Most of the people nowadays want to lose fat and still want that trimmed and toned body. Well! This though sounds controversial, but science explains you can still manage to gain an amount of muscle by losing certain pounds of fat.
The rate of muscle gain to fat loss is actually called “ Body Composition “. This rate depends on your current fat percentage, BMI, and your daily calorie expenditure (as well as NEAT).
So Body Recomposition is actually altering or regulating fat loss to muscle mass ratio. It can be either done by changing diet protocol or training regimen. However, body recomposition is typically more successful for an individual with a higher fat percentage than an individual with lower.
How it works and what are the changes to make:
The first and foremost task you have to do is to measure the current FFMI (Fat-Free Mass Index) by measuring the body fat percentage relative to a person’s height and weight. According to your FFMI, the calorie intake and training protocol should be tailored. The nutrition part plays a key role here. Let’s start with the macronutrients:
- Protein: To trigger fat loss, you have to be in deficit and we all know that. Keeping the protein intake high, your higher end of calories will be less focussed on Carbohydrates.
How much protein? Well! Science suggests that having protein 0.63g-0.8g/lbs of body weight helps to trigger muscle maintenance to the same extent as having 1.4g-1.6g/lbs of body weight.
However, as I already mentioned keeping your protein intake high, you have to depend less on Carbs as Protein has less or no tendency to turn into fat.
- Carbohydrates: Now, when you are in a body recomposition process you are going to gain muscle mass and lose fat at the same time. To gain muscle you need a moderate to the high amount of carbs while to lose fat you need to lessen your Carbs intake.
Now there are two processes in which you can do it. First is to take Carb intake to almost 1.5 g-2 g/ lbs of body weight, if you notice that the weight is increasing too much, there is a high chance of gaining fat too. So in that case, drop down your carbs to 1gm/lbs.
Not all individuals have the same metabolic rate. The other way in which I prefer to work better than the previous one is “Carb Cycling”.
Carb Cycling means on alternative days you are either decreasing or increasing the carb intake to a point where you are not gaining fat and also maintaining the lean muscle mass. Though in this case, the muscle gaining process is very slow the bonus is that you will be maintaining your lean physique.
- Fats: Fats are always an important nutrient and I generally place it after Protein. Fats are needed to maintain thermal and hormonal balance in our bodies.
Essential fats like Omega-3, 6,9 have shown to increase muscle protein synthesis and also Testosterone levels in our body. Daily intake of around 0.6-0.8g/lbs of body weight is what I suggest to have in your calorie requirements.
For a successful body recomposition process, all you have to do is
- Check your FFMI
- Construct a diet and training routine according to your FFMI
- Keep your protein intake high
- Regulate your carb or cycle your carbs
- Moderate fat intake consisting of high-quality fats.
The major goal is to focus on your nutrition part and also work on strength gains consisting of compound movements because your muscles will grow if you are putting enough strain.
Always prioritize protein intake post-workout with a high-quality meal or a protein shake consisting of 30-40 grams of protein. All these points put forward and having patience will lead to successful body recomposition.