Let’s talk body recomposition

Let’s talk Body Recomposition

Simply put, body recomposition, also known as “body recomp” is the art of losing fat and building muscle at the same time. With body composition, someone can be the same weight or even weigh more, because muscle and fat can be the same weight, but look very different.

For example, someone can be 130 pounds in January, but most of this weight is fat. Through diet and exercise, this person can still remain 130 pounds but with most of it being muscle instead of fat, along with the weight of that muscle being redistributed to other places of the body. So instead of a large stomach, this person can have a more toned stomach with more muscle weight in the legs. They can also have more muscle in their back and arms. They still weigh the same, but most of this weight is muscle instead of fat.

Body recomposition has become very popular over the years, especially amongst women, especially those who strength train. With the evolution of fitness, more women are realizing that strength training can be a powerful form of exercise to achieve the desired results of a slim waist, beautifully toned arms and round, firm glutes. I personally have gone through my own form of body recompositioning. I have experienced the art of cardio mixed with strength training to achieve a toned body with strong muscles. 

Why consider Body Recomposition?

I love the art and process of body recomposition. I think it is especially beneficial for beginners on their fitness journey. This is because you can switch up your workouts with an infusion of cardio, HIIT and strength training so exercise isn’t boring. It is also beneficial because you can build a solid nutrition foundation. With body recomposition, oftentimes we go into a caloric deficit in order to lose fat. Although this may seem too restricting it is not! It actually taught me better eating habits.

The reason why we can still feel full even in a caloric deficit is because we are (or should be) eating enough protein according to our body weight and protein increases satiety (the feeling of fullness). In a caloric deficit, it is typical to eat about 1.6 grams of protein per body weight. So if you are 180 pounds, you should be consuming 288 grams of protein per day. Don’t be intimidated by these large numbers. Once you switch up your nutrition habits, you will see how simple it can be to incorporate more protein into your diet.

Body recomposition also taught me how to be more active in everyday life. Even on rest days I’d take walks, do fun activities like rock climbing with friends and stretch. This is because I was building healthy habits all around.

How to accomplish body recomposition

Body recomposition is accomplished by several factors. This includes figuring out how much weight you want to lose (be very specific, i.e. 15 pounds), tracking your macros (setting a protein goal) and calorie intake and following a strength training routine that includes progressive overload. This is a simple recipe for body recomposition.

The reason you want to be very specific with how much weight you want to lose is because setting specific goals will help you to create specific and detailed plans, as opposed to just winging it. When I first set out on a weight loss journey I set out to lose 10 pounds in two months. Although I did not lose the 10 pounds in two months (it took me about  six months) it still was effective because I was working towards something specific. 

When it comes to tracking your macros this doesn’t have to be as tedious or restrictive as it may sound. I also think it’s only necessary to do this for maybe a few months, not long-term. It just needs to be implemented long enough to become a habit. Once you begin to read labels and continue tracking your fat, protein and carb intake, it will become a habit overtime. Remember, always prioritize protein and eat at least 1.6 grams of protein per body weight!

Lastly, following an organized fitness regimen is also key. This includes one that implements progressive overload, which is doing the same movements overtime but adding weight to build strength and endurance as time progresses. This does not have to be boring and switching things up is always good! Stick to a plan, but also be flexible enough to listen to your body and try new activities outside of strength training like swimming, pilates, walking, boxing, etc.!

Rest + Recovery

Rest and recovery is something that I neglected when I first started my fitness journey. I believed that rest was for the week and I needed to earn my rest days. I realize now that rest and recovery is just as important as working out. Without proper rest and recovery, we wouldn’t even be able to workout! We would just be burnt out and not be able to show up as our best selves. We probably won’t be able to show up at all. Proper rest includes quality sleep, massages, stretching, myofascial rolling, active rest days, family time, spending time alone and just doing nothing sometimes. 

A healthy mindset

Overall, although you are aiming for an outside transformation, remember that the inside transformation is important too. This is where it starts. Be kind to yourself, practice compassionate self discipline and remember - no matter how hard you work, transformation just takes time. Prioritize rest and recovery just as much as you do working out. Stick to a specific nutrition plan, one that includes cheat days. Be creative, have fun and keep getting back up, no matter how many times you fall.