Introduction
Everyone wants to lose unwanted weight and grow healthy muscles. But the thought of achieving both goals simultaneously seems like a pipe dream. Many people think that it's impossible to gain muscle while losing fat. These are the people who don't know about body recomposition. We are sure that you are here because you are also on the list of the uninformed people. We are writing this blog for people like you, who want to focus on their health after knowing everything related to fitness. In this blog, we’ll explore how you can achieve body recomposition, focusing on key factors like diet, workouts, and overcoming challenges.
What is Body Recomposition?
It's simple to explain in words, but difficult to achieve. So what exactly is this alien term? In simple words, it is the process that allows you to build muscle and lose weight simultaneously. It is not like conventional workouts that focus on either losing weight or gaining muscles. It combines both goals in one.
How this process works:
When you’re in a calorie deficit (consuming fewer calories than you burn), your body taps into stored fat for energy, leading to fat loss. At the same time, with proper strength training and nutrition, your body can use available protein and nutrients to repair and build muscle.
Who can gain its benefits:
The Beginners
Those who are new to daily fitness routines tend to lose weight and gain muscles faster. It's because of the heightened responsiveness of the body and also the newfound motivation to build a fit body.
Overweight individuals
With higher energy reserves (fat), they can build muscle even in a calorie deficit. These people have much fat to lose in exchange for gaining muscles.
Trained individuals with plateaued results
Athletes and regular fitness enthusiasts can also embrace the benefit of following a body recomposition guide. They just need to adjust their workout and diet.
The Role of protein in body recomposition
Protein is the cornerstone of muscle repair and growth. It also plays a crucial role in preserving lean muscle mass during fat loss.
Why is protein a crucial part of this process?
Muscle repair: It helps to repair muscles after workout and support their growth.
Satiety: Protein keeps you fuller for long and helps you follow a calorie deficit diet.
Thermogenesis: Digesting protein burns more calories compared to fats or carbs. This helps with fat loss.
How much protein do you need?
The general recommendation for body recomposition is 1.2–2.2 grams of protein per kilogram of body weight per day. For example, a 70 kg individual should aim for 84–154 grams daily.
Best Sources of Protein:
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Lean meats like chicken, turkey, and fish
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Plant-based options like tofu, lentils, and chickpeas
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Protein supplements, such as whey or pea protein powder
Protein is imperative to body recomposition. That's why it is important to follow a good diet and choose the best protein powders for fat loss and muscle gain.
Workouts That Support Body Recomposition
You can reap great benefits if you indulge in workouts that lead to body recomposition. A combination of strength training and cardio is essential to attain your goal.
Strength training
Lifting weights or resistance training stimulates muscle growth by challenging your muscles and triggering protein synthesis. Focus on compound exercises like squats, deadlifts, bench presses, and pull-ups, as they work multiple muscle groups simultaneously.
Cardio Workout
Cardio helps burn calories and improve cardiovascular health. However, excessive cardio can hinder muscle growth. Opt for moderate-intensity steady-state cardio or high-intensity interval training (HIIT) for maximum efficiency.
Nutritional strategies
It is important to follow a balanced diet to speed up the body recomposition process. Calorie and nutrition intake must be in equilibrium to achieve desired goals.
Calculate your calorie needs
It helps you ensure that you don't go beyond the limits. This ensures that you are in control of every bite you take.
Balance Your Macros
Protein: Always prioritise this holy grail of nutrition if you want to grow strong muscles. You can also take supplements for building lean muscle.
Fats: Include healthy fats like avocados, nuts, and olive oil for hormone regulation and satiety.
Carbs: Choose complex carbohydrates like oats, quinoa, and sweet potatoes to fuel workouts and replenish glycogen stores.
Meal Timing and Frequency:
While total calorie and macro intake matter most, timing can also play a role.
Pre-Workout: Have a balanced meal with carbs and protein 1–2 hours before exercise for energy.
Post-Workout: Consume protein within an hour after training to maximize recovery.
Common challenges and solutions
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Difficulty Building Muscle in a Calorie Deficit:
Solution: Aim for a small calorie deficit (10–20%) to ensure enough energy for muscle repair.
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Fatigue or Lack of Energy:
Solution: Ensure you’re consuming enough carbs around workouts and getting 7–9 hours of sleep per night.
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Measuring Progress:
Solution: Rely on body measurements, progress photos, and strength gains rather than just the scale. Muscle is denser than fat, so weight changes might not reflect your progress.
Conclusion
Now that you have reached the end of our blog, we hope that you have understood the drill. Eat right, workout right and sleep tight; that's the only drill you need to follow consistently to achieve your goal. You will lose weight and build muscles if you walk on the right path. In case you find yourself stuck, the experts at Divine Nutrition will come to rescue you; you just need to get in touch with us.
Frequently asked questions
Q1: Can I build muscle while losing fat as a beginner?
Yes, beginners are in a prime position to achieve body recomposition due to their body’s quick adaptation to strength training and balanced nutrition.
Q2: How much protein do I need daily for body recomposition?
Aim for 1.2-2.2 grams of protein per kilogram of body weight, depending on your fitness level and goals.
Q3: What types of exercises are best for body recomposition?
Compound strength-training exercises (like squats, deadlifts, and presses) paired with HIIT cardio sessions work best for building muscle and burning fat simultaneously.
Q4: How long does it take to see results from body recomposition?
Results vary, but noticeable changes typically appear within 8-12 weeks with consistent workouts and proper nutrition.
Q5: Is whey protein essential for body recomposition?
Whey protein is not mandatory but is highly beneficial due to its fast absorption, which helps in muscle recovery and growth post-workout.
Q6: Can I achieve body recomposition without counting calories?
While counting calories helps, focusing on eating whole foods, getting enough protein, and following a structured workout plan can still yield results.
