Body recomposition is what most people mean when they say that they want to ‘get toned’. It is the process of reducing body fat and building muscle simultaneously. Usually achieved by combining a structured resistance training plan that focuses on building lean muscle alongside a tailored high protein, calorie deficit nutrition plan.

How is Body Recomping Different From Dieting/Bulking/Cutting?

Dieting typically prioritises the number on the scales, overlooking where the loss is coming from and how it was achieved. Low calorie, low protein, high cardio would all contribute to weight loss but this can result in a loss of muscle, as well as fat. So, whilst you might see a decrease in weight and size, you wouldn’t get the toned and muscular physique that you could get if you were weight training and following a focused nutrition plan.

Bulking and cutting has the resistance training part nailed, but very different focuses nutritionally, as the aim is to achieve the goal in two parts - first muscle gain by eating in a calorie surplus (Bulk) and predominantly weight training, then fat loss by eating in a calorie deficit (Cut) with less weight training and additional cardio.

Bulking is the quickest way to build muscle, as muscles require energy to grow, so you will get stronger, but an increase in food comes with an increase in body fat. This approach can be difficult to achieve as you have to accept that your body will change a lot, and though eating more sounds easy, the quantity of food required can be quite overwhelming.

Cutting sees a large decrease in calories, paired with an increase in cardio. This can be quite challenging to adjust to after eating such large quantities of food when bulking. And could lead to fatigue if the cut is too drastic.

Body recomposition is an alternative to the bulk/cut cycle. By combining your Weightlifting Set with cardio and a high protein calorie controlled diet, you can lose fat, gain muscle and improve your body composition in a linear pathway without big extreme jumps in food quantity and training.

Can You Really Lose Fat and Build Muscle at the Same Time?

Yes, absolutely. It's possible. It’s a long-standing myth that you have to choose one or the other. You can achieve both at the same time following an appropriate calorie controlled high protein diet and structured training exercise regime, with the appropriate expectations that you’re in it for the long game and need to be patient for the hard work to really pay off.

Body recomposition isn’t for the impatient, It takes time and requires commitment to the process, often taking upwards of 12 weeks to see results. But those results have significant and long lasting impacts that are well worth the effort. Reducing fat and increasing muscle mass can lead to a faster metabolism, reduced health markers, better circulation, strength gains and a lower chance of chronic diseases, oh and you’ll get that “toned” look you’ve always been after too! This approach can feel more sustainable to some, as it doesn’t require such drastic changes in diet and exercise like you would see when bulking and cutting.

What Exercises Help Achieve Body Recomposition?

You should follow a progressive resistance training programme. For muscles to grow they need to be challenged by increasing the load or the intensity. You won't build muscle by lifting the same weight for the same reps week in and week out. Focus sessions around the key compound lifts such as the deadlift, squat, bench press and overhead press using a barbell, kettlebell or dumbbells.

Aim for at least 2-3 sessions of focused weight training alongside some low intensity cardio to increase calorie burn and compliment your training. That could look like 45 minutes on the Ski Machine or a 12kg Kettlebell cardio workout.

It requires patience and trust in the process, but as a result you’ll increase your metabolism and get that toned physique you’ve been chasing. It’s supportive of a healthy relationship with food and your body as it is sustainable over the long term and doesn’t require any extreme diets or exercise regimes. This leaves more room for treats and special occasions while still achieving your goals.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Exercise Type > Conditioning ; Misc > Lifestyle