Here are some effective body recomposition tips to help you build muscle and lose fat!

Every fitness enthusiast has unique reasons for exercising, including common motivations like losing weight, getting stronger, and improving athletic performance.
We understand how most people want to simultaneously build muscle mass while also losing fat, and body recomposition is one of the most effective ways to achieve both fitness goals. Body recomposition is known for helping people improve their fitness while creating a more toned, leaner physique.
Below we’ll be detailing our comprehensive body recomposition guide that’ll cover the following:
- What exactly is body recomposition?
- How does body recomposition work for regular fitness enthusiasts?
- Tips to lose fat & build muscle
- Ideal diets & workout plans
What Exactly Is Body Recomposition?
Body composition refers to an individual’s bodily makeup in terms of lean mass and body fat percentages. This is why body composition is also commonly called “body fat percentage”.
Body recomposition is a gradual process in which someone aims to lose fat and build muscle at the same time, which results in improved metabolism, a more toned appearance, better functional fitness, increased strength, and sustainable long-term results.
Body composition and body mass index (BMI) are common metrics for both medical and fitness professionals; however, the fitness industry has largely moved away from BMI in recent years and has instead chosen body composition to evaluate muscularity and leanness.
BMI has become outdated because of its inability to account for body composition, and here’s the formula to calculate body composition:
Body Composition = (pounds of body fat / total body weight in pounds) x 100
How Does Body Recomposition Work For Regular Fitness Enthusiasts?
So, how exactly does body recomposition work for regular people who are trying to reach fitness goals at gyms like Rising Legends?
What’s important to remember is that two essential factors come into play when you’re hoping to improve your body composition, including gaining muscle mass and losing body fat. When you change both of these variables, you’ll inevitably change your body’s overall fat percentage.
If this sounds appealing to you, then you’ll likely want to follow a rather rigorous conditioning and muscle-building workout routine with the help of our personal trainers. You’ll also want to monitor your daily energy expenditure and caloric intake, while prioritizing a protein and fiber-rich diet that’s low in excess sugars and fats.
The good news is that our nutrition coaches have your back when you need extra help developing a body recomposition diet!
Tips To Lose Fat & Build Muscle
Although it’s not technically possible to convert your fat directly into muscle mass, you can always adopt workout habits that promote fat loss and work you toward building muscle.
Our team will support you when you need help developing these types of training methods, and below are some tips specifically oriented around losing fat and building muscle mass:
How To Lose Fat
Fat loss is something that varies on an individual basis, but losing fat generally depends upon your caloric intake vs. your energy output. If losing fat is one of your fitness goals, you’ll have to prioritize your energy output and make sure that it’s more than your daily caloric intake. This is commonly known as a calorie deficit.
It’s absolutely critical to use caution when it comes to avoiding undereating, because consuming enough calories to meet your metabolic needs and body functionality is still essential within a calorie deficit. This is why increasing your physical activity levels to burn more daily calories is always the most effective way to lose fat!
How To Build Muscle
Building muscle is actually much different than losing fat, because it relies on consistent resistance training and a caloric surplus.
Progressive overload is the fitness principle that’s commonly utilized to grow muscle tissue, and this is a huge part of how strength training slowly but surely creates awesome results.
As your muscle fibers become more resistant and durable, you’ll also need to maintain proper nutrition through a protein-heavy diet.
What’s An Ideal Body Recomposition Diet?
Everyone is unique when it comes to nutrition, so it’s important to evaluate your unique needs and goals when determining your best body recomposition diet.
Because body recomposition entails both caloric deficits and surpluses, it becomes crucial to decide which phase you want to be in. Your best option is always to focus on either a caloric deficit or surplus during the course of a training block, because this will help you reach better results as compared to focusing on both at the same time.
For example, you might focus on losing fat and a calorie deficit for 6-8 weeks, and then change your focus to strength training and a calorie surplus for another 6-8 weeks.
Whether you’re cutting or bulking, it’s important to support your body with a nutrient-rich diet that’s high in protein, carbohydrates and healthy fats.
Creating Your Body Recomposition Workout Plan
Just like with nutrition and dieting, body recomposition workout plans vary on an individual basis. However, the main goals of most body recomposition plans are to increase activity levels in order to lose fat and promote muscle gains through resistance training.
Most body recomposition workout plans will entail about 2-3 days per week of resistance training, as well as 1-2 days of movement and active recovery sessions that include workouts like:
- Yoga
- Hiking
- Biking
- Walking
- Swimming
- Playing with pets/kids
- And much more!
The main key to a body recomposition workout plan is to remain consistent. It simply takes time to change your body’s composition, so getting to the gym on a regular basis is vital for your sustainable results.
Talk To The Rising Legends Experts Today About Your Body Recomposition Goals!
If your fitness goals including losing fat, toning up and building lean muscle mass, body recomposition strategies might be perfect for you. Body recomposition is an effective and safe way to improve your overall health in ways that go far beyond your physique.
And the Rising Legends team is here to help you maintain consistency and patience while you’re working to lose fat and build muscle. Although you won’t see results overnight, your expert-guided workout routine and nutrient-heavy diet will ultimately get you to where you want to be.
We look forward to seeing you at the gym!