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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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