Most of us want body recomposition. That’s because a body recomposition means the process of building muscle and burning fat simultaneously, at the same time. For most people, this is the number one goal when it comes to physique and performance enhancement.
While body recomposition is such a desired goal, it is more common only among people who just started their workout regimens with proper dieting (nutrition) plans. Usually, body recomposition continues for the first few months of a beginner’s training and dieting plan. So, the good news for beginners is that they can expect to see fat loss and muscle growth occurring at the same time. Usually, with relative ease.
- The problem is that body recomposition reaches a plateau after a while (it varies from one individual to another). That’s why veteran lifters resort to a bulking cycle to continue gaining muscle and weight, or to a cutting cycle in order to continue burning fat.
It is important to understand that you just can’t build muscle and burn fat simultaneously indefinitely. However, you can still continue gaining muscle and losing fat at the same time through body recomposition for longer. You just need to do it right. That is perfectly possible to do during the early stages for beginners, but you can continue doing it even if you’re beyond the very early stage of lifting and dieting. You just need to do it right.
So, below we’re going to share how it is done.
Explaining Body Recomposition
It is important to understand that people have way higher success with their body recomposition goals who add anabolic steroids. That’s because these compounds are popular for helping your body speed up the fat burning processes, and muscle gaining abilities. Therefore, while the general rule of how much muscle you can aim to gain each week varies from 0.1% to 0.5% of your body weight per week (from advanced to beginner lifters), this number significantly increases if you add anabolic steroids.
Moreover, this number tends to drop off as you continue working out and gain more experience. Substantial gains are made in the beginning, then you tend to stop growing as fast. A similar thing applies to fat loss. While you can lose anywhere between 0.2 to 2% of body fat per week, depending on your starting body fat (the lower bf% you start with, the less you lose), this number also increases with the use of helpful PEDs such as cutting steroids.
In both cases, however, you won’t achieve any results without a proper diet and workout plan. Steroids that you can buy from Iron-Daddy.to can significantly help, but they boost the efficacy and results from dieting and workouts. That’s why in order to achieve body recomposition and keep it going for longer, you need to learn how to do it, with the help of steroids that can help enhance it, or not.
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The Problem With Body Recomposition
Veteran lifters find it extremely hard to continue gaining muscle and burn fat simultaneously throughout body recomposition because you need to pack on a surplus of calories to gain muscle and create a calorie deficit to burn fat. Moreover, as said earlier, the more advanced you are in the game, the harder it is to burn fat and gain muscle.
Yet, for beginners who find a sweet balance of calories (usually, around maintenance calories – you need to calculate it, give or take a bit), they do manage to burn fat and gain muscle. Nonetheless, for that, you need a perfect macro balance. You should ensure you eat healthy, avoiding any junk, processed, high fat, or high sugary foods. Maintaining calories around maintenance (give or take a bit) with a perfect macronutrient balance is what helps you achieve your desired body recomposition goal. Needless to mention you should train intensively and regularly too.
It is important to understand that with body recomposition you may manage to burn fat and gain muscle at the same time. Yet, you just can’t expect the same fat loss progress as you can get in an actual cutting cycle, or the same muscle gaining progress as you can get in an actual bulking cycle! You will definitely see more fat loss in an actual cutting and weight loss cycle, and more muscle and strength gain in an actual bulking cycle.
Body Recomposition: Step by Step
How long a body recomposition can last depends only on you, your genetics, and your choices. It depends on your body type, training level, food choices, macro balance, calories, and so on and so forth. The same things will determine how fast you’re going to achieve great body recomposition results. As said, anabolic steroids you can buy from Iron-Daddy.to can help speed up the process and keep body recomp for longer, but you still need to follow these steps, anyway.
Lift heavy, at least 3x per week
You could train slightly more or less depending on your physique, how your body responds, and your level. However, 3-4 weight lifting times per week are considered enough to provide awesome benefits. Essentially, you should offer your muscles enough stress during workouts, but also give them enough time between workouts so they can recover. That’s especially true if you want to stay in a calorie deficit to burn more fat. During a calorie deficit, it could take longer for you to heal and grow.
You need to lift heavy with proper form. Invest in a trainer or coach who will help with the types of exercises, how to combine them, weights, form, and so on. Ensure you hit every muscle group every week. Usually, beginners aim for 3 workouts a week. Advanced lifts increase to 4-5 workouts per week, spreading them out evenly.
Implement cardio
Weight training is absolutely necessary when you are attempting to build muscle and burn fat at the same time. However, mixing it with cardio can definitely help speed up body recomposition. During cardio exercises, you burn a lot of calories which can further improve the calorie deficit. However, be careful with cardio not to throw off the delicate balance that you need to achieve body recomposition.
Generally, it is important to follow a few rules when it comes to cardio for body recomposition: spend more time lifting weights than doing cardio and do intense bursts of cardio rather than long slogs. Increase cardio to increase calorie expenditure, decrease cardio to decrease calorie expenditure depending on the results you want.
Calorie cycling
Calorie cycling can be helpful for those who want to get awesome body recomposition goals. When you’re cycling calories, it means that you’re eating more after your workouts than at other times. This is because your muscles tend to grow more specifically during this period. There’s a post-workout window that also shortens the more advanced lifter you become. So, I would recommend eating a surplus in a narrow window after you exercise, but maintain a calorie deficit for the rest of the time for a body recomposition.
This way, you tend to gain muscle but burn fat at the same time. Determine your calories (and work your macronutrient balance), and plan your workouts to be followed by larger meals, with smaller meals for periods of inactivity.
Get high quality sleep
Those people who underestimate the power of getting enough high quality sleep are never going to achieve body recomposition. A good night’s sleep is crucial for building muscle and burning fat for a number of reasons. Not getting enough sleep, your body can’t heal and grow, can’t provide you with the energy necessary to perform in the gym, can’t provide your body with the necessary hormones to achieve your goals, and starts “defensive mechanisms” that are going to stop muscle growth, fat loss, and hinder performance. That’s the body’s response to lack of sleep, attempting to save itself from overactivity during periods of no sleep.
Make sure you get enough hours of sleep (at least 8 hours per night) and that you get high quality sleep. Such as making sure your bedroom is cool and dark. Go to sleep at the same time every night too. These things alone increase the quality of your sleep.
Learn how to diet
Should I even mention the importance of proper nutrition in order to build muscle and burn fat at the same time? Body recomposition is impossible without the correct amount of quality foods. You can’t build muscle if you’re undereating. Just as you can’t burn fat as long as you’re overeating. Moreover, you will not see muscle gain and fat go as long as you’re not eating the right type of balanced and healthy food. It is essential to avoid junk food, processed foods, unhealthy foods, high fat, and high sugary options, as well as any drinks that add calories.
You must focus on high quality, unprocessed, whole, complex, and healthy foods with the right balance of macronutrients and enough micronutrients. The right diet approach is the foundation of anyone who looks good. It may be worth discussing with a nutritionist or your trainer about it. On our site, you can also find lots of helpful blog posts regarding foods, calories, macronutrients, and so on. You must maintain a proper balance of macros while maintaining calories around your maintenance. However, you could still build muscle even when staying in a slight calorie deficit too as a beginner.
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While losing fat and gaining muscle is a hard and daunting task, you can get a helping hand by using
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