Achieving a great transformation is hard, especially when the goal is to build muscle and shed fat at the same time. Did you know the body recomposition workout plan is the key to reaching those fitness goals?
Want to learn how? You’re at the right place! Continue reading to learn whether you can indeed lose fat and gain muscle simultaneously. In this comprehensive guide, we’ll cover everything there is to know about body recomposition.
Body Recomposition Explained
The process of building muscle and losing fat at the same time is called body recomposition. We all know the traditional approach – bulking and cutting, yet compared to this, body recomposition aims to achieve both goals concurrently. That requires a strategic balance of nutrition in the first place, exercises, of course, but also recovery.
Many people find this process very appealing due to the more sustainable path to a lean, muscular physique without the drastic fluctuations you usually have when bulking and cutting. Body recomposition workouts include a precise combination of cardiovascular exercises and resistance training. In addition, you’ll need to pair them with the proper diet for the best results. It’s all about adopting that “body recomposition mindset”.
This process provides a more realistic approach to achieving performance goals. And more healthier, too! Your focus is not purely on muscle gain and weight loss but on overall fitness improvement and a balanced lifestyle.
Can You Build Muscle and Lose Fat at the Same Time?
We understand that this sounds too good to be true, however, researchers say that it’s indeed possible to gain muscle and lose fat at the same time. In order to achieve this, you need to create the right conditions for your body to support both processes. As we already said, you need to create a balance between exercise and calorie intake.
The key is to maintain a slight caloric deficit or surplus, depending on your starting point, before recomposition. In other words, you have to consume enough calories to support your muscles to grow while allowing for fat loss at the same time. Protein intake is crucial in this process since it helps preserve lean muscle even when your calories are restricted.
Furthermore, strength training is essential to stimulate muscle growth. Resistance training will encourage muscle hypertrophy, which will further help offset any potential muscle loss during your effort to lose weight. A combination of strength exercise and cardio is also recommended.
How to do Body Recomposition?
Okay, now that you understand what body recomposition is, let’s learn how to do it. Here are the steps you need to follow to achieve a leaner, more muscular body:
Set Clear Goals
First, you need to determine how much fat you want to lose and the muscle mass you wish to gain. These will be your guide througout the training and nutritional choices. It’s essential to track your progress, so make sure to take photos each month. In addition, write your measurements and strength benchmarks.
Goals are vital since they provide you with the motivation you need to stay focused on your body recomposition journey. It’s a gradual process, so you will need to be patient and disciplined.
Design Your Body Recomposition Workouts
One body recomposition workout plan must include a combination of cardio, resistance training, and flexibility work. The goal is to have 3 to 4 days of strength training per week, which will target multiple muscle groups at the same time. So, by doing squats, bench presses, and deadlifts, you will achieve muscle growth.
As far as fat loss, it would be best to have 2-3 days of cardio. HIIT (high-intensity interval training) is the best for torching calories.
Lastly, dynamic stretching or yoga will do just fine for flexibility work.
Adjust Your Diet
Nutrition is also a very important part of successful body recomposition. You’ll need to consume nutrient-dense foods that will provide you with energy. Foods like eggs, lean meats, and plant-based options are great protein sources and are essential for muscle growth. Montior your calorie intake to make sure you’re getting enough for the day.
Drink plenty of water, too! Staying hydrated is also vital.
Rest Days are Essential
To achieve body recomposition, it’s important to allow your muscles to repair and grow. You’ll need to have rest days, too. Overtraining can have a reverse effect on your muscles, so listen to your body and give it rest when needed.
Another essential factor is sleep. Aim for at least 7 hours per night to support muscle recovery.
Track Your Progress
To make sure you are on track, it’s essential to monitor your progress. We recommend keeping a workout journal where you can document your workouts, weights lifted, and measurements.
Also, it would be best to have a dietary journal, as well. It’s going to make your calorie intake easier and help meet your nutritional goals.
If you notice you are not meeting your goals, adjustment will be necessary. Discover what suits your body and lifestyle the best.
Remember that body recomposition is a process that takes time and effort. Stay committed, track your progress, and be ready to make adjustments to meet your goals. Who’s ready to step on a path to a leaner, healthier self?!
