Body Recomposition simply means a process where you lose body fat and build muscle at the same time.
If you talk to trainers and nutritionists, you’ll find that it’s common belief that building muscle and losing fat can’t work at the same time.
The reason, they say, is that muscle gain is a building (anabolic) process that requires a caloric surplus. Fat loss, on the other hand, is a catabolic process that requires a caloric deficit.
The conventional wisdom is that the two are mutually exclusive.
However, it is true that these two processes are not necessarily dependent on each other. Apparently, many people have not yet asked themselves why muscle loss and simultaneous fat gain are also possible at the same time.
Fortunately, the human body is intelligent enough to perform these two processes separately.
The myth that this is not possible comes mainly from bodybuilding. However, real bodybuilders have completely different requirements than, for example, an Allround Athlete.
Bodybuilders are usually extremely advanced in their training. They already have a very high percentage of muscle and must not only train extremely specifically, but also eat optimally in order to cause further muscle growth.
Body Recomposition works because the human body can start different processes at the same time. However, certain conditions must be met for this to happen. There are 4 different groups of people that can achieve body recomposition relatively easier than others. In the following you can find out what these groups are and why they are so different.
1. Training Beginners
Training beginners have very good chances of body recomposition. This is because they have not yet had an adaptation effect. This means that the muscles of training beginners get a lot of new stimuli in the first training sessions.
If these stimuli are given at regular intervals, your body will do everything it can to adapt to the load. So even if you are in a calorie deficit, your body will try to build muscle from protein where it can.
2. Obese People
Even for people who are heavily overweight, it is possible to build muscle and lose fat at the same time in a calorie deficit. However, not because fat is converted into muscle mass. In fact, this is not possible.
However, the body can use fat as an alternative energy source to carbohydrates during the calorie deficit. Now, in order to build muscle, an overweight person also needs sufficient protein.
Another group of people for whom Body Recomposition is possible are the re-entrants. The so-called “muscle memory effect” ensures that your body reaches a certain training level again faster after a longer training break.
Steroids and anabolic steroids are used to bypass the normal metabolic processes of the human body. Instead of normal nutrients being converted to muscle, artificial growth hormones are mainly responsible for muscle and strength building.
The problem with this method is that these artificial and illegal substances are extremely harmful to health. Everything you build up this way, you will not be able to hold for a long time, because your body needs a break again and again and you may suffer serious diseases such as cancer or organ failure.
The right diet is quite crucial for body recomposition. On the one hand you need a calorie deficit, so that your body reduces its fat reserves as an alternative energy source to carbohydrates.
On the other hand, your body still needs enough protein to build muscle. Studies have shown that a low calorie deficit of only 200 to 300 kcal is best for body recomposition.