Body recomposition, also known as "recomp," is a term used to describe a change in body composition where you simultaneously lose body fat and gain lean muscle mass. The goal is to achieve a more defined and toned physique.
To successfully carry out body recomposition, you need to focus on two main aspects: nutrition and exercise.
- Caloric Intake: Determine your Basal Metabolic Rate (BMR) and daily caloric needs. Consume around maintenance-level calories to avoid excessive fat gain or muscle loss.
- Macronutrient Distribution: Prioritize protein intake to support muscle growth and recovery. Consume a moderate amount of healthy fats, and include complex carbohydrates for energy.
- Caloric Tracking: Monitor your food intake with a food diary or a mobile app to make sure you're consuming the right amount of calories and macronutrients.
- Resistance Training: Incorporate strength training exercises to build and maintain muscle mass. Focus on compound exercises such as squats, deadlifts, bench press, and overhead press. Aim for 2-3 strength training sessions per week.
- Cardiovascular Exercise: Include regular aerobic exercise to support fat loss and overall health. Engage in activities like jogging, cycling, swimming, or HIIT workouts. Aim for 2-3 cardio sessions per week.
- Progressive Overload: Continuously challenge your muscles by gradually increasing the weight, intensity, or duration of your workouts over time.
Keep in mind that body recomposition is a gradual process and requires consistency, patience, and discipline. It is also essential to prioritize adequate rest and recovery to allow your body to adapt and grow.
Like anything else for the best and quickest results, it's advised to consult a certified trainer and we have you covered at Oasis 7 NYC! In addition to personal training services, we also offer nutrition coaching. Coach Shomari is a fat loss expert and one of his specialities is body recomposition! To schedule a free strategy session click here and we will ensure you're on the right track towards achieving your body goals!