In contrast, having a healthy ratio of muscle mass to body fat can improve your health while decreasing your risk of the above diseases 2 , 3 , 4. If done correctly, body recomposition changes the makeup of your body so that you have less fat and more muscle. Interestingly, favoring body recomposition techniques over other methods of weight loss may result in much slower weight loss, or no weight loss at all, due to the simultaneous gain in muscle.
However, contrary to popular belief, your ratio of muscle to fat is the best indicator of overall health and fitness, not body weight. Plus, increasing muscle mass boosts your resting metabolic rate RMR , meaning that you will burn more calories while at rest 5 , 6.
Rather than simply aiming for weight loss, body recomposition focuses on decreasing body fat while simultaneously increasing muscle mass. Instead, those wanting to gain muscle while burning fat must commit to changing their diet and exercise regimens in ways that facilitate body recomposition. Rather than tracking weight on a scale, you should evaluate results by taking body circumference measurements and measuring body fat through methods such as skinfold calipers.
With traditional weight loss methods, people may drastically cut calories and increase cardiovascular exercise in order to expend more energy. While cardiovascular exercise is important for weight loss and overall health, strength training is necessary to alter body composition. In addition, a diet high in protein facilitates fat loss while supporting muscle growth 7. For example, a lean bodybuilder who wants to put on more muscle and cut fat will have different dietary and exercise needs than an overweight person who wants to lose fat while toning up.
The good news is that body recomposition benefits everyone regardless of the amount of fat you want to drop or muscle you want to gain. The key to effective body recompositioning is finding the right balance between diet and exercise. Those wanting to alter their body composition should use methods to increase muscle mass and cut fat. Though body recomposition principles can be used by anyone, methods vary depending on your body composition goal.
From increasing your risk of many chronic diseases to damaging your emotional wellbeing and body image, excess body fat can negatively impact health in many ways 8 , 9.
To lose body fat , a calorie deficit must be created, which can be achieved either by consuming fewer calories or expending more energy. Consuming a diet rich in protein has been shown to reduce fat while preserving lean body mass. A study in 88 overweight adults found that a hypocaloric diet that contained 0.
Studies have shown that higher protein intake is necessary for athletes attempting to lose fat while maintaining muscle.
A review of six studies showed that athletes who lost the least amount of muscle mass while cutting calories consumed the most protein — 1. For this reason, upping your protein intake to at least 0. LBM includes, among other things, the amount of muscle you have. But if you are going to build muscle, you naturally have to exercise your muscles. Raastad explained that a strength programme where you exercise all the major muscles in your body is crucial if your goal is to increase your total muscle mass.
Raastad says that weight loss often causes muscle loss. Strength training during weight loss can counteract this, which may explain why the athletes in the study described above did not lose muscle even though they lost four to five kilos in weight. In addition, it is smart to eat enough protein. Olympiatoppen, which is a part of the Norwegian Olympic and Paralympic Committee and Confederation of Sports that trains Norwegian elite athletes, advises their athletes to eat around one to two grams of protein per kilogramme of body weight a day.
Although the athletes from the study described above were in a calorie deficit, it was not very big. Having to lose weight and at the same time get stronger and build muscle is demanding.
Raastad recommends setting other goals. Your body composition is more important than what you weigh,» he says.
It is during this repair process where you will become stronger and more defined. Depending on your fitness goals and general health, not every strength training program may be right for you. In our world of instant gratification, patience is certainly a virtue, but it has many benefits, particularly when it comes to our long-term health.
While it may be tempting to drop weight as quickly as possible, you may lose fat and muscle. Instead focus on losing no more than 1 to 2 pounds per week. If done too quickly, it could be detrimental to your health goals and or muscle tissue. If you can sustain a lifting program and eat a caloric deficit, your body will be able to pull from its fat stores to both fuel itself and potentially build muscle mass.
Prioritizing foods rich in protein is a key component to both losing body fat and building muscle at the same time. Remember, however, that transforming your body will not occur overnight. Do you have other questions about fitness and nutrition? Check out these other healthy tips, get expert advice and read stories about sports medicine on the Banner Health blog. To find a Banner Health provider near you, visit bannerhealth.
He told Insider that while lifting weights or strength training builds muscle, "your heart rate is not as elevated as it would be if you were doing cardiovascular activity.
Cardio, on the other hand, may blast calories while you're doing it, but this burn "slows down immensely when the cardiovascular activity ends," he added. An example of a lower-body workout that would fit Okafor's training style?
Strength movements like squats and deadlifts at a weight where you can perform 20 reps along with cardio bursts like 60 seconds of high knees. With a goal like body recomposition, it's important to be patient and measure your progress in ways other than the scale, because you're not just trying to lose weight.
Measuring body composition without expensive equipment is challenging, but a couple of options are keeping waist measurements or using a tight-fitting pair of jeans to see whether they start to feel tighter in some places as you gain muscle and looser in others as you lose fat. Changing your body composition is a long journey, and you need to be prepared for this to take some time.
Instead of waiting for aesthetic results to keep yourself motivated, set training goals to work toward, like deadlifting 1. Essentially, there are many ways to get strong and lean, but resistance training, protein, and patience are key. As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions.
Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight. Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.
Have a question? Ask Rachel at workingitout insider. All questions will be published anonymously. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more. A leading-edge research firm focused on digital transformation.
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