Body recomposition – what is it and what is it not?
This is a fundamental question and, despite appearances, the answer is not the easiest. This is for a simple reason – recomposition is not only the process of reducing body fat while increasing muscle mass, but also while maintaining it at its current level.
Properly understood, recomposition is a change in the proportion of body composition. If, for example, you reduce body fat and maintain muscle tissue level, your body proportions will improve (the proportion of lean mass to total weight will increase). And the outcome? A more athletic physique, with no real muscle growth.
It is also important to remember that body recomposition is not the same as the broadly understood weight reduction. This is because in this case, the priority is solely on (healthy) weight loss, while the essence of recomposition is to improve body composition, and a very important part of this is to protect the muscle tissue.
Who might benefit from recomposition?
Recomposition is a process that requires proper training and nutrition, and it takes a relatively long time to see results. Who should think about recomposition as an effective way of changing their physique?
- Beginners – If you are just starting your adventure with strength training, almost any type of activity will be more effective for you (initially) than for more advanced people. A strong training stimulus, rapid adaptation of the body and adherence to nutritional recommendations can make recomposition yield great results.
- Those returning to activity after a break – a prolonged injury or a break in training can be a good reason to try recomposition. Muscle memory promotes rapid recovery of muscle mass while reducing body fat.
- People struggling with excess body fat – energy reserves help maintain muscle mass even when there is a calorie deficit.
Nutritional principles during body recomposition
There are no results without a proper diet – the same is true for body recomposition. The right nutrition helps to trigger the indicated processes in the body (e.g. burning fat reserves) and also gives you the strength to train regularly. Here are the three most important nutritional principles you need to observe when recomposing your body:
- Caloric deficit
Controlling the number of calories consumed is key to good results. In recomposition, a moderate or low calorie deficit works best. We are talking about a level in the range of 10-15% below the total daily energy requirement. This is usually around 200-300 kcal.
- Protein supply
Adequate protein supply = efficient hypertrophy (the process of muscle growth and volume increase resulting from strength training). During body recomposition, we are talking about a range of 1.6-2.2 g per kilogram of body weight on a daily basis. It is important to remember that protein has a muscle-protective function, which is important in the event of a caloric deficit.
- A healthy and varied diet
A diet rich in the right nutrients, based on healthy, unprocessed products, supports the body during training, as well as ensures faster recovery and guarantees better well-being. It is worth rethinking your menu, as often even small changes can bring great results.
NOTE: Supplements are only an addition. They should never replace full meals.
Strength training in body recomposition
Strength training should be the foundation for working on body recomposition. It is responsible for triggering the phenomenon of hypertrophy. It is worth choosing complex exercises that engage the entire muscle groups at the same time – such as squats, bench presses and deadlifts. Isolated exercises can be an effective complement to these. Progression is key in strength training, so increase the intensity (more weight or more repetitions or series) over time.
Cardio training in body recomposition
Cardio in recomposition is a bonus – it helps to maintain an adequate energy balance and is also beneficial to health. There are many activities to choose from, such as walking, cycling, swimming and running. However, remember to keep the intensity low to moderate. Treat cardio training as a supplement to help you achieve your goals.
Training errors
Beware of the following mistakes if you want to successfully complete your body recomposition plan:
- Excessive cardio exercise – although recomposition is a marathon, not a sprint, you should beware of both. Calm cardio workouts will strengthen your body and help you change your figure.
- No conditions for progress – your muscles need to feel that they should be growing. Consequently, you need to provide them with quality training sessions of increasing volume.
- Fatigue – if you feel your body is overtired, plan a lighter week. Limit cardio, and at the end (if you still need to) temporarily reduce the volume of strength training.
Regeneration is the key to success
Regeneration, specifically sleep, is responsible for sustaining protein synthesis. In other words, your muscles grow when you sleep. What’s more, lack of sleep raises cortisol levels, lowers leptin levels and raises ghrelin levels, and the wrong balance of these hormones means you have a bigger appetite and lower energy levels, and you lose muscle mass faster instead of fat mass. Importantly, lack of sleep negatively affects your mood, reduces your motivation to train, and without it, even the best training plan will do little. Optimally, you should sleep 7-9 hours a night.
Rate of change and monitoring of progress
The rate of recomposition depends on many factors: level of training, protein supply, body fat volume, attention to sleep or age. It is important to remember that during recomposition, the weight can stagnate, so it is worth monitoring other indicators in addition to it, such as waist circumference (measure at the same time once a week) and body composition (analyse every 3-4 months).
It is worth keeping a training register and recording your results in it. It is also important to remember that recomposition is a slow and very individual process. The most important thing is well-being and this should be our main focus.
What influences the success of body recomposition?
Successful recomposition depends primarily on regular strength training with progression and a well-thought-out diet ensuring adequate protein supply and calorie balance with a minimum deficit. Recovery (sleep!) and motivation are also extremely important.
Body recomposition requires regularity and discipline, and takes longer than classic reduction or weight gain. Without the right motivation, the chance of success drops dramatically. Developing habits, appreciating small victories or the support of loved ones can help. It is worth remembering that far more important than perfection in action are regularity and consistency, and these flow precisely from motivation. Take care of it and it will be much easier for you to achieve your goal.
References:
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://pmc.ncbi.nlm.nih.gov/articles/PMC2951287/
https://journals.lww.com/nsca-jscr/fulltext/2012/08000/concurrent_training__a_meta_analysis_examining.35.aspx
https://www.scielo.br/j/rbcdh/a/NcWhZ3b4YDSxcvyydPjHJ3p/?format=html&lang=en