The Ultimate Guide on Body Recomposition to Burn Fat & Build Muscle Simultaneously

Recently, Body Recomposition Diet has become popular in the fitness community.

It targets muscle gain and fat loss simultaneously. Thus, it saves time and effort for bodybuilders and trainers.

No doubt why its popularity graph is spiking up only.

Most folks struggle between bulking cycle and the cutting cycle. If they achieve the target for one cycle, they fail in other. Overall, they fail to meet their fitness goals.

Body recomposition diet and workout plan are different.

The process helps bulk up and lean up simultaneously. Thus, saving you lots of time and your efforts.

Body recomposition diet bodybuilding involves an intricate diet plan and a well-developed workout program. This is the secret behind successful results.

This article elaborates what a body recomposition diet is. How does it work? And how it benefits your fitness program. Let’s begin…

What is Body Recomposition Diet?

Body composition means the ratio of fat and lean muscle.

Fat equates to body fat, whereas lean body mass is your total body water, bones, and muscle mass.

Now, let’s define body recomposition diet.

The processes emphasize changing your body’s composition. This helps increase your lean body mass while decimating your body fat at the same time.

In other words, the emphasis shifts to your weight.

It focuses on gaining more lean quality muscle while eliminating necessary body fat.

Body recomposition is best for

• New lifters. It works best for beginners than pro-lifters. They can easily gain muscle while losing fat. You just need to begin with the basic progressive resistance training program and a nutritious diet.
• Detrainees. People with mass muscle gain having no further gains due to injury or other issues can benefit. It helps them increase their muscle growth due to the muscle memory effect.
• Overfat people. Overweight people can use calories from their reserves to power up muscle-building processes. This helps them grow while reducing their calories to burn fat.

Apart from these, most people can advance their fitness level with the Body recomposition Workout Plan for beginners.

This also benefits folk lifting for years with no major perks. It switches the impact of workout and nutrition and helps a body recomp.

In contrast, advanced fitness freaks and pro-lifters may not observe major changes with body recomposition workout plans.

So, How long does it take for a body to recomposition?

The process works at a very slow pace. Moreover, it demands consistency, effort, dedication, diligence, and patience.

Now, let’s look at dietary value for the diet program.

Foods to Eat and Avoid for Body Recomposition

To make most of the body recomposition diet, you need to know the right things to eat and avoid.

In this section, you’ll find a short reference. This will help meet up your daily targets for your body recomposition diet plan.

Foods to eat

The most important thing is to ensure your diet involves minimally processed foods.

Meanwhile, they should be nutrient-rich to offer maximum perks.

Here’s the list of body recomposition food to eat.

• Fruits: avocados, apples, grapes, berries, pears, plums, watermelon, raspberries, etc.
• Veggies: asparagus, arugula, broccoli, squash, beets, kale, cassava, onions, mushrooms, potatoes, peppers, etc.
• Whole grains: oats, brown rice, quinoa, popcorn, and whole-grain bread & pasta
• Nuts and seeds: walnuts, cashews, almonds, pecans, chia seeds, pumpkin seeds, pistachios, etc.
• Legumes: split peas, black beans, kidney beans pinto beans, garbanzo beans, and black-eyed peas
• Poultry: turkey, chicken, eggs, goose, duck, and quail
• Lean meats: beef and pork
• Beverages: unsweetened tea, black coffee, and water

Ensure these food items makes their way to your plate. They will help you make most of the body recomposition diet plan.

Foods to limit

Limiting some food and ingredients is necessary.

Of course, they have the potential to add calories to your diet. This troubles achieving your fitness and weight loss targets.

Hers’s the list of body recomposition food to limit.

• alcohol
• desserts
• crackers
• fried foods
• fruit snacks
• baked goods
• breakfast cereals
• some frozen meals
• specialty coffee drinks
• regular soda or energy drinks

You need to avoid the above foods from your diet.

They help eliminate various unnecessary calories. Certainly, this is necessary to achieve your fitness targets.

Why Do Losing Weight is Important?

Eliminating excess body fat is weight loss. Indeed, it is important due to various factors.

Body recomposition diet is a way to advance your weight loss. However, what’s the need?

Let’s understand why weight loss is necessary.

• Increases mobility
• Reduces back pain
• Better cholesterol levels
• Lower the risks of stroke
• Regulates blood pressure
• Regulates blood sugar level
• Drops risk of cardiac disease
• Lower risk for type 2 diabetes
• Decimate chances of certain cancers

Weight loss is a katabolic process. In contrast, muscle gain is an anabolic process.

For instance, your body’s recomposition diet should have protein in good quantity. Of course, it is a determining factor for weight loss.

Why Do Gaining Muscles is Important?

Muscle gain has its importance. Indeed, it isn’t just about a fit body and good appearance.

You receive other major perks when you gain more lean muscles.

Here’s why muscle gain is important.

• Keeps you active
• Stronger physique
• Ensure good shape
• Maintains high metabolic rate
• Strengthens your bones, ligaments, and tendons

Muscle growth is an important part of body recomposition. You need to reinvent your lifestyle to achieve it fully.

It requires an effective workout plan and diet. This ensures the right nutrition and physical excursion. This helps maintain the right muscle and fat ratio for effective body recomp.

As weight loss is necessary for body recomposition diet, muscle gain is of equal importance.

Now, let’s understand what things you need to keep in focus.

Body Recomposition: Things You Need To Know

When it comes to the new fitness phenomenon, people are very much misguided. They only emphasize body fat and muscle ratio.

Nonetheless, it isn’t just about the body composition. Various variables are involved. If you mislook anything, you would get many steps behind your fitness target.

Here, you should know these things before you go for a body recomposition diet.

#1: It will take long

You must have explored body recomp before and after pics. Certainly, they are mind whopping.

It seems like their bodies are heaven-made. Of course, no such thing exists.

It is the magic of body recomposition workout plan and diet. It helped them eliminate excess body fat while growing their muscle. That’s how they go the perfect body.

Nonetheless, it doesn’t happen in a single day. Those folks must stick to the routine for the long term to get results.

In a way, the workout program and healthy eating pan become their lifestyle.

#2: Get Disciplined

Whether body recomposition diet or others, without discipline achieving your fitness goal is impossible. It is the key to a fit body.

Undoubtedly, following a tough workout program and healthy eating routine requires more than reading a blog.

You need to get to the ground and avoid junk food in real-time. Moreover, you need to perform the workouts daily without missing a single day. This requires more than dedication.

Of course, waking every day in the morning and hitting the gym isn’t everyone’s cup of tea.

The majority loves to spend morning hours in their head. However, only those who leave the bed and sweat hard get results. In other words, prepare yourself for a real-time battle.

#3: Weight doesn’t matter

People hitting the gym have a constant habit of weighing themselves. Indeed, diet plans are supposed to help you get slim.

Remember body recomposition diet is different. It isn’t about general weight loss.

It is about eliminating body fat while gaining lean muscle. In other words, your net weight remains constant. At the same time, you get rid of unnecessary flab at a quick pace.

The new lean muscle acquires their space. This is how your weight remains somewhat it was initially.

So, when you follow a body recomposition diet female, forget to measure your weight. It isn’t a suitable judgment for determining the results.

#4: Calorie Cycling

You must have heard about bulking cycle and cutting cycle. The former helps to gain muscle, whereas the latter helps lose weight.

Body recomposition workout plan female involves both.

You must lose weight while gaining muscle. However, weight loss requires a calorie-deficient diet.  Contrarily, muscle gain requires a surplus protein diet.

This sounds a bit contradictory. So, the diet plan involves a calorie cycle.

On some days, you can have a high protein calorie surplus diet. On the contrary, on other days, you must be fed on calorie deficit diet.

If you understand the above discussion, it would resolve half your trouble. Body recomposition workout no equipment appears no trouble.

Still, missing out on these major points can create huge trouble for you. Now, let’s have a look at a 1-day body recomposition diet plan.

1-Day Body Recomposition Diet Sample

To get most, you need to know the right way to handle the eating pattern. This only ensures your success at body recomposition.

The below-shared sample is applicable for 130-pound (77-kg) females wanting to gain muscle.

Here’s a 1-Day Body Recomposition Diet Sample.

• Breakfast:1 cup of oatmeal with 1 cup of blueberries for topping and 2 whole eggs
• Snack:14 almonds and 1/2 cup cottage cheese
• Lunch:1 cup of rice, 1 cup of mixed sauteed veggies, and 3-ounce chicken breast
• Pre-workout: 1 cup of black coffee, apple slices, and 1 cup Greek yogurt
• Post-workout:1 scoop whey protein
• Dinner: Medium-sized sweet potato, 4-ounce salmon, and 10 asparagus spears

Nutritional value

• 1,800 calories for bulking
• 153g of protein
• 214g of carbs
• 46g of fat

This is a simple sample for a body recomposition diet.

Based on this, you can prepare your own diet plan for weight loss and bulk. You can add foods as per your preference.

For help, you can check out the section of food to eat and limit. You can even use a body recomposition diet calculator to ensure your nutritional value is right.

It is time you explore a sample body recomposition workout plan at home.

Let’s jump in…

7-Day Body Recomposition Workout Plan [Sample]

A good workout program emphasizes progressive overload.

The same is appliable to the body recomp workout program. It is a gradual increment of weight, reps, and sets.

The training program involves various compound moves. This includes squat, deadlift, bench press, and rows.

It also involves various isolation moves like triceps pushdown, biceps curls, and leg extensions.

Here’s a sample 7-day body recomposition workout plan:

Monday [Upper Body]

• pull-ups
• bicep curls
• barbell rows
• overhead press
• seated chest press
• lying dumbbell trice extensions

Tuesday [Lower Body]

• leg curl
• deadlift
• hip thrust
• back squats
• leg extension

Wednesday

• REST DAY

Thursday [Upper Body]

• pull-ups
• barbell rows
• dumbbell flyes
• overhead press
• barbell bench press
• dumbbell lateral raise

Friday [Lower Body]

• deadlift
• hip thrust
• back squats
• Bulgarian split squat
• one-legged cable kickbacks

Saturday

• REST DAY

Sunday [HIIT]

• 4 sets of 30-second sprints separated by 2-minute recovery periods

This is a sample 1 week body recomp workout program.

You keep your training schedule as it is. Or, you can plan your workout program as per your preferences.

This provides max results while restricting injury.

Though body recomposition diet is fascinating, it requires more than diet and workouts. The indicates is toward workout nutrition.

Best Supplements for Body Recomposition

Body recomposition is the best way to enhance your physique. Sometimes diet and workout aren’t effective in offering impressive results.

You need to optimize your results with the help of a body recomposition formula.

Let’s discuss the top workout nutrition for the body recomposition diet.

#1: Creatine Powder

Creatine is another popular workout nutrition.

The sports supplement improves your physique and general wellness. Furthermore, it mainly improves your muscle size, strength, and power.

This makes it a perfect fit for your body recomposition goals. It supports muscle growth. Meanwhile, it maximizes metabolism for fat loss.

You can try the best creatine supplement to receive these benefits. You can choose one such formula as per your preferences.

#2: Protein Powder

Protein powder supports every kind of bulking requirement.

It is the concentration of protein source. It derives mainly from milk in the form of casein and whey.

However, various plant-based sources are available for vegans. You can try the Best Protein Powder to receive max benefits.

They support muscle growth while increasing your size and strength. In terms of body recomposition workout plans, they would be a great help.

#3: Pre-workouts

Pre-workouts are the finest way to support your body’s recomposition diet. They ignite your energy level.

Moreover, they replenish your energy stores. The energy drink even fuels your muscle-building process.

They shorten your recovery timing while increasing your physical power. Thus, you have more productive workouts.

You can try the best pre-workouts to increase your performance. Of course, they provide maximum support to your body recomposition goals.

These were a few workouts of nutrition capable of amplifying your efforts.

You can employ these to enhance your body recomposition diet and workout. Lastly, check out a summed-up overview.

Wrapping Up

Body recomposition diet is the finest way to get the best physique.

It doesn’t divide your workout program into separate bulking and cutting cycles. Instead, it focuses on the two goals simultaneously.

It helps eliminate excess body fat while increasing muscle gains at the same time.

You can even reap out maximum benefit from the program.

It works best for beginners or trainers with no more muscle growth. You can take help from the food list, sample diet plan, and sample workout plan to get started.

For more on health, nutrition, and fitness, you can reach out anytime!