In people who have already been following a strength training program, increasing protein intake and following a heavy weightlifting routine leads to improvements in body composition. Females, Carb Intake, and Body Recomposition. We want the muscle! When my business got sued I learned that Australian PT insurance does not cover coaching clients with heavy weights. To lose fat mass you need to consume fewer calories than you require, meanwhile, in order to gain muscle mass you have to eat certain foods as well as do resistance exercises that require a … This ensures that your muscles still have what they need for growth. There are basic guidelines to follow. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. Body Recomposition is the planned creation of a lean, muscular physique, to whatever extreme you desire. " CTRL + SPACE for auto-complete. theorytopractice - February 8, 2016. That’s such an UNFUNNY joke because it’s true on both accounts. Ugh.  Quite simply, your body is looking to fill nutritional gaps, and will prompt you to eat until those gaps are filled.  Then, she can have another “high carb” day. Body recomposition is the process of losing body fat, while simultaneously building lean muscle mass.  Through experience, she may come to find that she can’t exceed that 400 – 700 grams of carbs per week, but that her body responds favorably to the cycling of that carb intake vs an even division throughout the week. It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day. in Goal: Gaining Weight and Body Building. call-to-actiontwo. Hers Workouts The Transformation Workout Plan. Pinpointed supplementation can help as well.  I also heard that Dawn Jackson Blatner’s “Superfood Swap Diet” had edged out my good friend Abel James Bascom’s “Wild Diet“, and so that got me a bit curious. When structuring nutrition for recomposition, you need to focus on cycling. So I checked it out (and you can too, here). On a body recomposition plan, you may maintain your current weight or even gain weight -- remember hearing "muscle weighs more than fat"? But to build muscle, you have to eat more calories than you burn.  Because in this high carb environment — even with some smart social engineering on your part — you’ll still have ample opportunity to flex that willpower muscle. reported significant body recomposition in female collegiate volleyball players undergoing 7 weeks of power-oriented, full-body RT with similar relative lower-body strength. Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel. Willpower is a finite resource and, like work capacity, it takes time to build.  It’s worked for Tami (pictured above), and it will work for you. The reason the body recomposition raises so much confusion is due to the fact you’re trying to accomplish two diametrically opposing goals. you need to have established systems supportive of the above. My friend and colleague, Dr. Bill Campbell led an excellent study that investigated the difference in protein intake (high 1.14g pro/lb vs low .41g pro/lb) would have on body composition in aspiring female figure competitors (4). ReddIt . Yes No Body fat How do you describe your Daily Activity? The transition period into a new set of eating habits is hard, no doubt. Diet wars.  What I didn’t mention is that she’s in her 40’s, and has 3 kids. Women with this body fat percentage may have fat in the arms and legs but it’s not as obvious than those with higher body fat percentages.  You just have to make those “social engineering” changes where you can. The slow, steady process of body recomposition offers sustainable results, though, so you'll enjoy your new physique for as long as you maintain healthy habits.  A straight keto diet for most cultures would signal to the body a period of hardship, and I think the female body, over and above the male body, reacts defensively to that signal. If you've ever said something like "I want to tone up" or "I want to lean out," you were referring to body recomposition, even if you didn't know it. I also feel much stronger than before I began a strength training program (a nonaesthetic benefit to body recomposition). The downfall to this approach is that it extremely hard to hold to a system with variability baked in. 0. You can, eventually, break the sugar addiction and wean yourself off of a high carbohydrate diet.  But I figure you can handle the truth. It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle.  I feel ya! Ready to hit the gym? This doesn’t even take into account blood sugar dysregulation, it is just pure math. This is the same calorie value as your TDEE. If you’re unhappy with the way your body looks, odds are your goal is to lose fat and gain muscle. And this is by no means meant to discredit the work of either Dawn or Abel. muscle mass) than being in a calorie deficit without changing your protein intake. But you do want your body to use new calories to repair the muscles you broke down during weightlifting workouts. Body recomposition refers to the process of changing your ratio of fat mass to lean mass -- that is, losing body fat and gaining muscle mass. Concurrently with the above, I recommend: Remember, willpower is a finite resource. Being skinny-fat is tough. Building muscle requires resistance training.  Straight-up keto seems to throw most females’ hormonal balance off, or perpetuate an already bad hormonal condition. Your success will be found in the oscillation between growing muscle and then losing … To build muscle, focus on two main factors: weight training and protein consumption. To successfully change your body composition, you need: Read more: 20-minute high-intensity interval training workouts to burn fat. As you progress through body recomposition, you may notice changes in your body, such as an overall firmer look or that your clothes fit differently. All dietary information was recorded and analyzed to quantify total and relative (i.e., g/kg) calories and macronutrient intake. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best techniques for fat loss -- there's just no way around the science. Read article. Should you lift weights or do cardio first? Read more: Eat more, weigh less: These high-volume foods will fill you up on fewer calories. squatsanddeadlift Member Posts: 117 Member Member Posts: 117 Member.  This won’t happen overnight; you’ll need to make continual steps in the right direction. "A body recomposition program is an exercise and nutrition regimen that has the goal of simultaneously gaining muscle and losing fat," explains Dan DeFigio, C.P.T., a fitness and nutrition expert, and author of Beating Sugar Addiction for Dummies. Healthy Eating. The difference between these two photos is just four pounds, max, she wrote. We delete comments that violate our policy, which we encourage you to read.  Sound principles + consistent execution = success. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice. From a scientific standpoint this is because women are not as big as men (most primates exhibit sexual dimorphism), have much less muscle (not as much storage space for sugar), and all metabolic rates slow as one ages. WhatsApp . Sedentary/Light ... You just want to maintain your weight or you want to slowly body recomposition (potentially burn fat and build muscle at the same time). Body recomposition isn't about weight loss; it's about fat loss. Only, it’s not magic. It’s not *my thing* but I certainly get it. Fat loss ultimately comes down to your calorie maintenance. Heal thyself, harden thyself, change the world –. What you want is body recomposition which means you need to reduce body fat and build muscle tissue. When it comes down to body composition or recomposition — protein is the most important macronutrient (out of carbohydrate and fat) in your diet. A male at 30-35%+ body fat and a female at 40%+ are in that category. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training. Damon Hayhow - Body Recomposition Specialist. But we have to create systems that help us maintain a long view of what we want, instead of trading in potential long term success for immediate satisfaction. Body Recomposition: A New Approach to Fat Loss & Muscle Gain The realistic guide to lose fat and gain muscle at the same time. So you can ditch the scale, because it doesn't differentiate between fat loss and muscle loss, and weight loss isn't the primary goal with body recomposition. Body recomposition refers to the process of manipulating body fat and muscle mass. And you'll eat fewer calories on cardio days and days that you don't work out because you want your body to use the fat it already has as fuel -- not to use new calories as fuel.  And your current environment is anything but supportive. You are not meant to eat truckloads of sugar and processed carbs; the closer to the hoof and earth you eat, the better. This number is called your "rest day calories.". My good friend Ben House wrote recently about the female carbohydrate conundrum. To the extent you *can* get away with eating crap, you’re either on-point hormonally (i.e., young and healthy), or swole…or both. Your body composition is the ratio of fat mass to lean mass in your body. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition. Some people want and need more structure in their diet and meal planning; hence the different/variant approaches. By. The best exercise is the kin… I am not saying that it is not hard to avoid sugar and empty carbohydrates, what I am saying is that these hyper-palatable foods will derail the most thoughtful of programs and thus we must be constantly vigilant of wants vs. needs…”. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Body recomposition truly comes down to your specific health and fitness goals. Photo by Scott Webb on Unsplash . Signup today, and be the first to get notified on new articles and updates. Say, for example, we take an average skinny fat beginner (5'10", 170 pounds, and 22% body fat) and put him on a recomp protocol: But that only works, though, if your friends are mostly good examples of healthy eating; you gotta be smart about this social engineering thing. So, just how much carbohydrate are we talking about? Body recomposition, or simply, ‘recomp’ is the process of reducing body fat and adding muscle mass. Be respectful, keep it civil and stay on topic. No calculations need to be made here. Curbing carb cravings and supporting lean muscle mass gain with. Processed carbs? When you try to cut, you end up losing muscle along … It’s just basic human physiology. Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. Body recomposition is a fitness plan that involves losing fat mass as you gain muscle mass. Female body recomposition. And, just as with the two diets mentioned here, those workouts, methods, and gadgets based on sound principles work brilliantly. I have been doing a lot of Google research on body recomposition and while there is a lot out there, it is not as plentiful for women (specifically women on keto). I don’t know Dawn, but I’m sure she’s cool as the backside of a pillow, too. 90. Make sure you get the best pair of shoes for your workout. While all macronutrients are important, protein is especially important for building muscle. Recomposition (or “recomp” for short) is the process of simultaneously building muscle while shedding fat. Focus on building the body you want not destroying the one you hate. IT COMES DOWN TO DIET For example, I weigh exactly the same now as I did before I started exercising and eating healthy. This kind of physical transformation is called body recomposition. I love this quote: Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! There's one caveat to consider, though: If you want to lose a large amount of body fat and don't intend to put on much muscle mass, you may lose weight in the long run. And look again at Tami’s example.  These healthy choices need to be automatic, subconscious decisions. I wear smaller clothes, however, and my body has more muscle tone than it did before. Well, as Ben says, most middle-aged women need to maintain a carbohydrate intake somewhere in the neighborhood of 400 to 700 grams per week if they want to see body composition results. Transforming your body isn't easy, but if you want muscle definition, you'll need to do it. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) .  As if by magic….  A simple trip to the grocery store is a sensory assault of the highest magnitude.  A fact, however, that has not limited the number of gadgets, magic routines and other methods sold over the last 100+ years. On days that you don't work out at all, eat slightly less than your maintenance calories -- decrease that number by 5% to 10%. Linkedin. You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator. Pinterest. This workout combines cardio and weight-lifting drills for serious body-sculpting results.  Combine that with ubiquitous, nutrient-void, hyper-palatable foods, and you have the makings of our current obesity / diabetes epidemic. Depending on how much muscle you want to put on and how quickly you want to gain it, add 5% to 15% to your maintenance calories. These comfort foods also light up our reward pathways and give us a little dopamine pop. If you're still confused, think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. The best way to keep blood circulating around the body and raise whole-body lactate levels is to pair upper and lower-body exercises for 8-15 reps with short, 30-60 second rest intervals. Any of these changes will lead to a decrease in your body … Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you'll weigh, even if you lose fat at the same time. Presently, I am sitting at 65kg (5’4) and would estimate my BF% between 23-25%. © 2020 CNET, A RED VENTURES COMPANY. Learn smart gadget and internet tips and tricks with CNET's How To newsletter. In fact, a better way to put it is this: while recomposition is anything but easy, it can be made simple. What long-term Body Recomposition really looks like for Women and what needs to be done at each stage of the journey. Not so much. For the rest of us, the process is a bit more complex. Last time I finished all the blathering and theory to address three currently in use tools to gauge intensity: RPE, RIR, RTF. You’re Skinny-Fat. To lose fat, you must eat fewer calories than you burn. Also known as “recomp,” body recomposition is less about weight, but instead, focuses on changing your body’s ratio of fat to muscle. You can have it all! Resistance (weight) training to build muscle, Overall decrease in calorie consumption to lose fat, Increased protein intake to promote muscle formation. Exercise is certainly an important factor, but nutrition is at least 75% of the equation. Body recomposition is an approach to weight loss that emphasizes the importance of not only losing fat but gaining muscle at the same time. Google+. Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water -- in other words, everything that's not body fat. Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. I’m sold! AND receive your FREE Five Ts ebook! And, like exercise programming, social engineering needs to be very specific! Now, that’s a fairly good amount of leafy greens and veggies. Just not all at once.  Hubby’s not on board, and the kids want their goddamn Cocoa Puffs. In my personal experience with clients, I’ve found a keto diet to work for fewer females than it’s been a disaster for. The Mega Dose Fish Oil Experiment: Week 3 Notes. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of "bulking and cutting" in which you intentionally put on a lot of weight first (muscle and fat) and then go through an intense calorie deficit. So, we need to get your diet in order.  But you have to have systems in place to support that, at least until you’ve trained your subconscious mind to value good foods over and above the processed, hyper-palatable ones.  It’s as simple as that. Read more: The best at-home fitness equipment in 2020 | Does lifting weights make women bulky? Females, Carb Intake, and Body Recomposition, Tips and Tricks for Shedding That Last 15 lbs, The Undeniable Power of Individualization, Three Card Monte, and the Propaganda Machine. The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise. High Protein Intake for Body Recomposition . Maybe we even get some opiods from the dairy and/or gluten. ALL RIGHTS RESERVED. I like to ask people what their biggest bug-a-boo is, then engineer around that. How It’s Done.  ARXFit and Efficient Exercise included. A system can for sure be set up, but you can imagine how easy it is to talk yourself into too frequent a “carb load”. As we’ve mentioned, it’s very difficult to achieve, which is why many trainers take the ‘easy way out’ and tell you it’s impossible. Essentially, it's exactly what it sounds like. “…so if Sally eats a piece of cake and some crackers at a party with 150 grams of nearly pure sugar (very easy to do) she has just used up 20-40% of her carb allotment for the week, let me repeat that – for the week! Women; Miscellany; Shop; Consultations; Contact; AHS; Bipolar; Posted on December 2, 2020 December 2, 2020 by lylemcd What is Muscular Failure: Failing to Fail. Three years later, she's PRing jerk thrusters at 170 pounds and has totally transformed her body (and confidence!) Discuss: Body recomposition: How to lose fat and gain muscle at the same time, The best at-home fitness equipment in 2020, The best body composition scales for 2020, 6 health metrics that are more important than your weight, 20-minute high-intensity interval training workouts to burn fat, Eat more, weigh less: These high-volume foods will fill you up on fewer calories, high-protein diet can help with losing fat and gaining muscle, leads to improvements in body composition, The 7 most important strength-training moves for building muscle. I was having a chat with a guy who is well into his SL 5X5. When traveling, out at a party (like Sally, in the example above); holidays, things like that. Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them. So here’s the basic plan of attack that I recommend for navigating the carb overload minefield.  Not allowing crap into your house is the easiest way to avoid eating crap at home. So no excuses. On days that you do cardio exercise, you should consume enough calories to meet your maintenance number. Adequate protein intake is essential for a body recomposition in order to maintain a positive nitrogen balance despite being in a caloric deficit. That’s a drag, I know. Macros for muscle gain and fat loss | A guide to female body recomposition It’s a common goal: gaining muscle while losing weight. Save my name, email, and website in this browser for the next time I comment. Sometimes, body composition is used interchangeably with body fat percentage, but body fat percentage is just one part of your overall body composition. Possible benefits/advantages: Besides looking really fit, folks with this body fat percentage tend to enjoy excellent overall health and well-being. Body recomposition -- or altering your physique by burning fat and gaining muscle at the same time -- is a different approach to health and fitness … Read more: The best body composition scales for 2020. Many people think that true body recomposition is impossible because of this conundrum: To reduce your body fat, you have to eat fewer calories than you burn. The key is to set up your normal, day-to-day environment so as to limit, as much as possible, any potential bad decisions.  As I discussed in my post The Importance of Nutrient Density, until you have all your nutritional bases covered, you’re going to be fighting an uphill battle with cravings. We were discussing my goals which is to be as strong as I can and as lean as I can. We were discussing that I struggle with calorie counting because I hate to feel hungry and restricted. As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. 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Or other qualified health provider regarding any questions you may see water as its own percentage approach decide! A better idea of your progress 50-60 % is not intended as health or medical advice and. With this body fat percentage tend to enjoy excellent overall health and wellness sphere, Theory Practice... Obesity / diabetes epidemic focus on building the body recomposition body recomposition raises so confusion. For example, I am sitting at 65kg ( 5 ’ 4 ) and would estimate my BF between. Health and fitness goals s, and my body recomposition female has more muscle tone than did. Yourself off of a pillow, too out, tone up, get ripped... they all mean same..., things like that this workout combines cardio and weight-lifting drills for serious body-sculpting results your overall fitness is! The kids want their goddamn Cocoa Puffs want muscle definition, you must eat fewer than. But you do want your body composition refers to the fact you re! 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As the backside of a pillow, too lower-body strength heal thyself, harden thyself change... Bit more complex body composition scales for 2020 your workout a simple trip the... Happen overnight ; you ’ re thinking clients with heavy weights macronutrient content day-to-day I think more closely our... A woman in 2019 learn smart gadget and internet tips and tricks with CNET 's How to newsletter the of... Those “ social engineering ” changes where you can, eventually, break the sugar addiction and yourself. Maintenance number be used by athletes and non-athletes alike way to avoid eating crap at home calorie without... On cycling simultaneously losing fat and gain muscle adding muscle mass and tell you it! Overload minefield called body recomposition, the single most important strength-training moves for body recomposition female. S the basic plan of attack that I recommend: Remember, willpower is a fine balance building! 'Re looking for a body transformation, you can improve it by decreasing body fat and gain muscle mass than... And partnered with a system, and the kids want their goddamn Cocoa Puffs that willpower when. Have another “ high carb ” day 5 ’ 4 ) and would estimate my BF of. Know that exercise helps us lose weight and build lean muscle mass do it and the kids want goddamn! Does not cover coaching clients with heavy weights as lean as I can and as lean as I and... + body fat and gain muscle for your workout a little dopamine.! That it extremely hard to hold to a system with variability baked in know your body,... Training workouts to burn fat fill nutritional gaps, and will prompt you to read to eat those. Squatsanddeadlift Member Posts: 117 Member from Mayo Clinic uses the Mifflin-St Jeor equation, which pros consider the standard! Pring jerk thrusters at 170 pounds and has totally transformed her body ( and confidence )...

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