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I keep track of my weight and get my BF% taken so I can try and figure out how much muscle I've added). At my current rate, I'm looking at 18 months. It really depends on what level of muscular "foundation" you already have. Edit: I should add, the less muscle you already have, the faster the gains.
- Overview
- What is body recomposition?
- How does body recomposition work?
- How to lose fat
- How to gain muscle
- Supplements to promote body recomposition
- The bottom line
Increasing your protein intake and incorporating strength training into your routine can help you lose body fat and increase muscle mass. It may also boost your metabolism and help protect against some chronic conditions.
Most people trying to lose weight want a trim yet toned body.
Oftentimes, traditional weight loss programs focus on cutting body fat and hitting lower numbers on the scale rather than gaining muscle.
Body recomposition is an approach to weight loss that emphasizes the importance of not only losing fat but gaining muscle at the same time.
Aside from trimming fat, using body recomposition techniques may help you increase strength and boost the number of calories you burn throughout the day.
This article defines body recomposition and discusses its health benefits and how to start a body recomposition regimen.
Body composition refers to the amount of fat and fat-free mass (muscle, bone, and water) your body contains.
Analyzing body composition gives a better understanding of health than other screening methods that only factor in weight and height, such as body mass index (BMI).
That’s because your body fat percentage in relation to your muscle mass better reflects your overall wellbeing than just weight or BMI (1).
Therefore, body recomposition focuses on body composition rather than weight (2).
Unlike a standard diet, body recomposition is a lifestyle in which fitness and nutrition techniques lead to beneficial changes in your body’s ratio of fat to muscle.
Recomposition means “to form something again or in a different way,” hence the term “body recomposition.”
Since body recomposition is more a lifestyle than a diet, there is no set protocol.
Instead, those wanting to gain muscle while burning fat must commit to changing their diet and exercise regimens in ways that facilitate body recomposition.
From increasing your risk of many chronic diseases to affecting your emotional wellbeing and body image, excess body fat can negatively impact health in many ways (14, 15).
To lose body fat, a calorie deficit must be created, which can be achieved either by consuming fewer calories or expending more energy (16).
However, cutting an extreme number of calories through very low calorie dieting or engaging in hours of cardiovascular exercise doesn’t necessarily preserve muscle mass.
To lose fat while maintaining or building your physique, it’s best to moderately decrease your calorie intake while incorporating exercises that build muscle mass into your routine, such as strength training (10).
While losing fat is important, maintaining or gaining muscle is key to changing your body composition.
Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass.
Research demonstrates that consuming whole, complete protein sources throughout the day is the best way to gain muscle mass.
However, it’s perfectly safe to use protein supplements to reach the recommended intake of 0.73 g per lb (1.6 g/kg) of body weight while undertaking resistance training.
For example, consuming high quality protein sources — including protein supplements — up to 2 hours after working out stimulates muscle protein synthesis (25).
Protein sources that contain high amounts of essential amino acids (EAAs), especially the branched chain amino acid leucine, are most effective at promoting muscle growth.
Whey protein is a type of protein powder that is rich in EAAs and makes a convenient post-workout protein source.
Plus, supplementing with whey protein has been shown to boost muscle growth when combined with resistance training programs (29).
Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism.
Try increasing your protein intake to at least 0.73 g per lb (1.6 g/kg) of body weight per day and complete strength training at least twice per week.
Aug 8, 2019 · Setting goals, following the plan, and paying attention to every step along the way is essential to reaching your goal of adding 40 pounds of lean muscle over the next 12 months. I know what it takes to transform a skinny guy into a muscle machine, so let's do this!
2 days ago · Data Provided by LSEG. TOPIX CORE 30 INDEXindex chart, prices and performance, plus recent news and analysis.
Index performance for TOPIX Core 30 Index (TPXC30) including value, chart, profile & other market data.
Nov 7, 2015 · Alan Aragon, my coauthor on The Lean Muscle Diet, estimates that an entry-level lifter can gain 2 to 3 pounds of muscle mass in a month without adding much fat. An intermediate can gain 1...
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