{"id":3339,"date":"2025-02-19T23:44:30","date_gmt":"2025-02-19T12:44:30","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/mastering-body-recomposition-techniques-and-strategies-for-success.html"},"modified":"2025-02-19T23:44:31","modified_gmt":"2025-02-19T12:44:31","slug":"mastering-body-recomposition-techniques-and-strategies-for-success","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/mastering-body-recomposition-techniques-and-strategies-for-success.html","title":{"rendered":"Mastering Body Recomposition: Techniques and Strategies for Success"},"content":{"rendered":"

You\u2019ve figured out the best way to lose weight for your body, and now you\u2019ve finally hit your goal weight. But even though the number is right, you still might not look as fit and defined as you\u2019d like to be. That\u2019s where body recomposition training can help.<\/p>\n

You\u2019ve probably heard fitness influencers saying that the number on the scale often isn\u2019t helpful, because it doesn\u2019t take into account your body composition i.e., your ratio of lean mass (muscle, bone, etc.) to fat mass.<\/p>\n

Body mass index (BMI) calculations, which estimate body fat based on height and weight, suffer from the same problem, says Jim White, RD, ACSM EX-P, owner of Jim White Fitness and Nutrition Studios in Virginia.<\/p>\n

The solution: shifting your attention away from the scale, and focusing instead on body recomposition training.<\/p>\n

What Is Body Recomposition?<\/h2>\n

Body recomposition focuses on changing how your body is composed, whether or not your scale weight changes as well.<\/p>\n

\u201cSay the weight on the scale is in the healthy range, but you\u2019re still not happy with your body,\u201d says White. \u201cBy using body recomposition, you can focus your efforts on adjusting how your body is composed to get the results you want.\u201d<\/p>\n

For most people, that means adding muscle while losing fat. Do it right, and you\u2019ll look leaner and more \u201ctoned,\u201d but you may also get stronger.<\/p>\n

Who Uses Body Recomposition?<\/h2>\n<\/p>\n

\u201cAthletes and weightlifters have used body recomposition as an approach to perform better for many years,\u201d says Morgan Rees, CPT, an independent personal trainer in Los Angeles. \u201c[But] anyone who is also interested in losing overall body fat is a great candidate for this approach.\u201d<\/p>\n

White adds that it\u2019s a way to get to know your unique body better and learn ways to adjust how your body looks over time. How you\u2019d like your body to look probably differs from the next person \u2014 and that means cookie-cutter plans may not help you get to your \u201cideal\u201d physique.<\/p>\n

Anyone who wants \u201ca better understanding about how they should train for individualized or personal preference physiques is a good candidate for body recomposition training,\u201d he says.<\/p>\n

How Does Body Recomposition Work?<\/h2>\n

\u201cInstead of weight loss, you focus on what your body is composed of,\u201d Rees says. But, again, your focus isn\u2019t weight loss here, so some of the strategies may feel counterintuitive.<\/p>\n

While focusing on body recomposition, you should:<\/p>\n

1. Muscle gain<\/h3>\n

\"Shaun<\/p>\n

Increasing your lean mass \u2014 especially with regards to muscle \u2014 is the primary goal of body recomposition training, and key to that process is the idea of progressive overload\u00a0which requires you to regularly increase the demand on your muscles over time.<\/p>\n

You can achieve that by lifting more weight, doing more reps or sets, reducing your rest between sets, and increasing your lifting tempo, to name a few options. Bottom line: challenge = growth.<\/p>\n

BODi has an assortment of programs that can help you achieve your desired results, including:<\/p>\n

Training frequency is also important; you\u2019ll want to strength train at least three times per week \u2014 targeting your entire body each time \u2014 to optimize your results.<\/p>\n

Your diet is the other side of the muscle-growth equation. You\u2019ll need to eat enough calories, and especially enough protein \u2014 between 1.2 and 2 grams per kilogram of body weight per day \u2014 to help your muscles recover and grow effectively.<\/p>\n

2. Fat loss<\/h3>\n

\"Man<\/p>\n

Unlike other plans, which cut calories to reduce body weight, calorie-cutting isn\u2019t the main focus of body recomposition training.<\/p>\n

Fat loss will come primarily from eating more healthfully, working out regularly, and the adaptation process (muscle growth) that happens as a result.<\/p>\n

Slight calorie cutting is an option, but it should never be done to an extent that it inhibits muscle growth.<\/p>\n

Do I Need Supplements for This?<\/h2>\n

You likely don\u2019t \u201cneed\u201d supplements to achieve your body recomposition goals, but they can definitely help to accelerate your progress.<\/p>\n

\u201cTaking a pre-workout supplement can help boost your workout performance, and consuming a post-workout protein shake can help optimize your recovery,\u201d says Trevor Thieme, C.S.C.S. \u201cTogether, that can fast track your results.\u201d<\/p>\n

But supplements will never make up for a poor diet. To achieve your body recomposition goals, you also need to upgrade your eating habits.<\/p>\n

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