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Body Recomposition: How Does it Really Work?

Body Recomposition: How Does it Really Work?

Body recomposition is known as the most desired body transformation—it is the ability of the body to burn fat while gaining lean muscle at the same time. Many people believe that there is no such thing as fat or bulky muscle, leading to a very confusing explanation of body recomposition. To put it very simply, it is when a person builds strength without adding bulky muscles, or when they build muscle without adding fat. The two adjustments that are necessary are making sure that caloric intake is correct on certain days, and making sure that the exercise plan in place will be beneficial. This guide will help you with what you need to do in order to have a shot at body recomposition.

The Body Recomposition Diet

This is the most important factor when it comes to body recomposition. While modifying an exercise program is a large part in the change as well, diet still holds the key. In most forms of dieting, cycling of some sort is involved. This is the modification of nutrition on certain days. This could be regulated periodic fasting, a diet centered on ketogenics, or carb backloading. All of these types of diets use different parameters for their cycling, but the one thing that they have in common is that they require you to eat more carbs and calories on the days that you will work out than on days that you do not work out.

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The real key is that you will be eating more on days that include a workout, and less on days that do not. The reason for this is that the body needs the calories for recovery and utilizing energy. So all in all, the cycling will help to lose fat while gaining muscle, optimizing hormones, and even live longer. Now learn how to do it.

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Calorie Cycling

There is a lot of in-depth information to be known prior to cycling. Though it may seem very simple, it is very important to define a few important terms. You know that you will be consuming more calories on days that you train, but what exactly constitutes as training? For body recomposition, training days are the days in which you perform a weight training routine for at least 30 minutes. Though lots of other exercises can be intense, body recomposition is only possible if the one partaking is doing more than 30 minutes of decently intense weight training 3 times per week, consistently. Resistance training is the most effective way to gain muscle when working at body recomposition.

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The Formulas

Once that is understood, it is necessary to know exactly how many calories should be taken in to not only lose fat but gain muscle. First, one must calculate their maintenance calories. This can be done by taking your weight in pounds, multiplying it by 14 and then by 17. This is the acceptable range for maintenance calories (MC). Next, find your training day calories. To do this, take the MC and increase it by 15%. Remember that these are only the days with weight training. Finally, find your rest day calories. Take the MC and decrease it by 10%. These days are the ones that do not include training with weights.

Body recomposition can seem intimidating and difficult, but with the right information it can be made simple. When using a formula like this, anyone can find their numbers and then apply it to their lifestyle. There are so many ways to eat for recomposition, and these formulas are a great first step in the journey to losing fat and gaining muscle—the lean muscle that is so often sought after.

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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