How To Build Muscle and Burn Fat With Body Recomposition?

You may have heard about body recomposition in the gym before. That’s because body recomposition (or body recomp, for short), is the process when you’re losing fat while simultaneously gaining lean muscle. Needless to mention for most people out there, this is their number one goal when it comes to physique and performance enhancement.

In fact, body recomposition is what bodybuilders are searching for. That’s because bodybuilding involves losing as much fat as possible while gaining as much muscle as possible. But there are various ways to do so. Bulking and cutting are among them, and yet, there’s body recomposition. Yet, most professionals seem to either bulk or cut. Why? Why wouldn’t they attempt body recomp?

Well, body recomp is actually a more common thing among beginners, among people who just started their new workout regimens. This means that for the first few months of their training, beginners could expect to notice fat loss and muscle growth occurring at the same time. Beginners usually notice such effects occur relatively easily.

However, after this, most people reach a plateau in “body recomp”. This means that they cannot burn fat and gain muscle anymore. That’s why they resort to the old bulking and cutting mix in order to keep improving their bodies. Bulking means focusing mostly on gaining as much muscle as possible with a certain diet and workout plan. Cutting means focusing mostly on cutting as much fat as possible (while maintaining as much lean muscle), with a certain diet and workout plan.

Yet, can you lose fat and gain muscle at the same time with body recomposition for longer? Yes, you can. You just need to know how to body recomp the right way.

Body Recomposition: How To?

It is important to understand that nobody can continue body recomp indefinitely. However, it is very possible to continue your body recomposition for a long period as long as you do it right. There are numerous things you can do in order to reap the most benefits. With the help of various tricks, you can burn the most fat and gain the most muscle during your body recomposition that will last longer.

So, during body recomposition, you aim to burn fat and gain muscle mass. You need to realize that as a beginner, you will see more and faster results than an advanced lifter. The gains tend to be bigger and faster in the beginning, then slowly decrease. The same is true about fat loss. People with higher body fat percentages will see substantially more weekly fat loss than those with lower body fat percentages. For example, if you’re over 30% body fat, you may notice 2% of current body fat loss per week. If you’re below 10% of body fat, you shouldn’t expect more than 0.2% of current body fat loss per week!

You mostly need to focus on your diet (calories, macronutrients, and micronutrients), workouts (strength training and cardio), and rest (sleep, stress, lifestyle choices). These are the most important factors when it comes to body recomposition. If one of these three is not on point, you are unlikely to experience any or good results from your body recomposition attempt.

Determine Your Calorie Balance

The problem with body recomposition is that you need to have a surplus of calories to gain muscle, and yet, to create a deficit of calories to lose fat. That’s the reason why it is problematic for professionals to do it both at the same time when they already have a good amount of muscle and a low body fat percentage.

But it is easier for beginners. In order to make body recomp possible, you will need to find a sweet spot where you will both build muscle and lose fat when it comes to calories. You need to calculate your calories by using an online calorie calculator, which uses your age, gender, height, weight, and weekly activity level.

You need to have a high weekly activity level to both lose weight and gain muscle. And you need to stay around the maintenance calories. Now, that’s when it gets tricky. With maintenance calories, your body maintains the same weight. However, given a high activity (workout) level with proper diet, body recomp is possible. For this reason, you need to pay very close attention to the fact of where your calories are coming from.

Micro and Macro Nutrients

For example, you can take 1,000 calories from pizza, and you can take 1,000 calories from chicken breast, for example. But the macro and micronutrients are going to be extremely different. That’s why you need to pay close attention to what you’re eating. You must provide your body with enough micronutrients and have a proper balance of macronutrients, which is usually around: 40% protein (about 1 g of protein per day per pound of body weight), 40% of carbs, and 20% of fat. Keep in mind: 1 gram of protein and one gram of carbohydrate is 4 calories, while 1 gram of fat provides 9 calories.

This balance can slightly change depending on your goals, what you need, and what works best for you. But it can’t go off the charts. For example, 10% of protein, 40% of fat, and 50% of calories won’t do the trick. Moreover, do not forget that there are nutritionless calories (those that offer no micro or macronutrient values) – AKA “empty” calories. You definitely should avoid these.

Also, pay attention to the times when you eat – AKA calorie cycling. For example, you may eat more after your workouts because your muscles tend to grow more in that period. There’s a “post workout” window that tends to shorten the more you train. So, you eat in surplus during that window but eat in a calorie deficit the rest of the time.

Training For Body Recomposition

So, you achieve great results as long as you eat the right amount of foods and the right foods. However, you can’t just grow muscle out of anything. If you want an effective body recomp, you obviously need to work out, and you need to work out a lot. How long would body recomp take it is down to you. It depends on your training level, quality of foods, as well as genetics (body type, hormones, etc.).

What you need to do is find the perfect balance between working out and resting. If you overtrain, your muscles can’t grow. If you undertrain, your muscles won’t grow as they should. So, a perfect balance between training and dieting is the perfect way for a body recomposition. This also involves enough rest (we’ll talk about it a bit later).

What you should aim for is to lift heavy, at least three times a week.

Strength Training

You could train even more, depending on your physique and lifting experience. However, you must focus on strength training at least three times a week. The reason why you may not need to workout more frequently is that you need to give your muscles time to recover between workouts. Especially if you’re mostly focusing on burning fat and you create a caloric deficit. This lack of calories means that you need longer to heal and grow.

In the end, you need to aim for three days a week of workouts. Intermediates may go four times a week. Advanced 5 times a week and professionals, go for 6 times a week. Spread the workouts evenly throughout the week. For example, if you had leg days, give them at least 2-3 rest days before you work them again, so they can recover. The recovery is the period when the muscles grow.

Yet, you need to ensure you work out correctly, with the proper amount of weights, sets, reps, and proper form. A personal trainer can help a lot.

Cardio

While strength training is crucial for muscle growth, cardio is highly effective for burning fat. This means that if you want to do a proper body recomp, you will need a correct mix of cardio with your weight training.

Still, you need to be careful with lots of cardio. That’s because if you burn a lot of calories very fast through cardio exercises staying in a calorie deficit may throw off the balance you need for body recomposition. Calorie restriction with lots of calories burned through a workout puts you at the risk of losing lean muscle tissue!

Yet, do not avoid cardio completely as some people tend to do. Cardio is still very good for you, allowing you to shed excess fat and helps you stay healthy. Be sure that cardio does have its place in body recomposition and bodybuilding. But you need to follow a few simple rules to ensure you burn fat and stay away from muscle loss.

• Do intense bursts of cardio instead of long cardio sessions
• Do your cardio at different times to your weight training
• Spend more time lifting weights instead of doing cardio

Recovery

When it comes to recovery, the obvious and most important thing that we’re going to talk about is sleep. You definitely need to get high quality sleep. You’ll need a lot of sleep. But when it comes to recovery, the intensity and frequency of workouts play a major role, the diet you have plays a major role, and even your lifestyle does! For example, try to live a stress free lifestyle to boost your recovery. I know it is easier said than done, but at least you need to try to.

Cut out bad habits that will hinder your recovery process. Alcohol, tobacco, drugs, and so on and forth are all negatives when it comes to body recomposition, achieving your bodybuilding goals, or building muscle and burning fat.

For example, drinking alcohol will make your body first focus on getting rid of it, instead of focusing on recovering your muscles. This will hinder recovery, hindering your gains! Plus, alcohol may increase those hunger pangs, especially for junk food. This could lead to a very negative effect on your diet. In short – these are all very bad for your body recomposition goals. Try to live a healthy lifestyle which will definitely help achieve your goals. However, what about sleep?

Get A Lot Of High Quality Sleep

Getting enough high quality sleep is crucial for body recomp. Not only sleeping is going to boost your metabolism and immune system, but the body releases hormones that your muscles need to recover mostly at night. In short, your body mostly recovers at night. On the other hand, if you are not getting the sleep that your body needs to heal and grow, your entire training regimen can fall apart. Your body releases more stress hormones that hinder your gains, ruin your cognitive functions, and lead to numerous other negative effects.

In short, by not getting enough sleep, you will definitely not be able to have a good body recomposition. You should aim for 8-10 hours of sleep every night. Make sure you get quality sleep too. Ensure your bedroom is cool, quiet, and dark. Avoid drinking water 1-2 hours before going to sleep, and avoid eating at least 3 hours before going to sleep. Also, avoid any screens (TV, phone, PC, etc.) at least one hour before going to bed.

Use Body Gear For Body Recomposition

It is hard to achieve body recomposition to build muscle and burn fat at the same time. You need to be very careful with the amount and types of foods you eat, you need to work a lot, have a proper lifestyle, get enough sleep, and so forth. You need to be mentally prepared for what is ahead of you.

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