Understanding Body Recomposition

Body recomposition is a journey of transformation that goes beyond just losing weight or gaining muscle—it’s about reshaping your body composition to achieve a healthier, stronger, and more balanced physique. From a nutrition and fitness coaching perspective, this requires a holistic approach in order to achieve success. The process starts with a detailed analysis of an individual’s current lifestyle and understanding their goals. This is then followed by the creation of a completely customised nutrition and training plan, ongoing personalized guidance and support, as well as a range of dietary and exercise plan adjustments along the way. Let’s delve into the principles and strategies behind body recomposition for those seeking transformative changes.

 

WHAT IS BODY COMPOSITION & RECOMPOSITION?

Body composition simply refers to the proportion of fat, muscle, bone and other tissue in the body.

So what is Body Recomposition?

Someone working towards body recomposition means that their goal is to decrease their overall percentage of body fat and increase lean muscle in the body. Two clear components involved in body recomposition are fat loss and muscle gain.

• Fat Loss: Shedding excess body fat through a combination of calorie deficit, proper nutrition, and targeted exercise.
• Muscle Gain: Building and preserving lean muscle mass through strength training, adequate protein intake, and progressive overload.

 

THE ROLE OF NUTRITION IN BODY RECOMPOSITION

Calorie Balance

To lose body fat, it is necessary to be in a calorie deficit. This basically means consuming fewer calories than what the body burns in a typical day. Each person is different, so a calorie deficit for one person may not be the same value for another. There are a range of factors that affect each person’s energy requirements. If you are a particularly active person – perhaps due to the nature of work that you do or if you train hard every day, your body will naturally require more calories to perform optimally, as opposed to a more sedentary person, who may have a desk-bound job and not be generally very active.

The two most effective ways to create a caloric deficit in the body include:

1. Consume fewer calories than what the body requires to maintain the current body weight.
2. Burn more calories that what is currently being consumed through increased activity – either training for longer periods, or at a higher intensity.

Typically, those looking to build muscle, need to be in a slight calorie surplus in order to provide the body with the energy needed for muscle growth. However, when embarking on the process of body recomposition, the process is a little different. It involves creating a caloric deficit, but at the same time, providing the body with the necessary nutrition to support muscle growth and development.

Macronutrient Balance

So, in addition to being mindful of calorie intake, maintaining the correct macronutrient balance is equally important. This basically means considering the ratio of protein, carbohydrates and fats in your meal plan, and ensuring that you are fuelling your body sufficiently to facilitate muscle growth.

• Protein: An essential nutrient required for muscle growth and repair. Aim for around 1.6 to 2.2 grams of protein per kilogram of body weight per day – this is an estimate and other factors such as body composition and activity levels must be taken into account. Your online nutrition coach will be able to best advise you on the ideal amount of daily protein intake best suited for your body to support muscle retention and development.
• Carbohydrates: Provide the body with energy for all activity and replenishes the body’s glycogen stores. Your nutrition coach can advise you on the timing of your carbohydrate intake, particularly around workouts to optimize performance and post-workout repair.
• Fats: Important for hormone regulation, energy and overall health and wellness. Omega-3 fats improve heart and brain health, decrease liver fat, and reduce overall inflammation in the body. Choose unsaturated fats from sources like avocados, oily fish, nuts, and olive oil.

Choose Nutrient-Dense Foods – Prioritize whole, nutrient-dense foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Limit processed foods, sugary snacks, and empty calories that provide little nutritional value.

Meal Timing & Frequency – Consider the timing of your meals around workouts to optimize performance whilst training and to maximize post-workout recovery. Some may benefit from smaller, more frequent meals, while others prefer larger, balanced meals. Consult with your nutrition coach for a tailored nutrition approach that will be best suited for your lifestyle and your goals.

 

THE IMPORTANCE OF STRENGTH TRAINING

• Building Lean Muscle – Resistance training is crucial for stimulating muscle growth, even during a calorie deficit. If muscle-growth is your goal, focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows.
• Progressive Overload – Continuously challenge your muscles by increasing weight, reps, or intensity over time. This progressive overload stimulates muscle adaptation and growth.
• Recovery and Rest – Allow muscles time to recover between workouts to prevent injury and promote muscle repair. Aim for 48-72 hours of rest for each muscle group before working them again.
• Effective Fat Burning – Cardiovascular exercise helps create a calorie deficit, aiding in fat loss. HIIT (High-Intensity Interval Training) is particularly effective, combining short bursts of intense exercise with brief rest periods.
• Balancing Cardio & Strength Training – Find a balance between cardio and strength training that supports your goals. Too much cardio can hinder muscle growth, so tailor your routine to your desired outcomes.

 

MINDSET & BEHAVIOUR CHANGE FOR TRUE TRANSFORMATION

Establishing Healthy Habits

• Body recomposition is not just about physical changes—it requires a shift in mindset and lifestyle.
• Focus on sustainable habits that promote long-term health and well-being.

Goal Setting & Tracking Progress

• Set realistic, measurable goals to track your progress along the way.
• Celebrate small victories and milestones to stay motivated and committed.

Consistency and Patience

• Results take time, and consistency is key to success.
• Be patient with yourself and trust the process, knowing that sustainable changes occur gradually.

 

THE ROLE OF YOUR NUTRITION & FITNESS COACH IN BODY RECOMPOSITION

1. Personalized Guidance: A nutrition and fitness coach can provide individualized nutrition and workout plans tailored to your goals and lifestyle. They are an invaluable source of information, guidance, accountability, support, and motivation to help you stay on track.

2. Education & Empowerment: Your nutrition and fitness coach is there to support you on your journey to sculpting your physique and achieving your health and wellness goals. Their expertise and experience is at your disposal, enabling them to educate you on nutrition, exercise principles, and how to make healthy choices and develop long-lasting habits. The goal is always to empower clients to take ownership of their health journey and build long-lasting change.

3. Adjustment & Optimization: In addition to providing you with your customised nutrition and training plan, your coach will monitor your progress as you work through your program. By tracking progress, your coach can make necessary adjustments to your plans as needed, and provide ongoing support and motivation on your journey. This way, coach and client work together to navigate challenges, plateaus, and setbacks that may arise.

 

Body recomposition and transformation is a multi-faceted process that requires dedication, commitment, and a holistic approach to achieving success and lasting change. With the guidance of a nutrition and fitness coach, the journey to achieving your goals can be more manageable, and ultimately, more rewarding. Embrace the journey, celebrate the progress, and stay consistent!