The body’s physical composition simply means the percentage of fat, water, muscle, bone, ligaments, tendons, etc. Remember, we are not talking about chemical composition which is a different topic together. It is the physical composition. Two people of the same age, weight, height, and gender may look different.
What Is Body Re-Composition?
Body re-composing simply means changing the percentage of components which make the structure of the body. Broadly we can define composition into two parts. Fats and other than fats. In other than fats, we mainly include muscles, ligaments, tendons, bones, and water. Among this list, we really cannot change the percentage of ligaments, tendons, bones (although we can work on having better bone density), and water. Hence we are left with muscles. Therefore body re-composing basically means building muscles and losing fats. This change in the ratio of fat mass to lean mass leads to re-composition.
The primary goal of body re-composing is to lose fat and gain lean body mass that is muscle. Some believe that it cannot be done simultaneously. So people use the approach of ‘bulking and cutting’. They bulk up by gaining weight in the form of fats and then go on to cutting to increase muscle by using stored energy. Frankly, this approach is not only wrong but has no scientific holding.
Lose Fat And Gain Muscle
Is it possible to lose fat and gain muscle at the same time? The answer is YES. All we need to know here is to understand the science behind it. Our body can use stored fat as fuel. When we exercise (cardio or strength), we consume energy. The source of fuel can be carbohydrates, fat, or even muscle. If we are calorie deficient and are working out, our body’s fuel demand will be met by burning fat. Thus we will achieve lean mass and burn fat simultaneously. There is no need to bulk first to increase stored energy and then go for cutting to increase lean mass.
What Should Be Done To Gain Lean Mass?
Stimulus is most important to gain muscle. One must follow a routine involving strength, resistance, or similar training. These will help increase fuel requirement and at the same time help increase lean mass.
Protein intake is vital for sustained growth. Remember that protein is the building block of the body. If we eat less, we are likely to lose muscle mass gained. Also, protein helps us to recover fast and hence restore or increase the percentage of muscle. This leads to a high requirement of calories even at rest.
Water is essential as it does the work of washing off several ingredients which either are not required or are taken in access. Remember water has a free channel to enter and exit cells.
The energy which is a more scientific term can be named ‘ATP’, which the body generates to perform work and run system organs is mainly from carbohydrates and fats. Regulating the intake will lead to utilization of stored fat and hence reduction in the percentage of fat.
Applying Intelligent Diet And Training
- Moderate caloric deficient
There is no other way to lose fat except to be calorie deficient. But remember, the larger the deficient, the more difficult it will be to gain lean body mass. This is because the body will use calories to maintain body functions first. If there are less or no calories available to gain muscle, the body will consume muscles rather than build them. Therefore keep your caloric intake just below your maintenance level by a few hundred only.
2. Protein intake
Eating enough protein is another most important thing for body re-composing. Eating enough protein not only helps build muscle but also lose fat as it has a higher thermic effect on food as compared to fats and carbs.
3. Plan training
There is no muscle building without resistance or strength training. Light resistance training sessions might not be enough to reach a level where the body runs out of fuel and uses fat sources. One can mix cardio and strength to have better results. Remember a gradual loss of fat is what one should aim for. Any other measures might pose not only a risk to health but also to the quality of life and life span.
Drinking enough water is a must to maintain body function. It also helps in losing fat and building muscle. Hydrating keeps the system active and helps lift more weights. It improves endurance and performance. Hydration should include both water and active electrolytes. Consuming other beverages, alcohol or soda can actually be harmful.
article by: Capt Jitender Harjai Fitness Expert H2F Care