Whether we want to lose weight or gain muscle, we often refer to the number on the scale to track our process. While our weight can determine our fitness, it won’t tell the whole story. Switching your focus towards body recomposition can place you on the path to better health.
What is Body Recomposition?
Body recomposition is a fitness goal that doesn’t rely on body weight to determine a person’s overall health. Instead, body recomposition looks at body fat and mass, the two key contributors to our body weight, and looks at how they compare to each other to assess health outcomes.
A person focusing on body recomposition may try to lower their body fat mass and increase their lean body mass, but body fat percentage won’t necessarily be reflected on a scale.
Since muscle is more dense, it takes up more volume than an equal amount of fat. That means a fit person may weigh 10 pounds more than a slim person of equal height, even though they wear the same jean size. Body measurements more accurately determine muscle changes.
What are the Benefits of Body Recomposition?
While your weight loss goal may include exercise, that isn’t always the case. More often than not, a weight loss regimen will consist of calorie restriction. Depending on your height or how you set up your diet, you could be missing out on vital nutrients or macros, like carbs and fat.
However, body recomposition requires you to focus on the total health of your body. Calorie restriction can lower your immunity, weaken your bones, and cause fatigue if you aren’t careful. When building muscle, you often have to eat more to support muscle growth and energy.
If you decide to experiment with body recomposition, you’ll notice the following:
- More power and energy through strength training and cardio
- Increased muscle mass Improves your ability to burn fat
- Less fat tissue leads to a lower risk of disease and obesity
- Better physical shape (in comparison to slim people)
- Improved diet control, as you aren’t starving yourself
Calorie restriction will likely increase your confidence, but you may compromise your mental and physical health in the process. Body recomposition gets you closer to your aesthetic fitness goals without compromising your well-being. In the end, it offers the best of both worlds.
How Can You Start a Body Recomposition Routine?
Body recomposition allows you to build muscles and lose weight simultaneously. Similar to other fitness goals, you need a consistent combination of diet, sleep, and exercise to be successful.
The Basic Body Recomposition Diet
With body recomposition, you want to preserve muscle mass while losing fat tissue. You’ll only have to be at a moderate caloric deficit to do this, so don’t go overboard. Make sure you stick to a diet that includes complex carbs for energy, protein for muscles, and healthy fats for satiety.
The Basic Body Recomposition Workout Routine
A body recomposition workout routine will include resistance training (weights), bodyweight workouts, high-intensity interval training, and compound exercises. Cardio exercises, such as jogging or jump rope, should be included to improve heart health and your sleep schedule.
Other Important Body Recomposition Tips
All diet and exercise routines require discipline, but they aren’t the be-all and end-all. Staying hydrated, for example, is essential for any fitness goal, especially when you want to lose fat. Water will help your muscles repair themselves and effectively metabolize fatty tissues.
However, without enough sleep (7-8 hours a night), you’ll most likely sabotage your fitness goals. That’s because sleep also aids in muscle repair and can curb hunger. Finally, reduce your stress levels. Stress releases the hormone cortisol, which could increase your appetite.