Body Recomposition ?How to lose body fat and gain muscle? Want muscle definition? It’s not about weight loss —
you need to know how to recomp your body.
“Get toned” is one of the most common goals I would hear this as a personal trainer (including yours truly) I heard this 90 percent of the time. Whether they “my clients” realize it or not, they are referring to body recomposition, the act of altering one’s physique by burning body fat and gaining muscle mass at the same time. These people know what they wanted — less fat and more muscle — but they often don’t know what it takes to get there.
To reduce your body fat, you have to eat fewer calories than you burn. But to build lean muscle mass, you have to eat more calories than you burn. However, your body is smarter than you may give it credit for, and by keeping a close eye on your diet (specifically when you eat what) and your training, you can absolutely lose fat and gain muscle at the same time.
Your body composition is the ratio of fat mass to lean mass in your body.
Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water — in other words, everything that’s not body fat. Depending on what method you use to measure your body composition, you may see water as its own percentage.
Body recomposition refers to the process of changing your ratio of fat mass to lean mass — that is, losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of “bulking and cutting” in which you intentionally put on a lot of weight first (muscle and fat) and then go through an intense calorie deficit to lose the fat and reveal the muscle underneath. Which one does for bodybuilding, figure and/or bikini shows
Forget about weight loss! What, yes I said forget about weight loss.
Body recomposition isn’t about weight loss; it’s about fat loss. On a body recomposition plan, you may maintain your current weight or even gain weight — remember hearing “muscle weighs more than fat”? This is semi-true. Muscle is denser than fat and will take up less area, even if the scale doesn’t move or may actually move up over time
During body recomposition, what changes, instead of weight, is your physique. As you progress through body recomposition, you may notice changes in your body, such as an overall firmer look or that your clothes fit differently. You may even gain weight, but have a smaller physique, at the end of your body recomposition program.
For example, I found I weighed exactly the same back when I was working out on a regular basis, the same as I did before I started exercising and eating healthy. I wore smaller clothes, however, and my body had more muscle tone than it did before. I also felt and was much stronger than before I began a strength training program
Body recomposition truly comes down to your specific health and fitness goals. Unlike traditional methods of weight loss — such as very low-calorie diets or periods of really intense cardio exercise — there’s no real protocol for body recomposition.
There are basic guidelines to follow. To successfully change your body composition, you need:
· Cardiovascular exercise for fat loss
· Resistance (weight) training to build muscle
· Overall decrease in calorie consumption to lose fat
· Increased protein intake to promote muscle formation
· To build muscle, focus on two main factors: weight training and protein consumption. Strength training is essential to changing your body composition — your muscles won’t grow if you don’t challenge them.
· Additionally, you can’t build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth. While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training.
Anyhow, here’s something to keep in mind to help you reach your goals of fat loss and muscle gains.
Burn Belly Fat
Everyone knows that belly fat can affect one’s self-confidence but a protruding belly can do more than just dampen one’s spirits. As a matter of fact, it is increasing a person’s risk of suffering from various health issues particularly in men. Among the health issues that you are exposing yourself to include heart disease, cancer, diabetes, and sleep apnea just to name a few. Although belly fat can be stubborn, there are ways for you to minimize its size and get rid of it altogether with a few steps.
Consult your doctor. First things first, you need to talk to your doctor regarding your belly fat so you will know what’s the best course to take to get rid of it. Your doctor will be able to test you for any health risks and from there help you find the best solution to fix it.
Minimize carb intake. One of the reasons why your belly’s circumference is growing is because of too much carbs in your diet. If you want to say goodbye to your belly fat, it would be better to check your diet and try and minimize foods that are loaded with carbohydrates. Go for 100% whole grains such as whole wheat bread, quinoa, and even pasta just to name a few.
Add more protein based foods. For men who are trying to reduce their belly fat, load up on proteins instead. Men should eat around 20 to 60 grams of protein per day or more depending on the level or intensity of your workout for the day. Examples of food that contain lean protein are eggs, pork, chicken, tofu, and lean beef. Not only will these protein packed foods help you reduce your belly fat, but you’ll also get more energy not to mention boost your muscle building abilities.
Lower your sugar consumption. Although women are more inclined to eating sweets, men too can fall victim to this indulgence which they pay for with their growing belly. Skip drinking sweetened beverages, candies, and even cakes and pastries. If you can’t, you can always limit your intake.
Say goodbye to alcohol. There is a reason why a large gut is called “beer belly” so if you want to reduce its size or get rid of your belly fat, it is important that you skip drinking beer and other alcoholic beverages altogether. Sounds tough, it’s true, but you’ll be happier in the long run especially when you get to show off those rock hard abs.
Start moving. No matter what diet you are following without proper exercise added to your fitness routine, you won’t see any significant improvements to your belly size. If you are really determined to lose your belly fat, you shouldn’t forget to exercise.
Losing belly fat is not easy but it can be done as long as you are willing to make significant changes in your lifestyle. Keep in mind that you are at high risk of suffering from various health issues if you don’t take action when it comes to your belly fat.