Wanna lose fat and build muscle at the same time.
In this video, I’m gonna tell you who body recomposition will work for and how you can do it right.
Hi, it’s Ivana, helping you get fit healthy and strong at any age.
I specialize in helping men and women over 35 get leaner.
And for many of them it’s body recomposition, they’re looking for. Build a little muscle and lose fat.
Who Can Do Body Recomposition?
We used to think that body recomposition only applied to two groups of people: complete beginners and people who are overweight or obese.
But now we have more evidence that other people can benefit from body recomposition as well.
If you’ve had a break due to injury or illness, if you haven’t been training consistently and progressively, and I’m gonna talk a little bit more about what progressive resistance training is, as opposed to what most people do at the gym.
And at the end, I’m gonna talk about the type of training that’s most effective for building muscle and reducing your body fat.
If you haven’t been training optimal.
And that means that you’re actually pushing yourself to get the most from each session.
Most people at the gym are really not putting in that full effort. And that means that they’re limiting their growth for muscle. And they’re limiting the amount of body fat that they can lose, or maybe you’ve just taken time off weight training, and simply focused on cardio for a period of time. Then you can still do body recomposition when you go back to training with resistance and the other people who can still do body recomposition is basically anyone who has excess body fat. So if you’re very lean already, it’s very hard to build muscle and lose fat at the same time. But anybody who is, let’s say 20% body fat or higher at the are still something that you can lose 20% is quite lean for a woman for a male.
It’s not as lean, but you still have that opportunity to do body recomposition.
Body Recomposition For Nearly Everyone
Now, as I’ve gone through those descriptions, you’ll probably notice that that means a lot of people. In fact, I think it’s the vast majority of people. Very few trainees are consistent and pushing themselves from today in each workout. Most people are on and off with their training.
So they’re not training three or four or five days a week for months or years at a time.
They have periods when they might go away. And that means when you go back, you have that opportunity to build muscle and lose fat.
Body Recomposition If You’re Not Obese
Now, the two factors that allow you to do body composition, even if you’re not a beginner or overweight or obese is the correct progressive resistance training and evidence based nutrition strategies that allows you to increase your muscle mass and decrease your fat mass.
So that’s actually how you get leaner. That’s what it means. You’re improving your body composition. You have more muscle and you have less fat.
Progressive Resistance Training For Body Recomposition
Let’s talk first about progressive resistance training.
A lot of people do work out with weights, but they’re constantly using the same sets, the same reps, the same weight. They might come in and do chest presses with 35 pounds in each hand. And they continue to do that for weeks and months, day after day, the same thing. The same rep ranges and the same tempo. So that’s the pace that you’re actually moving through the exercise and the same rest periods. So if you don’t vary any of those things, then you’re not going to see a optimal muscle growth.
How Often You Should Change Exercises
Now that doesn’t mean that you wanna change it too frequently either. And you do want to maintain a base of all the standard compound exercises like squats, dead lifts, shoulder presses, pull ups.
Those kind of exercises should be the base of your workout.
You don’t need to be switching completely around in terms of all your exercises, but there are many variations that you can play around with.
And if you could only squat a hundred pounds at the start, you wanna work your way up as you get stronger, even while the exercises remain the same. So you can be doing squats all the time, but you can change those other parameters.
I talked about reps and sets tempo and rest periods. And that can again, give your muscles a little bit more stimulation to grow.
Resistance Training For Beginners
If you’re a complete beginner to weight training, then you might be able to do exactly the same exercises with the same rep range and sets for three months before you really need to change in order to get a different result.
Now, most people will wanna change before that, just because of boredom. You might not be excited about those exercises anymore, and you need to do a slight change.
In my online course, I actually try to change every six to eight weeks.
So it kind of works for people who are both beginners, where you wanna change from two to three months, but also for more advanced trainees.
Resistance Training For Intermediates/Advanced
Once you’ve done about two to three years, then you probably wanna change your workout after about six to eight weeks. However, if you do take time off like a month or two off of consistent weight training, you can take longer before you change your exercises. Again, the more advanced you are, the quicker you’re going to adapt.
If you’ve been going to the gym for months and you keep picking up the same weights to do the same exercises. Three set of ten of shoulder presses and chest press and squats, then you’re not going to get the results that you want.
You’re not gonna optimize your muscle building. And that means that you’re not really training progressively.
Nutritional Strategies For Body Recomposition
Now I’m gonna talk about nutritional strategies that can help you do body recomposition.
Diet can influence your body composition completely on its own. Adding resistance training will improve your results further. You may be either in a calorie deficit or you may be eating at maintenance. So pretty much taking in the amount of calories that you would need to maintain your body as it is, but because you’re adding weight training and something else (which I’m gonna mention in a sec). Then you are going to be able to eat it maintenance, but you are actually building muscle and losing fat.
Part of that depends on how far you are from your goal and how much fat you have. The more fat you have, the more you can eat at a higher calorie intake and still achieve good results in terms of losing fat while you’re building muscle as well in order to lose fat, but then also maximize your muscle retention.
The Importance Of Protein For Body Recomposition
It’s important to get in enough protein. And I recommend 0.7 to one gram of protein per pound of body weight per day. So if you weigh 170 pounds up to 170 grams of per day.
You wanna focus primarily on leaner sources of protein so that it can make it easier for you to get into a calorie deficit. To lose weight, if that’s something that’s necessary for you. As I said, you could be eating at maintenance as well, but focusing on leaner sources of protein makes it easier to either be at maintenance or slightly below.
I generally rely on chicken or fish, turkey, eggs, and low fat dairy. You can also use vegetarian sources like lentils, beans, edamame, and tofu. And when you put that all together, you wanna be able to reach your protein goal.
Not only is that protein gonna help fill you up and make you more satisfied, you’ll have fewer cravings. And that means it’s easier to maintain lower calories, which will help reduce your body fat.
And while you’re doing that, you also wanna be doing progressive resistance training in order to stimulate the muscle to stay. Whatever muscle you’ve got, you wanna keep it. And then you wanna start to build more and you need that protein in order to build the muscle as well.
Concurrent Training For Body Recomposition
Now I’m gonna talk about concurrent training. This is the most effective way of achieving body recomposition.
It’s been shown in research that the combination of progressive resistance training, which I talked about, and cardio is most effective at optimizing your body composition.
And that means maximizing your muscle mass while reducing your body fat levels.
And we usually see that low intensity steady state cardio, LISS, can help you minimize the muscle loss.
So perhaps up to 30 minutes a day of low intensity cardio.
Walking For Body Recomposition
That’s just something like walking. For me, walking is highly underrated in terms of exercise.
There’s a very low barrier to entry. You don’t have to have any special equipment.
You just move more. And we know that that’s not only healthy, but it helps you maintain your weight loss over time.
Now HIIT, which is high intensity training, can also be incorporated into your routine. If that’s something you enjoy. You can get a good fat loss result in a shorter period of time than with LISS. But it’s recommended that you don’t do more than one or two short sessions of hit per week in order to avoid losing muscle mass.
Rate Of Fat Loss During Body Recomposition
Because again, we’re trying to maximize our muscle mass and reduce as much fat as possible. That’s what body recomposition is all about in order to do that. You don’t wanna lose any more than half to 1% of your body fat percentage per week. So if you’re starting off at 25%, then you don’t wanna try to drop all the way down to 20% in a week.
It would be very hard to do that anyway, but it’s just a rate of fat loss that maximizes your muscle retention.
If your body fat percentage is very high, if you’re 40 or 45%, then you can lose a little bit more body fat at the beginning, and then you’ll need to slow your rate of body fat loss down. This is gonna happen naturally because it does become harder and harder as you come closer to your target weight the less body fat you have, the harder it is to lose more body fat.
Let me know in the comments, have you been able to lose fat and build muscle at the same time? And how did you go about doing that?