BODY RECOMPOSITION
How body recomposition goes a long way. Body recomposition refers to the process of changing the composition of one’s body by simultaneously losing fat and gaining muscle. It is a key aspect of achieving overall wellness and leading a long, healthy life. Many individuals focus solely on weight loss or muscle gain, but body recomposition encourages a more holistic approach to fitness. By combining both goals, individuals can achieve a leaner, stronger physique while also improving their overall health and well-being.
Achieving this requires a well-structured approach that combines diet, exercise, and lifestyle adjustments. Here’s a comprehensive guide:
- Optimize Your Nutrition
Caloric Deficit with High Protein: To lose fat, you need to consume fewer calories, but for muscle growth, sufficient protein is essential. Aim for a mild caloric deficit and consume around 1.6 to 2.2 grams of protein per kilogram of body weight per day.
The Indian Council of Medical Research (ICMR) recommends that an average adult should consume about one gram of protein per kg of body weight every day. In some fitness studies where subjects were able to achieve a successful body recomposition, they were often intaking around 2.4 to even 3.4 gm of protein / kg of bodyweight. This is equivalent to roughly 1g to 1.6g of protein per kg bodyweight.
For eg. if you weigh 80kg and have learned that your body fat percentage (calculate with body fat percentage calculator) is 15%, multiply 80 x 0.15 (15/100). This is your body fat mass in kilograms (80 x 0.15 = 12kg). Then simply subtract this from your total weight to get your lean body mass. Here, we are looking at 80 – 12 = 68kg of lean body mass. Multiply this lean body mass by a value say 1.5 to calculate avg. protein requirement for building muscles (elite athletes need higher values above 2.4), and you get 102 grams of protein requirement per day. Far more realistically achieving this daily requirement – upping your protein intake either animal or plant based.
Nutrient Timing: Eat protein-rich meals spread throughout the day to stimulate muscle protein synthesis. Consuming protein and some carbohydrates post-workout can aid in recovery and muscle growth.
Quality of Diet: Focus on whole foods, minimizing processed foods and added sugars. The diet should include fruits, vegetables, whole grains, healthy fats, and lean proteins. Body recomposition is influenced by diet.
- Tailor Your Exercise Routine
Strength Training: Prioritize compound movements (e.g., squats, deadlifts, bench presses) that target multiple muscle groups. Aim for 2-4 strength training sessions per week, focusing on progressively overloading the muscles by increasing the weight or reps over time.
Cardio for Fat Loss: Incorporate low to moderate-intensity cardio exercises like jogging, cycling, or swimming. These can help create a caloric deficit without excessively taxing the body. High-Intensity Interval Training (HIIT) can also be effective but should be used sparingly to avoid overtraining.
Rest and Recovery: Muscles need recovery/ healing time. This means getting adequate sleep (7-9 hours per night) and allowing at least 48 hours of rest before targeting the same muscle groups with intense workouts again.
- Lifestyle Adjustments
Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for recovery, hormonal balance, and overall health, which all contribute to muscle building and fat loss.
Stress Management: Stress and that too chronic persistent can be harmful. Engage in stress-reducing activities like meditation, walking, reading, or any other hobbies.
Consistency is Key: Body recomposition is a slow process that requires consistency over time. Quick fixes don’t lead to lasting changes.
- Monitor Progress and Adjust Accordingly
Track Your Progress: Use methods like progress photos, body measurements, body fat measurements, and how your clothes fit to assess your progress rather than relying solely on the scale.
Adjust as Needed: If you find you’re not losing fat, you may need to decrease your caloric intake slightly or increase your activity level. If you’re not building muscle, look at increasing your protein intake, caloric intake, or adjusting your resistance training program. Consult professionals if need arises.
Remember, body recomposition doesn’t happen overnight. Patience, persistence, and adherence to your plan are key to success.