Body Recomposition Workout Plan : Build Muscle, Lose Fat!

Body recomposition workout plan is a goal that many people pursue, but it is not an easy or quick process. However, if you do regular strength training, follow a balanced and healthy diet, and get enough rest, you can increase your muscle mass and reduce fat at the same time.

Many people want to gain muscle strength and lose fat at the same time. This is called “body recomposition,” and it’s important to remember that it’s not easy or quick to do. That being said, it is possible to do with the right mix of food, exercise, and rest.

What Is Body Recomposition?

We are going to tell you what body recomposition is. We say that someone has recomposed their body when they lose fat and build muscle at the same time. Everyone wants to achieve this chimaera, but not many actually do it, leaving many people in a kind of limbo as they try to reach it.

That is one of the main problems with making a big change to your body makeup. Focusing on a single goal will make it harder for most people to reach their goals because they will get fewer results and have to keep track of many more things.

Keys To Body Recomposition

  1. Body recomposition workout plan means gaining muscle mass while losing body fat
  2. Although virtually everyone can experience some degree of recomposition, certain groups will find it much easier and it will be advisable to focus on that.
  3. For most, however, it will not be the best way to go as they will not achieve optimal results in the process.
  4. Do you want to know if body recomposition is for you? Keep reading.

How To Body Recomp At Home

In order to help you get your body back in shape, they shared the 8 steps you must always take:

1st Balanced diet: A well-balanced diet is the first step to a good body recomposition workout plan. To do this, you need to eat enough calories to build muscle, but they should come from healthy foods.
You need to make sure that your food has enough protein, complex carbohydrates, healthy fats, and fiber. To help your body change shape, stay away from foods that are high in empty calories and low in nutrients. Fast food, ultra-processed food, bills, cakes, and sugary and boozy drinks are all bad for you because they make it harder to lose fat and gain weight.

Moderate calorie surplus: To grow muscle, you need to eat more calories than you burn. To do this, you need to keep a moderate calorie surplus.

A moderate caloric surplus will give your muscles the nutrients they need to grow and heal. This will keep your body fat from rising significantly.

It’s important to keep a healthy mix between the number of calories you eat and the amount of exercise you do.

Weight Trainning : Resistance training, especially pulling weights, is important for building muscle while the body is recomposing. Mixing up your workouts

Exercises that work out more than one muscle group at once should be given more attention because they help you gain muscle growth and burn fat more effectively. Adding strength and resistance workouts to your routine is also a good way to keep things interesting and challenging.
Proper training program: To get the best benefits from body recomposition, you should follow a structured and varied best body recomposition program.

By working out different muscle groups every other day, you give your muscles the time they need to rest and heal, which helps them gain muscle and lose fat.

To keep things interesting and help muscles keep adapting, it’s important to do different routines for each muscle group and change the amount and intensity of training you do.

Increase the intensity: It is important to gradually raise the intensity of your workouts as you get better at them so that you keep pushing your muscles and help them grow.

To do this, you can either lift heavier weights, do more reps, or work out for longer periods of time. To avoid injuries and keep your drive up over time, you need to make small steps forward.

Include high-intensity exercises: If you work out with weights, you might also want to do some high-intensity exercises.

These workouts can help you burn more calories, speed up your metabolism, and get the best body composition.

Adding short, hard workouts to your routine can help.

Rest and recovery: After working out, muscles need to be given enough rest to heal and grow. Make sure you get enough sleep every night, and plan to do nothing or rest for a few days each week.

If you want to change the way your body looks, don’t overtrain. Instead, listen to your body and give it the time it needs to heal.

Keep track of your progress: To see how well your body recomposition is going, you need to keep a thorough record of what you eat, how much you exercise, and how much weight you lose.

This helps you find trends so you can change your diet and workouts as needed. Setting goals that are attainable and measured also helps you stay focused on and dedicated to your long-term goal.

But don’t get too focused on the numbers or angry if you see progress that is taking too long!
speed up the loss of fat and improve cardiovascular health.

body recomposition workout plan

Can Body Recomposition Be Done?

If you want to grow muscle, you need to eat more calories than you burn. If you want to lose body fat, you need to eat less calories than you burn. Because of this, both processes need different amounts of energy and hormones. Also, that’s kind of true.

Anabolic hormones like testosterone, IGF-1, and insulin levels rise when we have more energy than we need. On the other hand, catabolic hormones like growth hormone, catecholamines, and cortisol levels rise when we have less energy than we need. As a result, a lot of people think that body recomposition workout plan at home is not possible.

But you need to make things clear. What we can’t do, for the reasons given above, is increase both processes at the same time. The thing we can’t do at the same time is lose as much fat as possible and gain as much strength as possible.


Some muscle mass gain and fat loss is possible at the same time. To do this, we need to eat enough protein, train with enough volume in a well-planned schedule, and get enough energy. And that energy comes from fat stores.


Another thing that many people want is to gain a lot of muscle mass while dropping a lot of body fat. This is something that we can’t do. Just get rid of 20 kg of fat and build up 20 kg of muscle. You’ll look great for the beach.

We’re sorry, but that can’t happen. One thing is that both processes can happen at the same time, and another is that they can both be made as good as they can be.

Which people benefit from body recomposition workout plan?

Some people have a greater chance of achieving body recomposition. While, for others it will take a little longer to achieve a state of body recomposition. Next, we will see certain cases of people who benefit from body recomposition workout plan:

  • Overweight people . Since, having a greater accumulation of body fat, the adipocytes are “full”, which is why they will try to empty themselves. By using a calorie deficit plan, combined with a good strength training routine, overweight and obese people will be able to achieve body recomposition.
  • Untrained people or beginners who have good genetics . Because these types of people usually have a high basal metabolic rate and a greater amount of anabolic hormones. This is important, since when they exercise they will be able to increase muscle mass while burning fat. Likewise, when they are close to normal values, “stagnation” will occur. In this case, it is also important to take into account other issues such as training age . This will describe how long we have been training, since, for example, if we are beginners we will have a greater chance of recovering than someone who has been training for a long time.
  • Athletes who return to training after a long time, due to an injury or a voluntary break. These types of people will have the possibility of recovering their previous physical condition with greater ease. Which is due to what we call “muscle memory”.

Foods For Body Recomposition Workout Plan

Without a doubt, we need to burn more calories than we take in in order to lose fat. On the other hand, not getting enough energy can make us lose muscle, which makes our exercise ability worse. Because of this, it is important to work with a professional to make a good diet plan and then have that person follow up.

Together with exercise, what we eat will be very important if we want to see effects from body recomposition. It is important to eat good proteins because they help our bodies build new muscle cells. We need these amino acids for our bodies.

Diet is more important for body recomposition workout plan. When we change our food, it will be very important that a nutritionist keeps an eye on it.

Foods to avoid in your diet

The things we should stay away from if we want to eat better. But all foods are high in sugar, even the ones that help us lose fat and build muscle. These food items usually don’t give us any minerals, which makes our bodies store more fat. Some of these are ice cream, sweets, cakes, cookies, pies, and soft drinks with a lot of sugar.

In the same way, we should stay away from hot foods and foods high in saturated fats, like cold cuts and sausages. These things make the body’s inflammation worse, which makes fat build up. On the other hand, they raise the risk of heart diseases.

So, We need to avoid all foods harmful to our body recomposition workout plan.

Foods to lose fat and gain muscle

Protein-rich foods, like lean red meat, fish, chicken, turkey, eggs, cheese, and low-fat yogurt, will help us with this process. If we want to grow muscle, we need to eat protein-rich foods at all of our meals and snacks.

Because they are high in protein, whole grains and legumes like chickpeas, beans, lentils, quinoa, and oats are very important. Also, we need to add whole-grain cereal, bread, rice, or pasta. Because these things have a lot of carbs, vitamins, and minerals. We will get our energy from them, and they will help us give our bodies energy after working out.

Of course, we can’t leave out fruits like pineapple, kiwi, orange, apple, papaya, grapes, banana, watermelon, pear, pineapple, peach, blueberries, and more. Fruits of all kinds should be eaten, usually whole and with the peel on them, so that you can get all of their vitamins, minerals, and fiber.

Also, we need to add veggies like broccoli, spinach, carrots, asparagus, eggplant, zucchini, and more. Like veggies, they give you a range of nutrients, like minerals and vitamins, that are good for building muscle. Vegetables help us lose fat because they are high in fiber, water, and few calories.

The last thing we need to do is add healthy fats, like olive oil, peanuts, almonds, walnuts, tuna, sardines, salmon, chia, flaxseed, avocado, coconut, and olive oil. Every one of these foods will help lower inflammation in the body and give us the nutrients we need to build muscle.

With a good diet and a good personal trainer, we can achieve our goal of body recomposition workout plan at home .


What are some key exercises for body recomposition workout plan at home?

Bodyweight exercises like squats, lunges, push-ups, and planks are excellent choices. Additionally, resistance bands and dumbbells can be used for added resistance.

How often should I work out on a body recomposition plan?

Try to work out 3-4ttimes a week, with an emphasis on both aerobic and strength training activities.

Should I follow a specific diet along with my workout plan?

Yes, nutrition is very important for the body recomposition workout plan. To support your goals, concentrate on ingesting enough complex carbohydrates, healthy fats, and protein.

Final Verdict: Best Strategy For Body Recomposition Workout Plan

The most important thing to think about is how many calories you’re taking in and making sure you don’t go overboard with your deficit. This way, you can lose body fat gradually without losing too much muscle strength. This deficit will also take into account where the person starts, since someone with a very high fat surplus will be different from someone with a smaller surplus.

On the other hand, each person will need to adjust how much protein they eat in order to help their muscles grow. This amount of protein will also help with other important parts of the diet, like feeling full and sticking to it.

Lastly, it will be important to get well-guided training from skilled professionals to go along with the diet plan and get the results you want for body recomposition workout plan at home.

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