Increasing your protein intake and incorporating strength training into your routine can help you lose body fat and increase muscle mass.

Body composition refers to the amount of fat and fat-free mass (muscle, bone, and water) your body contains.

Analyzing body composition gives a better understanding of health than other screening methods that only factor in weight and height, such as body mass index (BMI).

That’s because your body fat percentage in relation to your muscle mass better reflects your overall well-being than just weight or BMI.

Therefore, body recomposition focuses on body composition rather than weight.

Unlike a standard diet, body recomposition is a lifestyle in which fitness and nutrition techniques lead to beneficial changes in your body’s ratio of fat to muscle.

Recomposition means “to form something again or in a different way,” hence the term “body recomposition.”

If done correctly, body recomposition changes the makeup of your body so that you have less fat and more muscle.

Body recomposition is more of a lifestyle than a diet. It focuses on preserving and building muscle while losing fat at the same time. Modifications to diet and exercise must be made in order to reach this goal.

While cardiovascular exercise is important for weight loss and overall health, strength training is necessary to alter body composition.

In addition, a diet high in protein can help to facilitate fat loss while supporting muscle growth.

Body recomposition methods can vary depending on your ultimate goal.

For example, a lean bodybuilder who wants to put on more muscle and cut fat will have different dietary and exercise needs than a person with overweight or obesity looking to lose weight and increase muscle tone.

The good news is that body recomposition benefits everyone, regardless of the amount of fat you want to drop or muscle you want to gain.

To lose body fat, a calorie deficit must be created, which can be achieved either by consuming fewer calories or expending more energy.

However, cutting an extreme number of calories through very low calorie dieting or engaging in hours of cardiovascular exercise doesn’t necessarily preserve muscle mass.

To lose fat while maintaining or building your physique, it’s best to moderately decrease your calorie intake while incorporating exercises that build muscle mass into your routine, such as strength training.

Diet quality also matters when it comes to losing fat. Consuming a diet rich in protein has been shown to reduce fat while preserving lean body mass. Consider increasing your consumption of protein-packed foods such as:

  • chicken breast
  • turkey breast
  • cottage cheese
  • lean beef
  • lentils
  • eggs

While losing fat is important, maintaining or gaining muscle is key to changing your body composition.

Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass.

It’s vital to combine a healthy, lean body mass-promoting diet with a fitness routine that supports muscle growth and maintenance.

The importance of protein

When you’re trying to build muscle, the right diet is critical.

A balanced diet rich in whole foods, such as fresh produce, healthy fats, complex carbohydrates, and protein, is best for everyone, regardless of fitness goals.

Individuals trying to reform their body composition may need to focus on bumping up their protein intake, as studies have shown that a high protein diet is necessary for promoting muscle growth.

It’s recommended to distribute protein sources evenly throughout each meal by consuming protein-rich foods like eggs, poultry, and dairy products.

Best exercises for gaining muscle

Along with a high protein, whole foods diet, incorporating strength training exercise into your routine is crucial.

Strength training involves using resistance exercises to build strength and muscle mass. An example of strength training is lifting weights.

If your goal is to build muscle and reduce fat, experts recommend a training protocol of at least two daysTrusted Source of resistance training per week.

It is recommended that you focus on slowly increasing your weights to no more than 10% each week so the body can adapt. This can also help reduce your risk of injury or overtraining.

This can include exercises, such as:

  • squats
  • lunges
  • push-ups
  • stair-climbing

Body recomposition focuses on gaining muscle while losing fat.

Try increasing your protein intake and completing strength training at least twice per week.

Body recomposition methods can be used by everyone from elite athletes to those simply looking for a healthy way to get in shape.