The fundamentals of Body Recomposition: How to Lose fat and gain weight

How to Lose fat and gain weight

The fundamentals of Body Recomposition: How to Lose fat and gain weight

Lean muscles is one of the most inquisitive terms used in fitness lingo.

The muscles of the body are referred to as “Lean muscles”, they are neither called “fat” nor “bulky muscles”.

Nevertheless, it is a term that has strived to be relevant in the fitness lexicon because of how it is perceived.  This statement is used to explain the procedure it takes to build muscle without fat.

In the aspect of specific marketing, the purpose is to build strength and forfeit adding bulk.

They are both worth achieving yet none of them appear to be what people truly need. “The holy grail of the body” refers to the process of burning fat and gaining lean muscles simultaneously, it is called body recomposition. Irrespective of the fact that it is certainly demanding, it is not what people believe it to be; even though recomposition is not easy, there are ways to make it easy.

How to Lose fat and gain weight


Food intake is very vital to body composition. Though exercise is another factor to be considered, diet is the main determinant of body recomposition.

In other to achieve the desired results cycling is very important in the diet, even if it’s a ketogenic diet, standard intermittent fasting practice, or carb backloading.

All these instances have different criteria but they have a similarity which involves eating more calories and carbs on the day you exercise than the days you don’t. In other words, achieving recomposition involves eating more on the days you work out and eating less on the days you don’t. Energy utilization and recovery are the basic rationales for this. To be concise, enough energy is required on the days you consume more energy.

Besides helping you to gain body recomposition, “cycling” is very important for hormone optimization. Researchers at Louisiana state university in 2005 disclosed that calorie cycling can prolong life.  In 2008, the National Institute of Health conducted research on diet cycling and came up with the same findings.


Still, on body recomposition, the term training in this context refers to engaging in weight training for at least 30 minutes, notwithstanding that some exercises may be strenuous, recomposition can only be achieved when you engage in up to thirty minutes (30 minutes ) of intense weight training alcoholic mind consistently at least three times a week.

Recomposition involves muscle gain and resistance training is efficient in achieving that.

Let’s see the number of calories we need to eat to gain muscle and lose fat at the same time. This process has three steps:

Firstly, find out your maintenance calorie.

Add the data to your MFP diet profile.

Set your goal to “maintain my current weight”.How to Lose fat and gain weight


Click on update.

The number you receive is your maintenance calorie intake or maintenance calorie (MC).

Then, find out your calorie for a training day.

Increase your MC by 15%, always remember that the day you train with weight are the only days considered as training days

Lastly, know your rest day calorie. Reduce your MC by 10%. The days you do not train with weight are the rest days.

Even though recomposition is not easy, the above formula simplifies it, there are various ways to achieve recomposition through eating but this formula is a better step to gain muscle and lose fat concurrently.