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Body Recomposition



Body recomposition is the process of changing your body composition by simultaneously decreasing body fat and increasing muscle mass, while maintaining or even reducing overall body weight. This approach focuses on improving body composition rather than just focusing on weight loss or muscle gain alone. Achieving body recomposition requires a combination of proper nutrition, resistance training, and cardiovascular exercise.


Body fat, muscle mass, and overall weight are key components of body composition. Body fat refers to the percentage of your body that is made up of fat tissue. Muscle mass refers to the amount of muscle tissue in your body. Overall weight is simply the total weight of your body, including body fat, muscle tissue, and water.


To achieve body recomposition, it is important to create a caloric deficit while also providing your body with enough protein and nutrients to support muscle growth and repair. This can be achieved through a combination of diet and exercise.

  1. Diet: To reduce body fat, you should aim to consume fewer calories than you burn. This can be achieved by reducing your overall caloric intake and focusing on nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. It is also important to consume an adequate amount of water and protein to support muscle growth and repair.

  2. Resistance Training: Resistance training is essential for building and maintaining muscle mass. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses. Aim to progressively overload your muscles by gradually increasing the weight or intensity of your workouts over time.

  3. Cardiovascular Exercise: Cardiovascular exercise can help increase calorie expenditure and improve overall fitness. Incorporate a mix of moderate-intensity cardio, such as jogging or cycling, with high-intensity interval training (HIIT) to maximize fat loss while preserving muscle mass.

  4. Consistency and Patience: Achieving body recomposition takes time and consistency. It is important to stick to your diet and exercise routine, even when progress seems slow. Results will not happen overnight, but with persistence, you will see improvements in your body composition over time.

  5. Monitoring Progress: Track your progress regularly by measuring your body fat percentage, muscle mass, and overall weight using the InBody scale. This will help you assess whether your current approach is working and make adjustments as needed.

In conclusion, body recomposition is a holistic approach to improving body composition by reducing body fat and increasing muscle mass. By combining a balanced diet with regular exercise, you can achieve a healthier and more toned physique.


The InBody scale is available through the Metabolic Resting and Weight Loss Center. Weighing on the scale is quick yet provides valuable information to help you adjust both your diet and exercise to reach and maintain your goals. Weighing weekly keeps you accountable and always moving in the right direction.


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