For the most part, those who want to lose weight are typically aiming for that lean and toned physique.
When it comes to following a fat loss program, most aim to lower the number on the scale rather than aiming to increase muscle mass and minimizing fat in the healthiest way possible.
This is where someone might want to do a body recomposition. In today’s blog, I will discuss what a body recomposition is, it’s benefits, and how you can start implementing it to reach your physique goals.
What Is a Body Recompostion?
A body recomposition is a training program which focuses in altering the muscle-to-fat ratio in someone’s body, typically done through a combination of strength training and endurance training.
Since a body recomposition is more of a lifestyle than a diet, it’s considered the healthiest and most sustainable approach for someone trying to better their physique and overall health.
Those who desire to gain muscle while losing fat must commit to changing their overall diet and training in ways that facilitate a body recomposition.
Instead of tracking weight on a scale, one should evaluate results by taking body circumference measurements,measuring body fat through methods such as skinfold calipers, tracking improvements in the gym, and/or self-analyzing themselves in the mirror.
The Benefits
If done correctly, a body recomposition changes the makeup of one’s body so that there is less fat and more muscle.
Having a healthy muscle mass-to-fat ratio can improve someone’s overall health and fitness while decreasing risk of various chronic diseases¹, such as diabetes, cancer and heart disease.
Favoring body recomposition techniques over other traditional methods of weight loss may result in much slower weight loss, or no weight loss at all, due to the simultaneous gain in muscle.
This is why a recomposition is a better indicator of one’s overall health rather than what the number on the scale says.
In addition, increasing muscle mass boosts one’s basal metabolic rate (BMR), meaning that they will burn more calories while at rest².
Implementation
Those that desire to alter their body composition are advised to use various training methods to increase muscle mass and lose fat. Though body recomposition principles can be used by anyone, methods vary depending on specific body composition goals.
For example, a competitive bodybuilder who wants to put on more muscle and cut fat will take a different dietary and exercise approach than an overweight person who wants to lose fat and gain muscle.
However, a body recomposition benefits everyone regardless of the amount of fat one might want to lose or muscle one might want to gain.
When it comes to learning how to implement this program, its important to understand that the aim is to both preserve and build muscle while losing fat at the same time. This means that a combination of endurance and strength training is necessary to alter body composition.
In addition, a diet high in protein will help with fat loss while supporting muscle growth³.
The key to an effective body recomposition is finding the right balance between diet and exercise.
In conclusion
A body recomposition is a training program which focuses in altering the muscle-to-fat ratio in someone’s body, typically done through a combination of strength training and endurance training.
In addition, increasing muscle mass boosts your basal metabolic rate (BMR).
Having a healthy muscle mass-to-fat ratio can improve someone’s overall health and fitness while decreasing risk of various chronic diseases, such as diabetes, cancer and heart disease.
A combination of endurance and strength training is necessary to alter body composition.
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Links
Here’s a link to a more detailed article in regards to body recomposition!
Here are some videos that explain body recomposition programming!
The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and nutritional advice before applying the content on this site to themselves. Samuel Navarro will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this post. You are ultimately responsible for all decisions pertaining to your health.
references:
¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4859313/
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