3 simple principles to start seeing results!
Nowadays we have tons of free information from social media, followed by the ever-growing fitness influencers on Instagram. Often than not, it’s an overload of information contradicting each other, and you wonder what information is applicable to you.
The best way to figure it out for us, is looking at the science of exercise and nutrition combined with the many progressions/transformations our team has worked on. There’s a lot of misleading, oversimplified information. You are told you cannot build muscle and lose fat at the same time or you must be in a calorie surplus to gain muscle. We have shown this is not the case with client’s and we can explain why. What you read online, consider the target audience the information is aimed at.
We will look at the many variables that drive progress for body recomposition, to provide an understanding of the foundational body recomposition principles.
UNDERSTAND YOUR STARTING PLACE
Experience in the gym and the kitchen will determine how you start, and how detailed your approach will be to get to an end goal. You should pause and think, are you a beginner or advanced with both training and nutrition.
BEGINNER (0-2 YEARS OF LIFTING EXPERIENCE)
Being a new lifter, you are able to build muscle and lose fat, your physiology is the most primed for muscle growth. Over time, the more training experience you develop in the gym, your muscles become more and more adapted and requires more advanced training to create an adaptive response.
Because building muscle is an energetically-demanding process, and beginners have the ability to build muscle faster, calories can be pulled from stored body fat to fuel the muscle building process. Recomposition is both easier and simpler for a beginner, you are able to experience impressive ‘newbie’ body changes and muscular development (gains).
For beginner’s there are three basic criteria to follow:
1. Your caloric intake isn’t too high or too low
2. Your protein intake is adequate.
3. You are weight training with a focus on adding either weight, volume or improving technique
If you want greater beginner gains, then you can follow on with more detail to that of intermediate lifters.
INTERMEDIATE (~2-5 YEARS LIFTING) TO ADVANCED (~5 OR MORE YEARS LIFTING EXPERIENCE)
The three criteria outlined above will get you part of the way there, but past 2 years, it will not be the most optimising for results. You have hit the three criteria consistently and now you are in need of bringing details to those criteria’s, to make your body adapt to more change.
What we mean by recomposition, is the reduction in body fat percentage along with an increase in lean body mass. This can be achieved with:
1. NEW LIFTERS (BEGINNERS): As we discussed above, the body is most primed for growth when weight training is still a new stimulus. To fuel the speedy muscle building process, the body can “easily” tap into body fat stores to get impressive recomposition.
2. DETRAINED LIFTERS (DE-TRAINEES): The detrained lifter is anyone who has lifted for a significant period of time, built a significant amount of muscle but then stopped training due to injury, lack of motivation or some other reasons to regular lifting. Due to stopping training, the de-trainee can enter a similar stage to that or a new lifter, using muscle memory to again build more muscle quickly.
3. OBESE INDIVIDUALS: Because obese individuals have a very large energy reserve (body fat), it’s simple to have them eat in a caloric deficit and still have plenty of stored energy to fuel the muscle building process. It makes it common for obese individuals to build muscle whilst lowering their body fat.