Body Recomposition
Body recomposition means simultaneously building muscle mass and reducing fat mass without significant weight change.
Body recomposition is a strategy where the goal isn't weight loss but changing body composition: body fat percentage decreases and muscle mass increases. The scale may show the same number, but the body becomes more toned.
Recomposition is especially effective for exercise beginners, those returning from a training break, and overweight individuals. In these situations, the body can use fat stores as an energy source while simultaneously building muscle.
In practice, recomposition requires adequate protein intake (1.6-2.2 g/kg/day), regular strength training, and a slight calorie deficit or maintenance calories. A deep calorie deficit doesn't support recomposition because building muscle mass requires energy.
Progress shouldn't be tracked solely by the scale. Better indicators are photos, how clothes fit, waist circumference, and body composition measurements. Recomposition is a slower process than weight loss alone, but the end result is often more sustainable and healthier.
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Disclaimer: This page contains general health and wellness information and does not replace the advice of a doctor, dietitian, or other healthcare professional. Always consult your doctor before making significant changes to your diet or exercise routine, especially if you have underlying health conditions, are on medication, or are pregnant.
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