Body Recomposition 101
Body recomposition involves changing the ratio of fat to muscle.
Unlike traditional diets, which focus on reducing the number on the scale, body recomposition emphasizes reducing body fat while building muscle. this leads to a stronger, more defined physique.
Body recomposition emphasizes a balanced approach to nutrition, exercise, and lifestyle habits, ensuring sustainable results and a healthier you.
What is Body Recomposition?
Body recomp is all about improving your body composition, it involves:
Losing Fat 🔥 Reducing body fat percentage to enhance muscle definition and improve overall health.
Gaining Muscle 💪 Building or maintaining lean muscle mass to boost metabolism, strength, and physical appearance.
The Benefits of Body Recomposition
Enhanced Strength and Performance 🏋️ More muscle means improved strength and athletic performance.
Better Metabolic Health 🔥 Muscle tissue burns more calories at rest, aiding in long-term fat loss and ease in weight management.
Improved Aesthetics 💪 A leaner, more “toned” physique is often the result of effective body recomposition.
Sustainable Lifestyle 🌱 Focuses on healthy habits that can be maintained long-term.
How to Achieve Body Recomposition
Body recomposition requires a strategic approach that combines nutrition, exercise, and lifestyle habits. Here’s how to go about it:
Nutrition: Fuel Your Goals
Prioritize Protein 🍗 Protein is crucial for muscle repair and growth. Aim for a daily intake that supports your activity level and body composition goals. Lean meats, fish, eggs, dairy and plant-based proteins are excellent sources!
Balanced Meals 🍽️ Include a variety of vegetables, whole grains, quality fats, and protein in each meal to ensure you're getting all the necessary nutrients.
Caloric Intake 📊 Depending on your goals, you might need to adjust your calorie intake. Slightly increasing or decreasing calories can help facilitate muscle gain or fat loss, respectively.
Exercise: Train Smart
Strength Training 🏋️♂️ Focus on compound movements like squats, deadlifts, bench presses, and rows. These exercises engage multiple muscle groups and stimulate muscle growth.
Daily Movement🚶♀️Incorporate non-gym activities such as walking, taking the stairs, gardening, or playing with your kids. Aim for 8,500-10,000 steps a day to support fat loss and overall health. These activities keep you active throughout the day without the need for structured cardio sessions.
Recovery 🛌 Allow adequate recovery time between workouts. Overtraining can hinder progress and increase the risk of injury.
Lifestyle: Holistic Approach
Sleep 🌙 Aim for 7-9 hours of quality sleep per night. Sleep is crucial for muscle recovery and overall health.
Hydration💧 Stay well-hydrated to support metabolic processes and physical performance.
Consistency 🔄 Stick to your nutrition and training plan consistently. Progress takes time, and consistency is key.
Success Stories!
Nicole: Overcoming Chronic Dieting
Nicole came from a background of chronic dieting and under eating. By increasing her protein intake and ensuring she consumed enough vegetables and other essential nutrients, Nicole saw significant improvements in her body composition. She prioritized sleep and increased her non-gym movement as well!
We also spent quality time questioning diet culture and the role it had on her relationship with food and body image.
Here’s what Nicole has to say!
“This is the FIRST January in my adult life that I can remember not being on some restrictive diet, feeling gross and bad about myself. It was a really good feeling Jan 1 to feel strong and look back on the past 6 months that got me here. I wasn't perfect or restrictive over the holidays but I stayed consistent.
I didn't approach holidays with the typical all or nothing - throw in towel and wait until Jan 1 to diet it off. I feel strong and happy and grateful I am not starting some yo yo diet this January.”
Chris: Breaking the Cycle of Overtraining
Chris had a history of overtraining and under eating, often participating in the 75 Hard challenge repeatedly, only to “fall off the wagon.” He tended to hit the ground hard, fully commit to an extreme diet, see results fast but not be able to maintain the lifestyle. This led to intense, persistent cravings.
By adjusting his nutrition to support his training, incorporating more balance and flexibility, Chris saw huge changes!
“The perfect solution for busy athletes who want to train well & look good!”
Book a discovery call today to learn how you can achieve your goals with a flexible, macro-based approach to nutrition.
Together, we can create a personalized plan to help you reach your optimal body composition while supporting your training goals and performance.
Hi, I’m Katie!
I help strength and power athletes achieve optimal body recomposition, ensuring their nutrition supports both fat loss and muscle gain.
As a former collegiate athlete and coach, I understand firsthand the pivotal role nutrition plays in transforming your physique while supporting peak performance.
I am passionate about simplifying nutrition and hydration, guiding you to effectively lose fat and build muscle, propelling you closer to your body recomposition goals.