7 Surprising Facts About Body Recomposition You Need to Know

Body Recomposition: How to Lose Fat and Gain Muscle Simultaneously

Body recomposition can be defined as the process of burning fat while gaining lean muscle at the same time. However, many people believe that bulky muscles cannot coexist with a lean physique, leading to confusion about the concept of body recomposition. In simple terms, it is a transformation where one builds strength without adding bulky muscles or gains muscle without adding fat. To achieve this transformation, two adjustments are necessary – a well-calibrated caloric intake and an effective exercise plan.

The Body Recomposition Diet

Diet plays a crucial role in body recomposition. While exercise is an essential part of the process, diet holds the key to achieving the desired transformation. Most forms of dieting involve cycling in some way. Cycling refers to modifying nutrition on certain days. It can be regulated periodic fasting, a diet based on ketogenics, or carb backloading. The only thing that remains consistent across all these diets is the need to consume more carbs and calories on workout days than non-workout days.

The rationale behind this cycling is that the body requires more calories for energy and recovery after training compared to rest days. Proper cycling of calories helps in losing fat while gaining muscle, optimizing hormones, and promoting longevity.

Calorie Cycling

Calorie cycling can seem simple, but it requires in-depth understanding and planning. To begin with, it is important to define the term “training.” For body recomposition, training refers to performing a weight training routine for at least 30 minutes, three times a week. Resistance training is the most effective way to gain muscle while working towards body recomposition.

Now that the definition of training is clear, it is necessary to calculate the number of calories required for optimal fat loss and muscle gain. First, calculate the maintenance calories (MC) by multiplying your weight in pounds by 14 and then by 17. This range is the acceptable range for maintenance calories. Next, calculate your training day calories by increasing the MC by 15%. These are the calories required on days you train with weights. Finally, calculate your rest day calories by reducing the MC by 10%. Rest days are the days that do not include weight training.

The Formulas

The formulas mentioned above may seem intimidating, but they are the foundation of body recomposition. Calculating your numbers and applying them to your lifestyle can help you achieve that lean and muscular body that is often sought after. These formulas are the first step in your journey towards body recomposition.

In conclusion, body recomposition is achievable with consistent effort and discipline in regards to diet and exercise. Calorie cycling, alongside resistance training, is the foundation of the process. Cycling involves consuming more carbs and calories on workout days and fewer calories on rest days. Understanding these basics and applying them judiciously can help you achieve your desired body transformation.

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