Body Recomposition: Lose Fat and Gain Muscle at the Same Time
Body recomposition involves losing fat and building muscle. Combining all goals with a balanced diet, strength training, cardio, and rest is difficult but possible. Body-recomposition strategies:
1. Calorie Balance
Create a calorie deficit by eating less calories than you burn to lose fat. Muscle growth requires enough energy. Aim for a little calorie deficit or maintenance level to lose fat and build muscle.
2. Macronutrient Distribution
Maintain a balanced macronutrient distribution with 1.6 to 2.2 grammes of protein per kilogramme of body weight for muscle repair and growth, moderate healthy fats, and carbs for exercises and recuperation.
3. Strength Training
Include main muscle group resistance training 2-3 times per week. Progressive overload increases weight, reps, or intensity to build muscle.
4. Cardiovascular Exercise
Regular cardiovascular workouts aid fat loss and fitness. High-intensity interval training (HIIT) burns calories and preserves muscular mass.
5. Hydration
Hydrate to improve digestion, muscle function, and health. Hydrate throughout the day, especially after workouts.
6. Rest and Recovery
Allow enough rest and recovery between sessions to avoid overtraining and promote muscle growth. Quality sleep improves hormone regulation and recovery.
7. Consistency
Body recomposition requires consistency. Maintaining your diet, exercise, and lifestyle will lead to gradual progress.
8. Monitor Progress
Weight, body fat, and muscular measurements should be taken regularly to track development. Adjust your strategy based on body feedback and progress.