Body recomposition is known as the most desired body transformation—it is the ability of the body to burn fat while gaining lean muscle at the same time. Many people believe that there is no such thing as fat or bulky muscle, leading to a very confusing explanation of body recomposition. To put it very simply, it is when a person builds strength without adding bulky muscles, or when they build muscle without adding fat. The two adjustments that are necessary are making sure that caloric intake is correct on certain days, and making sure that the exercise plan in place will be beneficial. This guide will help you with what you need to do in order to have a shot at body recomposition.
The Body Recomposition Diet
This is the most important factor when it comes to body recomposition. While modifying an exercise program is a large part in the change as well, diet still holds the key. In most forms of dieting, cycling of some sort is involved. This is the modification of nutrition on certain days. This could be regulated periodic fasting, a diet centered on ketogenics, or carb backloading. All of these types of diets use different parameters for their cycling, but the one thing that they have in common is that they require you to eat more carbs and calories on the days that you will work out than on days that you do not work out.
The real key is that you will be eating more on days that include a workout, and less on days that do not. The reason for this is that the body needs the calories for recovery and utilizing energy. So all in all, the cycling will help to lose fat while gaining muscle, optimizing hormones, and even live longer. Now learn how to do it.
Calorie Cycling
There is a lot of in-depth information to be known prior to cycling. Though it may seem very simple, it is very important to define a few important terms. You know that you will be consuming more calories on days that you train, but what exactly constitutes as training? For body recomposition, training days are the days in which you perform a weight training routine for at least 30 minutes. Though lots of other exercises can be intense, body recomposition is only possible if the one partaking is doing more than 30 minutes of decently intense weight training 3 times per week, consistently. Resistance training is the most effective way to gain muscle when working at body recomposition.
The Formulas
Once that is understood, it is necessary to know exactly how many calories should be taken in to not only lose fat but gain muscle. First, one must calculate their maintenance calories. This can be done by taking your weight in pounds, multiplying it by 14 and then by 17. This is the acceptable range for maintenance calories (MC). Next, find your training day calories. To do this, take the MC and increase it by 15%. Remember that these are only the days with weight training. Finally, find your rest day calories. Take the MC and decrease it by 10%. These days are the ones that do not include training with weights.
Body recomposition can seem intimidating and difficult, but with the right information it can be made simple. When using a formula like this, anyone can find their numbers and then apply it to their lifestyle. There are so many ways to eat for recomposition, and these formulas are a great first step in the journey to losing fat and gaining muscle—the lean muscle that is so often sought after.
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