What does Recomposition Mean in Fitness? (Less Fat & More Muscle)

Using body recomposition techniques can help individuals lose weight while improving their muscle mass. It can also help them burn more calories and increase their strength.

Recomposition in fitness refers to body recomposition that rearranges the amount of fat and muscle in your body. It is a process that increases lean muscle mass and decreases the body fat percentage, and you can achieve this with a combination of healthy nutrition and fitness.

When you improve your body’s recomposition, you’ll start to notice noticeable changes such as a more firm look. It is normal to gain weight during recomposition, but at the end of the recomposition, people tend to have a smaller physique.

When Does Body Recomposition Happen?

The goal of body recomposition is to have it take about 8 to 12 weeks. After that, you will start to exhibit noticeable changes in your body. However, it’s important to remember that these changes can happen fast.

Body recomposition occurs when your body loses fat and gains muscle at the same time. A person weighing 70 kilos with 15 kilos of muscle and 15 kilos of fat going through the body recomposition process may result in 12 kilos of fat and 18 kilos of muscle.

It is a confusing subject because it is a process that seeks to achieve two opposing objectives.

To lose fat you have to make a caloric deficit, which consists of consuming fewer calories so that your body can burn fat from your body’s reserves.

While in order to build more muscle you need a caloric surplus so that your body uses those extra calories to form new muscle tissue.

Fortunately, it is possible to gain muscle mass and lose fat at the same time, although it is not the same for all people.

Body Recomposition is Easier for Some People

Body composition tends to be easier for beginners, starting out in the gym, as well as people who are overweight. Following a moderate calorie deficit and exercising will often result in good body composition for newbies.

Being overweight is always calculated according to the BMI scale, and the higher your amount of body fat, the more chance of success you have in body recomposition.

This is because a person who has just started in the gym has everything to start on the path of body recomposition since they have accumulated fat and the muscles are not used to exercise.

If you are an athlete or a fitness enthusiast with a solid base of muscle mass, doing body repositioning will not be easy. This is because you are close to your maximum potential, so gaining muscle is somewhat more complex.

It may be recommended that you reduce the amount of fat you eat, to prevent you from accumulating more fat.

Does Newbie Gains Actually Help?

Yes, Newbie Gains help when you are trying to get into the world of body composition. Novices have a great advantage, thanks to the fact that their body is not adapted to any specific type of training.

So, when you start to force your muscles, any stimulus produces muscle growth.

If you are also obese and have excess fat, this is even better, since your body has enough accumulated fat to have as “fuel”.

This combination allows you to gain muscle and lose fat at the same time.

3 Keys to Success in Body Recomposition

Here are the 3 main keys to achieving success in body recomposition

  1. A mild and moderate caloric deficit
  2. High protein intake (approximately two grams per kilo every day)
  3. Focused weight training

The caloric deficit should always be checked and controlled by a health professional, and you can find more official information in the World Health Organization article about this matter.

You can add protein after every workout since it works in amazing ways for your body.

Best Exercises to Do Along with Body Recomposition

The best exercises to do with body recomposition are weight lifting exercises. This doesn’t mean that you should start lifting hundreds of kilos, you should always start in moderation.

It is always recommended to start with a couple of kilos, and as you progress and get used to the exercise you can add more weight.

This is something you should do: once you feel that it is not so difficult for you to lift the weight, add more, in this way your muscles will not get used to it.

For that same reason you should have a Personal Record (PR) and keep a close eye on it while training.

It is also important to do some aerobic routine or have some days where you do more cardio exercises.

These exercises are fantastic for burning fat, which is also a major step in body recomposition.

What to Do If It Doesn’t Work for You

Body recomposition may not be the best option for everyone. If you are overweight, you can focus on losing fat with a caloric deficit, and then when you are reaching your ideal weight you can add more muscle.

In all healthy weight loss, you will be adding some muscle mass, so indirectly it is something you will be doing.

If you are already at your ideal weight, then look to do weight exercises and you can look for a bulking methodology that suits what you like and works for.

How to Improve Your Body Recomposition

As with any type of fitness lifestyle, there are many factors in daily life that come into play.

You should sleep well, an average of 8 hours per night is ideal. While you sleep you burn calories, and also recompose all the energy you need for day to day.

It also reduces your stress levels, it never hurts to go to therapy, or find ways to live a more relaxed life.

Finally, this path of body recomposition does not damage your bonds: keep in touch with your friends, family, and loved ones, and let them be your rock.