to significant fluctuations in weight and can be challenging to sustain long-term.
Body recomposition takes a different approach. Instead of alternating between bulking and cutting, individuals aim to achieve a calorie balance or slight deficit while prioritizing strength training and proper nutrition. By fueling the body with adequate nutrients and engaging in resistance training, the goal is to build muscle while simultaneously burning fat, resulting in a leaner, more defined physique.
In the most simple terms body recomposition is the lowering or increase of body fat vs lean muscle in order to achieve a specific physique.
There’s only a few scenarios that constitute body recomposition:
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- Increase lean muscle mass while decreasing body fat (what most people should be doing).
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- Increase lean muscle mass and increase body fat (many call this bulking or dirty bulking).
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- Decrease lean muscle mass while decreasing body fat (this happens when people diet and do cardio as their only method of training).
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- Decrease lean muscle mass while increasing body fat (this is what is happening to most humans as they age and it’s why many get bigger while their weight stays the same).
Going from overweight and/or obese to healthy and fit is not difficult. In fact, the only variable truly matters in achieving the body of your dreams is PATIENCE.
As a Certified Professional Personal Trainer I encounter two types of body recomposition scenarios:
First, you can have high body fat and through proper nutrition and exercise you lower your body fat while you put on muscle. The second situation is experiencing the complete opposite. You lose muscle while you increase body fat.
Losing lean muscle mass while gaining bodyfat:
This is the situation that most people experience as they get older. I constantly preach that the only thing you need to do in order to lose lean muscle mass is to be alive. It doesn’t matter how great of a nutrition program you have. If you don’t train to maintain or build muscle you will lose it.
From my experience as a personal trainer I will say that the majority of clients who come to me for advice have very high body fat and less lean muscle mass then what would be considered normal.
Many individuals when they join the gym want to do take cardio classes while following a strict extreme caloric deficit diet in order to “tone”. This is the worst mistake that you can make if your goal is to tone up. What ends up happening is that these individuals lose more muscle that they couldn’t afford to lose, their metabolism slows down, and eventually they rebound right back if not worst then the point they started at. They reach a state of body composition known as being “skinny fat”.
Can you achieve a healthy level of bodyfat doing cardio and being on a caloric deficit?
The answer to this question is yes. However, you will have to achieve a skinny bodytype. Unless you have unbelievable genetics, played sports, and developed great musculature early in your lifetime, more often than not you already have less lean muscle mass then normal. This is why many individuals who lose 50-100 pounds in 3-4 months end up not liking the way they look. 40-60% of that weightloss was from losing lean muscle mass. Do not make this mistake.
Make sure you follow a muscle building weight training program while you lose body fat in order to preserve or build upon your current amount of lean muscle. Do not have extreme caloric deficits and instead follow a nutrition program that enables you to stay sane, maintain or build muscle, and allows you to create a lifestyle not a temporary short term solution.
How can you prevent the “skinny fat” condition?
One, purchase a Do it Yourself Report from Maquina Strength and Bodybuilding if you can’t afford to invest in online coaching and programming. This report will give you all the information you need to understand and take immediate action as to how to achieve your dream body. If you believe you are in danger and already suffering from symptoms such as high blood pressure and other illnesses purchase a virtual private session so that we can discuss your situation and come up with a solution. Take action now.
The role of nutrition in body recomposition:
Nutrition plays a critical role in body recomposition. To support muscle growth and fat loss, you need to provide your body with the right balance of macronutrients and micronutrients.
Protein, as mentioned earlier, is essential for muscle growth and repair. In addition to protein, you should also prioritize healthy fats and complex carbohydrates. Healthy fats, such as avocados, nuts, and olive oil, provide essential fatty acids and help with hormone production. Complex carbohydrates, found in whole grains, fruits, and vegetables, provide a steady source of energy for workouts and daily activities.
It’s also crucial to pay attention to portion sizes and overall calorie intake. While body recomposition doesn’t require extreme calorie restriction, it’s important to be mindful of your energy balance. Tracking your calories and macronutrients using apps or food diaries can be helpful in ensuring you’re meeting your nutritional needs while staying within your calorie goals.
Incorporating cardio into your body recomposition plan:
While resistance training takes center stage in body recomposition, cardio also has its place in supporting fat loss and overall cardiovascular health. Cardiovascular exercises, such as running, cycling, or swimming, can help create an additional calorie deficit, promoting fat loss.
When incorporating cardio into your body recomposition plan, it’s important to strike a balance. Too much cardio can interfere with muscle growth and recovery, so it’s best to focus on moderate-intensity cardio for shorter durations. Aim for 2-3 sessions per week, lasting around 30 minutes each, to complement your resistance training routine and support fat loss without sacrificing muscle gains.