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Body recomposition, also known as “recomping” or “recomp,” is the process of losing fat and gaining muscle simultaneously. A body recomposition diet during which you lose fat and gain muscle simultaneously is everyone’s dream.
People who were previously in-shape, or extremely overweight people who are new to working out, can gain muscle and lose fat simultaneously and relatively easily: Writer and consultant Lyle McDonald writes that people who were previously fit, stopped working out consistently, and who then go back to consistent training and dieting regain the muscle they lost quickly without gaining much excess fat1. Although building muscle without gaining fat is theoretically possible for the general population, it is impractical because it is such a slow, meticulous process: Lyle McDonald says that even though it is technically possible for already in-shape people to gain muscle and lose fat simultaneously, the process is very slow and tedious. Although body recomposition is possible and relatively easy for formerly fit or overweight, untrained people, it is impractical for the vast majority of gymgoers.
Although there are various weight training routines that will help you lose fat (future article coming soon), people who already have a substantial amount of muscle mass should not decrease the stimulus on their muscles by using low weight, high reps in an effort to burn fat.
As mentioned in the bulking macronutrient ratios article, only give yourself a slight surplus of calories: 10-20% over maintenance, or perhaps 200-250 calories per day over maintenance, is more than enough. Because true body recomposition is not possible for most gymgoers, the best method to changing your physique is to decide which you want: gain muscle or lose fat.
Body Recomposition, or losing fat and gaining muscle simultaneously, is every bodybuilder’s, fitness model’s, and regular gymgoer’s dream.
However, for most people, body recomposition is possible only through extremely meticulous attention to diet and training. Since trying to lose fat and gain muscle simultaneously is likely to keep you from making any real progress on either goal, it is best to pick one goal, either gaining muscle or losing fat, and concentrating on that goal.
Even though body recomposition is technically possible, attempting to lose fat and gain muscle at the same time usually leads to people spinning their wheels and getting no results. Body recomposition is the process of maintaining your actual body weight, but adjusting the composition of your body– losing fat and gaining muscle mass. When you want to maintain weight but gain muscle, it is important to know approximately how many calories you need.
You can also use a tool like the TDEE calculator (total daily energy expenditure) to get an idea of how much you should be eating.
Tools like the TDEE calculator can help you estimate how much protein you need, but again it’s very individual.
To be blunt, aerobic dance classes are not going to be a successful approach to body recomposition. I'm Ericka -- New mom, runner, CrossFitter, writer, social media lover, living my life as balanced and joyfully as possible in Indianapolis, Indiana. How do you know if you are making progress when you put yourself on a strict diet and exercise regimen? Researchers from McMaster University may have just discovered the ideal program for quickly losing weight and gaining lean body mass.
By Jill FanslauMuscle changes everything.The better your body composition—that is, more muscle and bone, and less fat—the leaner you’ll ultimately be.
FitnessBoost Your Stamina and Power Up Your StrengthIt's time to shift your butt off the chair and flex some muscle. FitnessThe Fat-burning, Muscle-building WorkoutLose weight and gain mass with the same workout. FitnessHow To Build More Muscle Quickly With Density TrainingWe reckon you'd be keen to build more muscle in a shorter period of time. Subscribe now to receive the latest Men's Health news, articles and promotions straight to your inbox!

Although bulking to gain mass and cutting to lose fat are the standard approaches that bodybuilders and fitness enthusiasts take to change their physiques, most people want to do both at the same time so that they can avoid getting fat while bulking or losing mass while cutting. The other group for whom body recomposition is possible is people who are very overweight and untrained1. He writes that the process is based on “insanely meticulous calorie and nutrient counting and timing” and only allows muscle to be built at an extremely slow rate3. Even though it would be theoretically possible to eat just enough of a surplus to build muscle but not enough to gain fat, having such a precise diet would be extremely meticulous. A decreased stimulus combined with calorie restriction is sure to result in muscle loss; instead, keep lifting heavy, and use calorie restriction and moderate amounts of cardio to lose fat. By keeping your weight loss between 1-2 lbs per week, you will be able to maintain more muscle mass.
Instead, it is better to choose one goal, whether it be bulking or cutting, and then focusing on it. She lost 60lbs several years back and has not only maintained her weight loss, but has completely transformed her body in the meantime. Weight loss is great and can help you become healthier, but really what we should be striving for is to lose body fat while also gaining lean muscle mass and strength. If you are at a caloric deficit you may lose weight, and if you are at a caloric surplus you may gain weight. This assesses how much fuel you need based on age, sex, height, weight, and approximate activity level. If you do not get enough protein your body will not be able to properly recover and heal the muscles you’ve worked out so hard. Animal-derived proteins such as meat, eggs, whey, and casein are usually processed most efficiently by the body.
Opinions and data fly around the internet and it’s hard to determine what’s true and what’s false. The goal is to build muscle and strength, and lose body fat, so knowing what activities will accomplish this is vital. Plan on lifting weights 3-5 days a week for at least half an hour, and focus on multi-joint functional movements such as bench press, deadlifts, military press, and squats. Ultimately body recomposition is the same as weight loss or intentional weight gain: the better you know your body, the more success you will have. Many people wonder whether the numbers going down on the scale means they're losing fat, and if the numbers are going up, whether they're gaining muscle. Muscle increases your resting metabolic rate, burning a higher amount of calories around the clock. Theoretically, body recomposition would be the best way to transform your physique, but reality makes losing fat and gaining muscle simultaneously much easier said than done. In fact, studies have shown that even if overweight, untrained eat a calorie deficit, they can lose fat and gain muscle at the same time2. This approach may be good for fitness models who need to be photo shoot-ready at all times, but it is not practical for someone who wants to make significant changes to his or her physique because trying to stay lean “isn’t consistent with the goal of trying to get stronger and more muscular for the most part”3. However, if you want to build muscle, that does not mean that you can eat everything in sight; likewise, if you want to lose fat, you should not immediately go to 1,000 calories and 5 hours of cardio per day.
The point with recomposition is to maintain actual body weight, but change what the weight is composed of. Again, it’s not exact because we all do different types of activities and our bodies all react differently. If you are vegetarian or vegan, there are plenty of great protein powder options like soy, pea, and rice, or you can try to add more whole food proteins like dry or fresh peas, nuts, and soy products like tofu and tempeh.

Exercises like push ups, pull ups, planks, and other bodyweight exercises are also great and should be used as accessory to your main movements.
This is a question that many body builders and those trying to lose weight (while gaining muscle) try to understand on the way to their goal weight.
Although a body recomposition plan during which you lose fat and gain muscle simultaneously is theoretically possible, for most people it would be so meticulous and so slow that it would be impractical and only lead to frustration.
Because of the high attention to detail and the slow rate of progress, people who are attempting a body recomposition plan will only  “spin their wheels” and make little progress on either goal. Since minimizing fat gain while bulking and muscle loss while cutting is the best way to approach a body transformation, it is crucial that you have a well-structured diet and exercise plan. Because muscle is so dense, one pound of it takes up a whole lot less space than one pound of fat.
You can aim for a certain calorie amount for a week, take a look at your weight and assess how you feel, and adjust it until you find the perfect number. You can use your TDEE as a starting point, and work up or down from there based on your results. Some people will do just fine eating a diet full of carbohydrates and lower in fats, while others will easily trim down with very little grains and high amounts of saturated fats. What’s important is that you are not going moderate and then in your intensity periods goin harder, but that you are going moderate and in your intensity periods you are going as hard as you possibly can until failure. Both diets were above the recommended daily amount of protein.The participants worked out 6 days a week, doing resistance training, sprint work, high-intensity interval training (HIIT), and plyometric circuits. Instead, a better approach is to decide whether you want to bulk (gain muscle) or cut (lose fat), and then structure your diet and training so that you minimize your “losses” to the other aspect of your physique. If you are unable to accurately track your progress, it would be extremely difficult to adjust your diet and training as needed to continue progressing. Considering this, experts agree that body recomposition plans are impractical for most people.
In this video you'll be shown an easy and accurate way to tell exactly how much muscle you are gaining and how much fat you are losing!
Considering the meticulousness of very lean bulks and their extremely slow rate of muscle building, attempting to gain muscle without fat is very impractical and will lead to people spinning their wheels and accomplishing nothing.
You need to chart how much muscle you are gaining each week and then tailor how you eat and work out accordingly (so, if your desire is to look lean and not bulk up too much you probably want to scale down your weight lifting). Anaerobic training—like HIIT, sprints, and plyos—are known to burn a ton of fat and improve fitness.
And the men in the study were overweight and untrained to start, so their bodies responded well to the stimulus, Aragon explains.They were also closely monitored by a team of scientists the entire time, he says. In the real world, the average guy would find it extremely difficult to adhere to such a strict and tough plan without assistance.However, the study proves that if you want serious results you need to put in serious effort. You need to cut calories, drastically increase protein, move more, lift weights, and break a sweat multiple times a week. There’s no easy way around it, especially if you want to see big changes within a few weeks.

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