What is Body Recomposition?
Body recomposition refers to the process of losing body fat while concurrently building muscle mass. The goal of body recomposition is to change your body composition by reducing body fat percentage and increasing muscle mass. This will result in an improved physique where you appear both leaner and more toned.
Is It Possible to Lose Fat and Gain Muscle at the Same Time?
It is indeed possible for the body to lose fat stores and build muscle simultaneously, but it requires carefully balancing calorie intake, macronutrients, and exercise. The key factors that allow for effective body recomposition include:
- Being at a 10-15% calorie deficit to lose body fat through diet. This provides the calorie deficit needed while still allowing for muscle building.
- Consuming a high protein diet of at least 0.7-1 grams of protein per pound of body weight daily to support muscle growth and repair.
- Engaging in a strength training program to stimulate muscle protein synthesis and prevent muscle loss during fat loss.
- Maintaining moderate to high exercise intensity through lifting heavy weights and moderate to high rep ranges.
- Allowing adequate rest between weight training sessions for recovery and adaptations to occur.
While fat loss and muscle gain are possible together, the rate of change may be modest, especially for experienced individuals. Newer lifters may see faster changes. Patience and consistency are key factors for success over several months.
How To Retain Muscle While Losing Fat
The first big step to this is incorporating strength training. When trying to lose body fat while preserving lean muscle mass, it is essential to do some form of resistance or weight training. By engaging in strength training workouts at least 2-3 times per week, you can stimulate muscle protein synthesis and prevent muscle breakdown that occurs during a calorie deficit. Aim for compound, multi-joint exercises that work large muscle groups like squats, deadlifts, presses, rows, and pullups.
When you start on an exercise program to lose weight, especially if you are detrained or just getting started, you may experience newbie gains in muscle simultaneously with fat loss. However, over the long-term, you need to focus on progressively overloading your muscles to continue growing and adapting. That means gradually increasing weight, reps, sets or decreasing rest periods over time to continually challenge your muscles.
The other key to body recomposition is maintaining a modest calorie deficit through diet. Going too aggressive with calorie reduction can undermine your muscle retention and strength goals. Aim for a 10-15% deficit through calorie and macros tracking. Emphasize high protein intake, moderate carbs and healthy fats.
Estimating Expected Fat Loss over a 60 Day Body Recomposition Period
The amount of fat one can lose through focused body recomposition over 60 days will depend on several factors like starting point, diet and training routine adherence, and individual factors like metabolism and genetics. However, here are some general guidelines for fat loss expectations:
- If starting from an overweight point, 10-12 pounds of fat loss may be achievable in 60 days. Its estimation is about 1-2 pounds per week.
- For those beginning in a normal weight range already, 6-8 pounds of fat loss is a more realistic target. Around 0.5-1 pound per week.
- Very lean or low body fat individuals close to their goal may only lose 3-5 pounds of stubborn body fat over the 60 day period with body recomp.
- Consistency is key – missing workouts, cheats meals, or lacking diet compliance will undermine results. Sticking closely to the plan yields the estimates.
Your Starting Point Matters: Assessing Your Starting Point and Expectations
It’s important to realistically assess your starting body composition and note factors like training age, gender and current weight/body fat percentage. Setting smart, attainable goals based on where you’re beginning sets you up for success versus potential frustration.
If just starting out on your fitness journey, the newbie gains may allow faster changes than someone with years of training under their belt. Naturally, the closer one is to their ideal composition, slower the remaining fat loss will unfold as well. Manage expectations accordingly based on your starting point assessments.
Are There Any Differences Between Men and Women When it Comes to Body Recomposition?
While the overall principles of muscle retention and fat loss remain the same between genders, there are some important distinctions:
- Testosterone gives men an advantage for building muscle mass versus women. Protein requirements may be slightly higher for men.
- Women naturally carry more essential body fat than men for health reasons. As little as 12-15% is considered lean for females while men around 10-13%.
- Fluctuations in hormones throughout a woman’s menstrual cycle can impact workouts, appetite and metabolism temporarily week to week.
- Post-menopausal women see declining estrogen which can promote loss of muscle mass at a faster rate than pre-menopausal women. HIIT may especially help here.
Both men and women can effectively recomp, but women may want to focus more on strength training, HIIT, and protein intake to maximize muscle retention during fat loss. Tracking macros and calories equally important for all.
The Best Foods for Body Recomposition
- Lean proteins: Chicken, fish, turkey, eggs, cottage cheese, Greek yogurt
- Healthy fats: Avocado, nuts, nut butters, olive oil, fatty fish
- Complex carbs: Oats, brown rice, quinoa, sweet potatoes, lentils
- Fruits: Berries, citrus fruits, banana
- Vegetables: Broccoli, spinach, kale, peppers, tomatoes
These nutritious whole foods provide sustained energy, support recovery, and aid muscle growth and fat burning when properly portioned. Protein sources at each meal, with fat and carb sources, help feels fuller longer for successful dieting.
Example Weekly Meal Plan Template to Support Body Recomposition Goals
Here is an example 7 day meal plan to support body recomposition goals:
Day 1: Chicken breast, brown rice, broccoli
Day 2: Tuna salad sandwich, Greek yogurt
Day 3: Turkey burger, sweet potato, spinach
Day 4: Egg white omelette, oats, berries
Day 5: Salmon, quinoa, Brussel sprouts
Day 6: Chicken stir fry, brown rice
Day 7: Tofu, lentils and mixed veggie soup
Snacks: Whey protein shake, nuts, fruit, Greek yogurt
This plan provides balanced macronutrients from whole food sources and enough protein and calories to maintain muscle mass during a calorie deficit aimed at fat loss through diet and training program compliance.
The Best Exercises for Gaining Muscle and Losing Fat
The compound strength exercises that maximally activate the largest muscle groups are best for stimulating anabolism while burning calories. Some top options to include regularly:
- Squats
- Deadlifts
- Bench press/Pushups
- Rows (bent over, seated, etc)
- Shoulder presses
- Pulldowns/Pullups
- Bicep curls
- Triceps dips
- Planks
- Calf raises
- Lunges
Compound lifts like the above that work multiple muscle groups at once are most effective for overall body recomposition results in combination with calorie/macro management and cardio modalities.
Body Recomposition Workout Plan #1
Full Body Circuit Workout
- 5 rounds of each exercise with 30 second break between rounds
- 10 bodyweight squats
- 10 pushups
- 10 tricep dips
- 10 sit ups
- 10 sec plank hold
This circuit style full body workout helps burn fat through short rest periods while building strength and muscle. Circuit training is a time efficient modality suitable for body recomp goals.
Full Body Workout Routine:
- Barbell Squats 3 x 8-12 reps
- Bench Press 3 x 8-12 reps
- Bent Over Rows 3 x 8-12 reps
- Overhead Shoulder Press 3 x 8-12 reps
- Bicep Curls 2 x 10-15 reps
- Triceps Extensions 2 x 10-15 reps
- Crunches 2 x 15-20 reps
This routine targets the major muscle groups for growth. Lift heavy, focus on form, and progressively overload over time.
Body Recomposition Workout Plan #2
HIIT Workout for Body Recomposition
- Warm up 5 min jog, dynamic stretches
- Sprint 30 seconds at high intensity, walk 90 seconds actively recovering
- Repeat 10 rounds
- Cool down 5 min light stretching
Tabata intervals, sled pushes, rowing sprints, jumping jacks are other HIIT options to torch calories while challenging the body’s capacity for fat burning. Add HIIT 2-3x per week to any lifting program.
Body Recomposition Workout Plan #3
Full Body Workout-Strength + HIIT Workout
Warm Up:
- 5 min light cardio
- Dynamic stretching
Main Set:
- Squats 3 x 8-12 reps
- Bench press 3 x 8-12 reps
- Pull ups 3 x failure
- Shoulder press 3 x 8-12 reps
- Romanian deadlift 3 x 8
The 10 Key Strategies for Body Recomposition
- Lift heavy weights.
- Do HIIT
- Maintain a calorie deficit
- Eat plenty of protein
- Get sufficient rest
- Stay consistent
- Be patient
- Track macros & calories
- Stay hydrated
- Enjoy cheat meals in moderation
Do Supplements Help With Body Recomposition?
While proper diet and training are most important, some supplements like protein powder, creatine, and caffeine can provide small additional benefits to aid in muscle retention and fat loss when used appropriately.
Frequently Asked Questions about Body Recomposition
The Role of Cardio vs Weight Training in Fat Loss for Body Recomposition
Both are important, but lifting weights is key for preserving muscle mass during fat loss. Add in 2-3 sessions of moderate intensity cardio per week.
Do HIIT workouts help with body recomposition?
Yes, HIIT workouts boost calorie burn and elevate metabolism. Incorporate 2-3 weekly sessions alongside strength training.
Does fasting work for body recomposition?
Moderate intermittent fasting of 16-18 hours can aid fat loss when combined with proper nutrition and exercise. Extended fasts hinder muscle retention.
Which diet is best for body recomposition?
A balanced, moderate calorie deficit diet high in lean protein, complex carbs and healthy fats supports muscle growth and fat loss goals.
Does keto work for body recomposition?
Keto may help drop water weight and burn fat initially, but it can negatively impact muscle gains long-term due to severe carb restriction.
What is the worst diet for body recomposition?
Crash diets low in overall calories and protein hamper muscle retention. Also, diets focusing solely on cardio without strength training.