![]() But you do want your body to use new calories to repair the muscles you broke down during weight-lifting workouts. If you're looking for a body transformation, you don't want to store calories as fat. Your body essentially has three basic choices: immediately burn the calories for fuel, use them to repair and build muscle tissue or store them as fat. Think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. We want the muscle!Ī weekly plan to hit your body recomposition goals. Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel. ![]() On days that you do cardio exercise, you should consume enough calories to meet your maintenance number. Jeor equation, which pros consider the gold standard. This one from Mayo Clinic uses the Mifflin-St. You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator. The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise. It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day. It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle. Getty Images Put it all together: Calorie cycling This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition. In people who have already been following a strength training program, increasing protein intake and following a heavy weight-lifting routine leads to improvements in body composition.īodybuilders are known for their ability to achieve incredibly lean and muscular physiques. muscle mass) than being in a calorie deficit without changing your protein intake. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass (a.k.a. Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training. While all macronutrients are important, protein is especially important for building muscle. Strength training is essential to changing your body composition - your muscles won't grow if you don't challenge them.Īdditionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth. To build muscle, focus on two main factors: weight training and protein consumption. Losing fat in a safe, sustainable way also means having realistic goals and not depriving your body of the nutrients it needs - disordered eating habits are never worth the risk. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best technique for fat loss - there's just no way around the science. To lose fat, you must eat fewer calories than you burn. Increased protein intake to promote muscle formationįat loss ultimately comes down to your calorie maintenance.Overall decrease in calorie consumption to lose fat.Resistance (weight) training to build muscle.To successfully change your body composition, you need: Unlike traditional methods of weight loss - such as very low-calorie diets or periods of really intense cardio exercise - there's no real protocol for body recomposition. Body recomposition truly comes down to your specific health and fitness goals.
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