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Body Recomposition (Recomp)


Body recomposition, often referred to as “recomp,” is a fitness approach aimed at simultaneously building muscle and losing fat. This method allows you to transform your body composition, resulting in a leaner, more toned physique. Here’s how you can achieve body recomposition:

Strength Training

Incorporate regular strength training into your fitness routine. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, overhead presses, and rows. Strength training stimulates muscle growth and helps preserve lean mass during fat loss.

Progressive Overload

To encourage muscle growth, gradually increase the resistance or intensity of your strength training exercises over time. Progressive overload challenges your muscles and promotes development.

Caloric Intake

Consume a balanced diet with a slight caloric deficit or maintenance level calories. This means eating slightly fewer calories than your Total Daily Energy Expenditure (TDEE) to encourage fat loss while providing enough energy to support your workouts and muscle building.

Macronutrient Balance

Pay attention to your macronutrient intake. Ensure you’re getting enough protein to support muscle repair and growth. Include complex carbohydrates for energy and healthy fats for overall health.

Nutrition Timing

Consider eating protein-rich meals after your strength training sessions. Protein helps with muscle recovery and synthesis. Spread your nutrient intake across the day to support energy levels and recovery.

Cardiovascular Exercise

Include cardiovascular exercise in your routine to enhance fat burning and cardiovascular health. Choose activities you enjoy, such as running, cycling, swimming, or high-intensity interval training (HIIT).

Monitor Progress

Track your progress regularly. Take note of changes in strength, body measurements, and how your clothes fit. Avoid relying solely on the scale, as it may not reflect changes in body composition accurately.

Adequate Rest and Recovery

Give your body enough time to rest and recover between workouts. Sleep plays a crucial role in the recovery process and overall well-being.

Be Patient and Persistent

Recomposition takes time and consistency. Be patient with the process and stay committed to your fitness goals.

Adjust as Needed

As you progress, be open to adjusting your caloric intake, macronutrient ratios, and workout routine. Your body’s needs may change over time.

Seek Professional Advice

If you’re unsure how to start body recomposition or have specific health concerns, consider consulting with a certified fitness trainer or registered dietitian for personalized guidance.

Remember, body recomposition is a gradual process, and individual results may vary. With dedication, a balanced approach to nutrition, and a well-designed workout routine, you can achieve a leaner and more toned physique.