{"id":46579,"date":"2022-09-30T00:38:28","date_gmt":"2022-09-30T00:38:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46579"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"recomposition","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/recomposition\/","title":{"rendered":"Body Recomposition: 8 Things You Should Know About Building A Lean Physique"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#1_It_Doesnt_Go_Against_The_Law_Of_Thermodynamics\" >1. It Doesn&#8217;t Go Against The Law Of Thermodynamics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#2_It_Takes_Time\" >2. It Takes Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#3_Not_Everyone_Has_The_Potential_To_Recomp\" >3. Not Everyone Has The Potential To Recomp<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#Your_Training_Age\" >Your Training Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#Your_Training_Quality\" >Your Training Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#Your_Body_Fat_Percentage\" >Your Body Fat Percentage<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#4_You_Might_Not_Lose_Weight_During_A_Recomp\" >4. You Might Not Lose Weight During A Recomp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#5_Youll_Have_To_Review_The_Quantity_And_Quality_Of_Your_Food\" >5. You&#8217;ll Have To Review The Quantity And Quality Of Your Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#6_You_May_Need_To_Use_Supplements\" >6. You May Need To Use Supplements<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#Creatine\" >Creatine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#BCAAs\" >BCAAs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#Whey_Casein_Or_Soy_Protein\" >Whey, Casein, Or Soy Protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#7_Youll_Need_To_Find_Your_Maximum_Adaptive_Volume_MAV\" >7. You&#8217;ll Need To Find Your Maximum Adaptive Volume (MAV)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#8_Its_A_Short-Term_Goal\" >8. It&#8217;s A Short-Term Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/recomposition\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A lot of dieters use a weighing scale to measure their progress. If the number on the scale goes down, they think they are making progress. While it&#8217;s true that weight loss can be a good indicator of progress, it&#8217;s not the only measure you should be tracking. <\/span><span style=\"font-weight: 400;\">Your body comprises two types of tissue: fat and lean body mass. Some stored fat is necessary for good health, (according to the American Council on Exercise, the minimum for women is 10% &#8211; 13% body fat and that for men is 2% &#8211; 5% body fat) (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-is-body-composition#:~:text=According%20to%20the%20American%20Journal,around%2011%25%20to%2021%25.\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">This is the essential fat your body needs to maintain proper hormone <a href=\"https:\/\/betterme.world\/articles\/workout-problems\/\">balance<\/a>, support the reproductive system, and insulate and protect vital organs. <\/span><span style=\"font-weight: 400;\">Having too much body fat can lead to a host of health problems such as heart disease, stroke, diabetes, and even certain types of cancer (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/health-risks\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, a healthy muscle to fat ratio is key to a lean and toned physique. <\/span><span style=\"font-weight: 400;\">Aesthetics aside, having more muscle and less fat also comes with a host of health benefits such as a stronger immune system, better bone density, and improved <a href=\"https:\/\/betterme.world\/articles\/firefighter-fitness-program\/\">mental health<\/a>. This is where body recomposition comes in. <\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Recomposition\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">It refers to the process of achieving a healthy body composition by losing fat while simultaneously building muscle. Body recomposition can be a challenge, but it&#8217;s not impossible. Here are eight things you should know about body composition:<\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"1_It_Doesnt_Go_Against_The_Law_Of_Thermodynamics\"><\/span><strong>1. It Doesn&#8217;t Go Against The Law Of Thermodynamics<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Body recomposition is a controversial topic because it seems to go against the law of thermodynamics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This law states that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To build muscle, you must store energy or increase muscle protein.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To lose fat, you must burn <a href=\"https:\/\/betterme.world\/articles\/should-i-lose-weight-before-building-muscle\/\">energy<\/a> or reduce stored body fat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Therefore, many people assume that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To build muscle, you must be in a calorie surplus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To lose fat, you must be in a calorie deficit.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, this isn&#8217;t always the case because our bodies don&#8217;t work in a clear-cut, linear fashion. The human body is a complex system with numerous hormones and feedback loops that regulate energy balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obese people, for example, have enough stored fat that they can be in a deficit and still build muscle. Later on in this article, we&#8217;ll discuss in detail the other groups of people who can do the same.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several studies have proven that recomposition is possible. Researchers at the Norwegian School of Sport Sciences found that it&#8217;s possible to lose fat and build muscle at the same time by doing resistance training and eating in a <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/\">calorie deficit<\/a> (<\/span><a href=\"https:\/\/sciencenorway.no\/training-weight-loss\/is-it-possible-to-lose-weight-while-building-muscle\/1696117\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study conducted by Laval University showed that it&#8217;s possible to gain muscle and lose fat simultaneously in untrained individuals.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\"><i>Body Recomposition: Here\u2019s How To Lose Fat And Gain Muscle All At The Same Time<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_It_Takes_Time\"><\/span><strong>2. It Takes Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The reason fad diets and quick-fix solutions are so popular is that people want results, and they want them fast. But as the saying goes, good things come to those who wait.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The process of body recomposition takes time because it involves making gradual changes to your diet and exercise routine. And while you may not see the results immediately, rest assured that they will come if you stick to your plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, exactly how long does it take to recomposition your body?\u00a0 There is no one-size-fits-all answer to this question as it depends on several factors such as your starting point, genetic potential, and how strictly you adhere to your diet and workout plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, though, you can expect to see noticeable changes after several months of consistency. Studies on body recomposition have found that it takes anywhere from 8 to 12 weeks to lose fat and build muscle at the same time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Recomposition\"><img decoding=\"async\" class=\"aligncenter wp-image-29391 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1024x576.png\" alt=\"body recomposition diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Not_Everyone_Has_The_Potential_To_Recomp\"><\/span><strong>3. Not Everyone Has The Potential To Recomp<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Body recomposition is difficult, but <a href=\"https:\/\/betterme.world\/articles\/macro-split-for-cutting\/\">not impossible<\/a>. How easy, or difficult, it is for you to do some recomposition of your body will depend on several factors such as:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Your_Training_Age\"><\/span><strong>Your Training Age<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Training age refers to how long you&#8217;ve been lifting weights. The longer you&#8217;ve been lifting, the harder it will be to do recomposition because your muscles have already adapted to the stimulus of weightlifting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a beginner, on the other hand, it will be easier for you to build muscle and lose fat simultaneously because your muscles are still in the initial stages of adaptation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A beginner is anyone who has been lifting weights for less than a year or two. If you fall into this category, then you have the potential to make some serious gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who have <strong>had<\/strong> a long layoff from weightlifting (several years or more) also have the potential to make great strides in their first few months back in the gym.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Your_Training_Quality\"><\/span><strong>Your Training Quality<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Training quality refers to how <a href=\"https:\/\/betterme.world\/articles\/fat-storage-in-body\/\">efficiently<\/a> and consistently you&#8217;ve been working out. If you&#8217;ve been lifting weights for years but have never really pushed yourself or stuck to a routine long enough to achieve results, it means that there is room for improvement. In this case, you have the recomposition potential by making some changes to your workout routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you&#8217;ve been <a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\">consistently<\/a> lifting heavy weights and following a well-designed training program and are already posting elite-level lifting numbers, it will be harder for you to do recomposition because you&#8217;re already doing everything right. Plus, it&#8217;s unlikely that you have much fat to lose in the first place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been training properly but your diet was poor, there&#8217;s also a good chance you can recomp by fixing your diet and continuing to train hard.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Your_Body_Fat_Percentage\"><\/span><strong>Your Body Fat Percentage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lower your body fat percentage, the harder it will be because you don&#8217;t have much fat to lose. In this case, you may have to accept that you can&#8217;t lose fat and build muscle at the same time and focus on one goal at a time.\u00a0 Relying on a typical cut-bulk-cut cycle may be a better option for you.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Recomposition\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Recomposition\"><img decoding=\"async\" class=\"aligncenter wp-image-29375 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/12-1024x576.jpg\" alt=\"body recomposition diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/12.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/12-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/12.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/12-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/12.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_You_Might_Not_Lose_Weight_During_A_Recomp\"><\/span><strong>4. You Might Not Lose Weight During A Recomp<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This might be hard to hear for some, especially those who are used to seeing the scale go down every week when they&#8217;re dieting. But the truth is, you might not lose weight. In fact, you might even gain <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/\">weight<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To understand why, we must visualize the meaning of recomposition. It simply means to change the composition of your body by losing fat and gaining muscle at the same time. Think of it as a balancing act where you&#8217;re replacing fat with muscle rather than just losing weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is nothing to be concerned about as long as you&#8217;re seeing changes in your body composition. The best way to track your progress is to take weekly progress pictures and measurements of your waist, hips, and thighs. Clothes that fit looser, or better, are also a good indicator that you&#8217;re on the right track.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stash away your weighing scale during your recomp journey as it might actually do more harm than good. Constantly obsessing over the number on the scale will only lead to frustration, discouragement, and ultimately, quitting.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Youll_Have_To_Review_The_Quantity_And_Quality_Of_Your_Food\"><\/span><strong>5. You&#8217;ll Have To Review The Quantity And Quality Of Your Food<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Diet is a huge factor when it comes to recomposition because, as we all know, you can&#8217;t out-train a bad diet. In order to lose fat and gain muscle at the same time, you&#8217;ll have to be in a slight\/moderate calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421125\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This means eating fewer calories than your body needs to maintain its current weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers at the Norwegian School of Sport Sciences had 24 experienced lifters eat at either a 500-calorie or 800-calorie deficit while training for 4 weeks. At the end of the study, they found that the 500-calorie group lost 0.7% of their body weight per week while the 800-calorie group lost 1% of their body weight per week (<\/span><a href=\"https:\/\/legionathletics.com\/body-recomposition\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At first glance, it seems like the 800-calorie group lost more weight, but when you take a closer look at the results, the 500-calorie group actually made better gains. The participants in the 500-calorie group lost more fat and gained more muscle than those in the 800-calorie group.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-29328 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-1024x576.png\" alt=\"BettetMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">More specifically:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 500-calorie group decreased their body fat by8% and increased their muscle mass by 2%\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 800-calorie group reduced their body fat by 4%, and lost muscle mass.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although these findings can&#8217;t be generalized to the entire population, they do suggest that a moderate calorie deficit is better than a large one. This could be because a moderate calorie deficit is more sustainable in the long-term and doesn&#8217;t put your body in a severe state of stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find out how many calories you should be eating to lose fat and build muscle:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Determine your maintenance calories:<\/b><span style=\"font-weight: 400;\"> The number of calories you need to eat to maintain your current weight. You can use an online calculator to find your maintenance calories.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Create a moderate calorie deficit: <\/b><span style=\"font-weight: 400;\">Once you know your maintenance calories, reduce that number by 15-20%. This will put you in a moderate calorie deficit and help you lose fat without sacrificing muscle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reassess your calories regularly:<\/b><span style=\"font-weight: 400;\"> As you lose fat and gain muscle, your calorie needs will change. To avoid stalling your progress, recalculate your calories every 4-6 weeks.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Next, you&#8217;ll consider macros. These are the nutrients that make up the calories in your food. The three macronutrients are protein, carbohydrates, and fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to recomposition, you&#8217;ll want to make sure you&#8217;re on a high protein diet. Multiple studies have shown that a high protein diet is more effective for preserving muscle mass when in a calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0Upping your protein intake to at least 0.64 grams per pound of body weight (or 1.4 grams per kg) will help you keep your hard-earned muscle while you lose fat.The right protein sources are key too.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Opt for quality over quantity by including plenty of lean meats, poultry, eggs, and dairy in your diet. You can also round out your protein intake with plant-based sources like beans, lentils, tofu, and tempeh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you&#8217;re watching your protein intake, you&#8217;ll also want to be cutting back on simple carbs like sugary drinks, pastries, and candy. These foods can quickly add up and sabotage your weight loss efforts. Instead, focus on eating complex carbs like vegetables, fruits, whole grains, and legumes. These foods are packed with fiber and help you feel fuller longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Last but not least is fat. Contrary to popular belief, eating fat won&#8217;t make you fat. In fact, healthy fats are essential for supporting your body and brain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6120115\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Healthy fats also promote satiety and can help you stick to your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon. You want to avoid trans fats and saturated fats, which are found in processed foods like cookies, crackers, and fried food.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/body-recomposition-diet\/\"><i>Body Recomposition Diet: Pull Off The Ultimate Fitness Dream<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Recomposition\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"body recomposition diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_You_May_Need_To_Use_Supplements\"><\/span><strong>6. You May Need To Use Supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A nutrient-rich diet is the foundation of a successful recomposition, but there are some supplements that can give you an extra edge.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Creatine\"><\/span><strong>Creatine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first supplement you might want to consider is creatine. Creatine is a compound that&#8217;s found naturally in your body and in some foods. It&#8217;s also available in supplement form. Creatine has been shown to increase muscle mass, strength, and power (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8949037\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can also help you preserve muscle mass when in a calorie deficit. If you decide to take creatine, look for a pure form like creatine monohydrate or micronized creatine.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"BCAAs\"><\/span><strong>BCAAs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another supplement you might want to consider is branched-chain amino acids (BCAAs). BCAAs are a type of amino acid that&#8217;s been shown to promote muscle growth and prevent muscle breakdown (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5568273\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They can also help you maintain your strength and power when in a calorie deficit. If you take BCAAs, look for a product that contains all three BCAAs: leucine, isoleucine, and valine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whey_Casein_Or_Soy_Protein\"><\/span><strong>Whey, Casein, Or Soy Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to meet your protein needs with diet alone, you might want to consider supplementing with protein powder. Whey, casein, and soy are all high-quality protein powders that can help you reach your daily protein goals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905294\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). If you have a dairy allergy or intolerance, opt for a soy protein powder.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Youll_Need_To_Find_Your_Maximum_Adaptive_Volume_MAV\"><\/span><strong>7. You&#8217;ll Need To Find Your Maximum Adaptive Volume (MAV)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Needless to say, you can&#8217;t build muscle without a strength training program. But figuring out how much volume (sets x reps x weight) you need to stimulate muscle growth can be tricky. If you do too little, you won&#8217;t see results. But if you do too much, you risk overtraining. This is where the concept of maximum adaptive volume comes in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maximum adaptive volume (MAV) is the amount of volume that allows you to maximally stimulate muscle growth without overtraining.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that you&#8217;ll be in a slight deficit, so you may not have as much energy to train as you would if you were in a surplus. If you go too hard, you&#8217;ll risk muscle loss or driving cortisol levels up to the point where your gains are not as good.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find your MAV, you&#8217;ll need to experiment with different training volumes and intensities. Start by doing 4-6 sets per muscle group and 8-12 reps per set. Try hitting each muscle group twice a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you find the volume and intensity that allows you to make gains without overtraining, stick with it.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Recomposition\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Recomposition\"><img decoding=\"async\" class=\"aligncenter wp-image-29321 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-1024x576.jpg\" alt=\"body recomposition diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Its_A_Short-Term_Goal\"><\/span><strong>8. It&#8217;s A Short-Term Goal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Recomposition is best approached as a short-term goal. Once you reach your desired body composition, you&#8217;ll need to go into maintenance mode to keep your new physique. This means eating maintenance calories and training for maintenance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason it is best approached as a short-term goal is because it&#8217;s not sustainable in the long term. For one, the mental and physical demands of constantly being in a calorie deficit can be tough to handle. Secondly, you&#8217;ll eventually reach a point where you can&#8217;t lose any more fat without sacrificing muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a great way to get lean and build muscle at the same time. Just remember that it&#8217;s not something you can do for months or even years on end. Once you reach your goals, enjoy your new body for a while before starting another cut or bulk.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There you have it, eight things you need to know about body recomposition. If you want to get lean and build muscle at the same time, this is the way to go. Just remember that like most good things in life, recomposition is best approached in moderation and with patience.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Recomposition\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>A lot of dieters use a weighing scale to measure their progress. If the number on the scale goes down, they think they are making progress. While it&#8217;s true that weight loss can be a good indicator of progress, it&#8217;s not the only measure you should be tracking. Your body comprises two types of tissue: [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":46580,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[117],"class_list":["post-46579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Body Recomposition: 8 Things You Should Know About Building A Lean Physique - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 BODY RECOMPOSITION \u27a4 is the process of losing fat and gaining muscle at the same time. Here are eight things you need to know about building a lean physique.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Body Recomposition: 8 Things You Should Know About Building A Lean Physique\" \/>\n<meta property=\"og:description\" content=\"\u2605 BODY RECOMPOSITION \u27a4 is the process of losing fat and gaining muscle at the same time. Here are eight things you need to know about building a lean physique.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/recomposition\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1161894412-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/recomposition\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/recomposition\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Body Recomposition: 8 Things You Should Know About Building A Lean Physique\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/recomposition\/\"},\"wordCount\":2621,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/recomposition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1161894412-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A lot of dieters use a weighing scale to measure their progress. If the number on the scale goes down, they think they are making progress. While it's true that weight loss can be a good indicator of progress, it's not the only measure you should be tracking. <\/span><span style=\\\"font-weight: 400;\\\">Your body comprises two types of tissue: fat and lean body mass. Some stored fat is necessary for good health, (according to the American Council on Exercise, the minimum for women is 10% - 13% body fat and that for men is 2% - 5% body fat) (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/what-is-body-composition#:~:text=According%20to%20the%20American%20Journal,around%2011%25%20to%2021%25.\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">This is the essential fat your body needs to maintain proper hormone <a href=\\\"https:\/\/betterme.world\/articles\/workout-problems\/\\\">balance<\/a>, support the reproductive system, and insulate and protect vital organs. <\/span><span style=\\\"font-weight: 400;\\\">Having too much body fat can lead to a host of health problems such as heart disease, stroke, diabetes, and even certain types of cancer (<\/span><a href=\\\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/health-risks\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). On the other hand, a healthy muscle to fat ratio is key to a lean and toned physique. <\/span><span style=\\\"font-weight: 400;\\\">Aesthetics aside, having more muscle and less fat also comes with a host of health benefits such as a stronger immune system, better bone density, and improved <a href=\\\"https:\/\/betterme.world\/articles\/firefighter-fitness-program\/\\\">mental health<\/a>. This is where body recomposition comes in. <\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It refers to the process of achieving a healthy body composition by losing fat while simultane ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/recomposition\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/recomposition\/\",\"name\":\"Body Recomposition: 8 Things You Should Know About Building A Lean Physique - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/recomposition\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/recomposition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1161894412-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 BODY RECOMPOSITION \u27a4 is the process of losing fat and gaining muscle at the same time. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Body Recomposition: 8 Things You Should Know About Building A Lean Physique - BetterMe","description":"\u2605 BODY RECOMPOSITION \u27a4 is the process of losing fat and gaining muscle at the same time. Here are eight things you need to know about building a lean physique.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Body Recomposition: 8 Things You Should Know About Building A Lean Physique","og_description":"\u2605 BODY RECOMPOSITION \u27a4 is the process of losing fat and gaining muscle at the same time. Here are eight things you need to know about building a lean physique.","og_url":"https:\/\/dev.betterme.world\/articles\/recomposition\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1161894412-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/recomposition\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/recomposition\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"Body Recomposition: 8 Things You Should Know About Building A Lean Physique","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/recomposition\/"},"wordCount":2621,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/recomposition\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1161894412-scaled.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A lot of dieters use a weighing scale to measure their progress. If the number on the scale goes down, they think they are making progress. While it's true that weight loss can be a good indicator of progress, it's not the only measure you should be tracking. <\/span><span style=\"font-weight: 400;\">Your body comprises two types of tissue: fat and lean body mass. Some stored fat is necessary for good health, (according to the American Council on Exercise, the minimum for women is 10% - 13% body fat and that for men is 2% - 5% body fat) (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-is-body-composition#:~:text=According%20to%20the%20American%20Journal,around%2011%25%20to%2021%25.\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">This is the essential fat your body needs to maintain proper hormone <a href=\"https:\/\/betterme.world\/articles\/workout-problems\/\">balance<\/a>, support the reproductive system, and insulate and protect vital organs. <\/span><span style=\"font-weight: 400;\">Having too much body fat can lead to a host of health problems such as heart disease, stroke, diabetes, and even certain types of cancer (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/health-risks\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, a healthy muscle to fat ratio is key to a lean and toned physique. <\/span><span style=\"font-weight: 400;\">Aesthetics aside, having more muscle and less fat also comes with a host of health benefits such as a stronger immune system, better bone density, and improved <a href=\"https:\/\/betterme.world\/articles\/firefighter-fitness-program\/\">mental health<\/a>. This is where body recomposition comes in. <\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">It refers to the process of achieving a healthy body composition by losing fat while simultane ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/recomposition\/","url":"https:\/\/dev.betterme.world\/articles\/recomposition\/","name":"Body Recomposition: 8 Things You Should Know About Building A Lean Physique - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/recomposition\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/recomposition\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1161894412-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 BODY RECOMPOSITION \u27a4 is the process of losing fat and gaining muscle at the same time. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/dev.betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46579"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46579\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/46580"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46579"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}