Beginners Guide to Body Recomposition

⭐️ What is body recomposition and how is it different than other “weight loss plans”?

~ Body recomposition is an approach to weight loss that emphasizes the importance of not only losing fat but gaining muscle at the same time.

~ Traditional weight loss programs primarily focus on reducing overall body weight, while body recomposition aims to reshape the body by reducing body fat percentage and increasing or maintaining lean muscle mass.

~ When going through a body recomposition, your weight will most likely stay the same (or even increase in some cases). This is because muscle mass weighs more than fat mass while taking up less space. Muscle mass is more condensed. You could take 2 individuals that are the same height, age, and weight, with the only difference being lean body mass & body fat percentage. These individuals will more than likely look very different from each other, as the individual with more lean muscle mass will appear thinner and more “toned”. This is why it is SO important to not use the scale to measure your progress. I recommend progress photos or an InBody scan so that you can measure lean body mass & body fat percentage.

⭐️ Why is body recomposition better than other “weight loss strategies”?

~ Your muscle-to-fat ratio is the best indicator of overall health/fitness; not just the # on the scale

⭐️ Why do I want more muscle?

~ Having more muscle gives you the “toned” look

~ Having more muscle boosts your metabolism, allowing you to eat more calories while maintaining your physique

~ Increases bone mineral density

~ Improves glycemic control

~ Muscle supports your joints

~ Helps to control body fat

⭐️ How do I do this?

~ Strength train 3-4 times per week

~ Consume a healthy diet rich in whole foods with a balance of healthy fats, carbohydrates and protein. This is crucial for gaining muscle. In particular, you should aim for 0.8-1.2 grams of protein per lb of body weight daily. Eat at/slightly below maintenance calories in order to build muscle while also losing fat.

~ Daily step goal (10k is the magic number for me)

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