The Simple Steps to Pulling off a Body Recomposition

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Pulling off a body recomp is hard work, I know that better than most people. It’s tough to find a routine that not only helps you to lose belly fat, but also keep hold of that all-important muscle too. So many diets and fitness regimes claim to be able to give you the body of your dreams, but they simply don’t work.

So, what’s the real story?

All it takes is five simple steps to pull off an incredible body recomposition, and we’re going to break all of them down for you in this article. There’s just one caveat. If you’re an athlete that’s already achieved most of what’s possible for you genetically in terms of muscle gain, you might struggle to re-comp effectively. Instead, you’d be better served by lean bulking. On the other hand, if you’re new to weight lifting, then you’re ready to get started.

Here, you’ll learn everything you need to know about what body recomposition really means, how aggressive calorie deficits can help, the importance of protein, and more. I’ll even give you the Marc Dressen guide to HIIT, compound weightlifting, and supplements.

The Truth about Body Recomposition

A lot of people believe that without the right collection of drugs, it’s practically impossible to pull off a true body recomposition strategy. However, the truth is that there are countless people out there who have already accomplished the body of their dreams thanks to a little bit of careful training and a strong strategy for success.

It’s absolutely possible for someone to lose fat and build muscle at the same time, and you can do this safely and naturally, so long as you know what you’re doing. You just need a results-driven solution, delivered by your own London personal trainer.

Step 1: Use a Moderately Aggressive Calorie Deficit

Research shows clearly that the only way to achieve great fat loss is to eat less than you burn in terms of energy. That means that the calories you eat vs the calories you spend matters a lot. When you eat less calories than you burn, you create a calorie deficit, and you can build muscle and lose fat in a calorie deficit.

One key issue to remember is that it’s possible to build muscle in a calorie deficit, and you can also build muscle in a calorie surplus, but you can’t lose fat without a deficit.

The only thing to remember is that if you want to learn how to lose belly fat, your personal trainer in London will probably remind you that you need to make sure that you’re not in too much of a calorie deficit. Starving yourself doesn’t work, because it can inhibit muscle growth, cause issues with your mood, and lead to binge eating. Instead, you should stick to a calorie deficit of around 25%.

Step 2: Eat Plenty of Protein

If you’re hoping to lose fat, but not muscle, then you need to make sure that you’re eating enough protein. Protein is essential to keeping your muscles strong, and research shows that when we restrict our calorie consumption, a high-protein diet is not only more effective at reducing body fat, but it also increases satiety and helps to preserve muscle too.

The government currently recommends an average of around 0.8 grams of protein according to kilogram of body weight, but research indicates that double, or even triple that amount might not be enough to make sure that you preserve lean muscle mass when dieting. Rather, it might be more effective to eat around 1 gram of protein per pound of body weight.

Protein is pretty much the most important macronutrient in your diet as far as body composition goes, and I would recommend that you eat about a gram of protein for every pound of bodyweight per day if you want to achieve a really successful body recomposition.

Step 3: Do Plenty of Heavy Compound Weightlifting

The primary drive for muscle growth is progressive tension overload, which refers to the process of increasing tension within your muscles over time. The best way you can do this is to add weight to your bar, which is why getting stronger is crucial to a weightlifter. Compound exercises are the ones that use a range of muscle groups, such as bench presses, squats, military presses, and deadlifts.

When you perform compound exercises, you create higher levels of muscle activation and tension within your muscles. This is crucial for whole-body muscle growth, and the effects can’t be replicated with isolation exercise alone.

Step 4: Try High-Intensity Interval Training (HIIT)

While you don’t necessarily need to do a lot of cardio to get rid of fat, you will find that some cardio can help to speed up the process. The important thing is to find the balance between too much and too little. Too much cardio can get in the way of your muscle gains, which is why HIIT is so effective. It involves alternating between low-intensity periods and max-effort sprints to give you the best results.

Though HIIT is naturally a lot more difficult than low-intensity cardio, research also shows that it offers a host of major benefits. For instance:

  • It can reduce appetite
  • It can increase insulin sensitivity in the muscles
  • It can elevate your metabolic rate for more than 24 hours

HIIT is also far better at preserving muscle than your regular low-intensity cardio, largely because you don’t have to do as much to lose fat!

Step 5: Take the Right Supplements

Finally, this isn’t the most important aspect of getting the perfect body, but it can help. The truth is that most of the supplements on the market for losing fat and building muscle are pretty much useless, and no number of pills is going to give you the ideal frame. However, the good news is that if you know how to drive your body recomposition process with the right diet and exercise, you can boost the speed of your progress with some of the right supplements.

Often, the right supplements will involve some combination of creatine, protein powder, some kind of fat burner, and a pre-workout powder. You may need to do some experimentation before you’ll discover the perfect combination of supplements for your specific goals and body type.

Good Luck!

Body recomposition can be a lot easier than you think, you simply need to know where you can get started. If you implement the five steps that we’ve covered above, then you should be on track to the best body you’ve ever seen in no time!

Marc Dressen
Personal Trainer London

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Photo by Ayo Ogunseinde on Unsplash