Most people are under the impression that we can go for muscle gain or fat loss, but not both at the same time.
While there is some truth to it, it’s much more of a gray area than most people believe.
With the right tactics and attention to detail, pulling off a body recomposition is entirely possible. Today, we’ll go over exactly how to go about it.
Nutrition Comes First
Despite what many people believe, your nutrition will be the primary factor that determines your outcome. In the case of body recomposition, you need to cover two things:
1) Be in a moderate calorie deficit
2) Consume enough protein
To lose any fat, you need to be in a calorie deficit. By eating fewer calories than you burn, you force your body to tap into the fat reserves and get the remaining energy it needs. But, for a successful recomposition, you need to be in a small deficit to prevent muscle loss and give your body a chance to keep adding muscle while losing fat.
As a rule of thumb, you should be in a deficit of about 200 to 300 calories. If you need to eat 3,000 calories to maintain your weight, you should start your recomposition protocol on no fewer than 2,700 and see how it goes.
Besides that, you also need to consume enough protein, as the nutrient plays a vital role in muscle maintenance, repair, and growth. As a rule of thumb, you should consume around one gram of protein per pound of body weight. If you weigh 180 pounds, aim for 180 grams of protein.
Do Resistance Training Three to Four Times Per Week
Resistance training is vital for a successful body recomposition because it imposes the stress your muscles need to grow.
You shouldn’t do huge amounts of training volume because your recovery will be somewhat impaired. Still, you should aim for three to four weekly workouts, and each should be between 40 and 60 minutes long.
Make sure to do exercises for all of the major muscles, focus on making small progress from week to week, push yourself hard (but avoid technical failure), and never sacrifice proper technique for the sake of lifting heavier weights.
Get Enough Sleep
Sleep is another crucial element of successful body recomposition. While sleeping, the body has a chance to recuperate and grow stronger. Protein synthesis and growth hormone production skyrocket and contribute significantly to muscle maintenance and growth.
The mind also gets to recover from the stresses of each day, which allows us to feel focused, motivated, and energetic.
Plus, research suggests that sleep deprivation can lead to significantly greater muscle losses while dieting. When subjects slept for around seven hours per night in one study, they experienced much greater fat loss than they did when they slept for just over five hours.As a rule of thumb, we should aim for at least seven hours of sleep per night. Sleeping for up to eight hours might be even more beneficial.