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Fighters Core is a supplement designed to specifically cut unwanted fat, and allow for muscle maintenance or even muscle gain. In order to achieve body recomposition, you need some basic knowledge (at least).
Here's body recomposition simplified, or how you can Lose Fat and Keep Muscle. Our body recomposition supplement works alongside your physiological processes when cutting to maximise fat loss, making any weight cut easier. And helping you keep muscle. This process can even be done over a 30 day cut. Leaving you with visible results.
See our best deal and Body Recomposition Supplements package here.
What is body recomposition?
To put it simply, body recomposition is losing fat and gaining muscle at the same time. Most of the time people are focused on trying to lose fat, when retaining and building muscle is just as important.
Your body composition refers to the amount of fat-free (muscles, bones etc) and fat your body contains. Usually when people are looking to lose weight, they primarily focus on the scales, however this does not differentiate between muscle and fat. Similarly, BMI tests do not account for muscle mass, therefore it is inappropriate for someone that has a substantial amount of muscle.
Body recomposition is popular in bodybuilding and physique training as athletes need to lose as much fat as possible whilst retaining muscle mass. However, it has recently become popular in fitness as the general population have seen more of the benefits of strength training in their regular routine.
Traditionally, in-order to lose weight, people would heavily reduce their calorie intake and increase the amount of cardiovascular exercise. Although this will lead to overall weight loss, it will also lead to a depletion in muscle mass.
Hence why body recomposition is a better measure for bodybuilders, athletes and overall health. Although it is still important to keep your cardiovascular fitness up, when going through body recomposition, athletes will be more focused on strength training and eating more protein to coincide with muscle growth. You can even achieve fat loss quickly, with our 30 day cut.
How can I gain muscle?
Gaining muscle is not all about exercise, it’s also about what you eat. In terms of nutrition, you need to ensure that you are eating a sufficient amount of calories, and in particular, protein.
Protein is made up of amino acids, which are the building blocks of several things in our body, such as skin, hair, nails, enzymes and most importantly for body recomposition, muscle growth and repair. When you exercise, this creates micro-tears in the muscles that once repaired, become stronger. With sufficient rest (sleep) and nutrients, especially protein, the muscles have the ability to repair faster and stronger, allowing you to keep training and building muscle.
If you are not consuming enough calories, this is when it will be more difficult to gain muscle. Your body’s main sources of energy and carbohydrates and then fat. If you don’t have enough of these, your body will turn to its protein store for energy. Without a sufficient amount of protein, you will struggle to gain muscle.
Additionally, you also need to do a sufficient amount of strength training to gain muscle. Although protein is an essential part of building muscle with nutrition, you need to be doing the correct exercises in-order to strengthen and build the muscles in the first place. Below are the key elements of a strength training programme, along with a sample full body training session. Protein synthesis plays a key role here, we can't understate that. Protein synthesis can directly impact muscle growth and muscle mass.
How can I lose fat?
Simply put, to lose fat you need to be consuming less than you exert. This means eating less calories than you use in day to day life.
With nutrition, the best way to lose fat is by tracking your calories and following a calorie controlled diet. This means that you know exactly what is going into your body, whilst also ensuring you have enough protein to build muscle, whilst burning fat. It is also possible to lose fat without calorie counting, however, this is much harder as you have no way of gaging if your input is less than your output.
Similarly, it isn’t just about how many calories you consume, you also need to be aware of the types of calories you consume. For example, if the large majority of your calories come from high calorie, low nutrient foods such as chocolate and alcohol, you won’t get the same results as someone that has a nutrient dense diet. That’s not to say that you won’t lose weight, if you are consuming less than you expend you will, but it will be much harder to achieve recomposition. This is because you won’t necessarily be consuming enough protein to build and repair muscle.
Which exercises burn the most fat?
As we mentioned earlier, it’s all about consuming less than you exert when you want to lose body fat, therefore one way to go about this is by doing more. Although there isn’t one specific exercise that burns the most fat, there are a variety of things you can do to aid fat loss. The best exercises to do are ones that fit into your schedule, you enjoy, you can be consistent with and won’t have a detrimental impact on your strength training.
Getting your steps in
Walking is one of the most underestimated ways to lose fat. Getting your daily steps in is one way to increase your NEAT, non exercise activity thermogenesis. This is a way that your body uses energy that isn’t from exercise. As most of us live sedentary lives these days, sitting at office desks and driving to and from each location, one of the first things you can do to increase your daily expenditure is moving more and walking a minimum of 10,000 steps per day.
LISS Training
LISS stands for low intensity steady state and is any exercise that is performed over longer durations at a steady state. This can include exercises such as:
- Stairmaster
- Cycling (not intense)
- Walking/hiking
- Swimming
- Steady rowing
LISS training is extremely effective for fat loss because during low intensity workout, there is a good amount of oxygen coming into the body which is necessary for breaking down fat and using it for energy. On top of this, LISS is great as an active recovery on days when you’re not training but you want to keep active.
Which exercises build the most muscle?
When it comes to building as much muscle as possible you want to be lifting weights, and specifically, lifting heavy weights. In-order to gain strength and muscle mass the best exercises you can do are compound exercises.
Compound exercises
Compound exercises are exercises that recruit large muscles to lift the weight. This means that more muscle is being used and therefore more muscle can be built. Another thing to note is that larger muscle groups can lift heavier weights, it is necessary to primarily focus on compound lifts as you can progress with much heavier weights and build strength. Examples of compound exercises are:
Low rep, high weight
The more you lift, the stronger you become, the more muscle you will build, simple. This is why you see bodybuilders, sprinters and olympic lifters have a considerable amount more muscle and bigger frames than those that take part in endurance sports.
When you lift a heavy weight, you are recruiting fast twitch muscle fibres which are essential for short, powerful bursts of energy. These are the fibres that promote muscle strength and hypertrophy which is increased strength along with an increase in the size of the muscle cells.
To be able to increase the muscle size, they need to be under tension for a sufficient amount of time, so it is usually recommended that you train 6-12 reps per set for muscle strength and hypertrophy. With this number of repetitions, you are lifting enough weight to build strength, whilst also having lengthier sets to increase muscle size.
Tempo is key
Sometimes do you just throw the weight about without thinking much about what you’re actually doing and what muscles you’re using? Throwing weights about with little consideration for form or tempo is not the best way to get results, and rushing heavy lifts can also result in injury.
The tempo of an exercise is how fast or slow you perform it. In-order to work out the tempo, we need to decipher the different stages of the exercise:
- Eccentric phase - Lengthening the muscle
- Isometric hold - Pause at the bottom of the exercise
- Concentric phase - Shortening the muscle
- Isometric hold - Pause at the top of the exercise
This can be represented as 2-1-2-1, meaning the eccentric and concentric phases take two seconds and there is no hold in-between. However, studies have shown that muscle is strengthened the most during the eccentric phase (when the muscle is lengthened). This means that by slowing down the tempo during the eccentric phase, we are placing our muscles under more tension and therefore working them harder. A longer eccentric phase in an exercise could look like this:
- 4-1-2-1
- Lower down in the squat for 4 seconds
- Pause for 1 second at the bottom
- Drive up for 2 seconds
- Stay at the top for 1 second before repeating
Sample full body training
Exercise Sets Repetitions Rest Type
|
Dumbbell Bench Press |
3 |
6-8 |
30 seconds |
Superset A1 |
|
BB Squats |
3 |
6-8 |
60 seconds |
Superset A2 |
|
DB Bench assisted row |
3 |
6-8 |
30 seconds |
Superset B1 |
|
DB Romanian deadlifts |
3 |
6-8 |
60 seconds |
Superset B2 |
|
Barbell Glute Bridges |
2 |
10-12 |
30 seconds |
Superset C1 |
|
Leg Extension machine |
2 |
12-15 |
90 seconds |
Superset C2 |
|
Press ups |
2 |
10-12 |
30 seconds |
Superset D1 |
|
Lateral Raises |
2 |
10-12 |
90 seconds |
Superset D2 |
Basic Nutrition Plan for Body Recomposition
Getting your nutrition right is essential for body recomposition as it is the main element that will lead to fat loss. You will build muscle with strength training and primarily lose fat with a well planned and tailored diet.
Eat protein
When it comes to gaining muscle, you need a baseline amount of protein in-order to keep the muscle you have built. This means that you need more than the average daily recommended amount. It differs from person to person, however you should be eating around your bodyweight in kilograms x2 to get a sufficient amount when strength training.
Examples of high protein foods are:
- Poultry
- Meat
- Fish
- Eggs
- Greek Yogurt
- Quorn/meat alternatives
- Protein powder
Cycling Calories
And no, we don’t mean the sport, but cycling your calories. What this means is eating more calories on the days you train and less on your rest days. Cycling your calories is important as it means that your body has the appropriate amount of food it needs to recover on training days when you will be lifting heavy weights and expending more energy. On the other hand, the days that you aren’t training you will not be expending as many calories and therefore do not need to each as much. This also helps to lower your overall calorie intake, putting you in a calorie deficit which is essential for fat loss.
Another important thing to note is when you’re eating your carbohydrates. First things first, carbohydrates are your friend when it comes to body recomposition because you will need the energy for intense training sessions. This is where carb cycling comes in. You will need to eat carbohydrates around your training, this is before and after a workout. Carbohydrates are the main source of fuel for your body, therefore it is desirable to eat carbohydrates before a workout. Likewise, to ensure you can refuel after training, you will need a sufficient amount of carbohydrates so that your body isn’t depleted in stores and as a result, using protein instead of carbohydrates to refuel.
Sample training day diet
Meal 1: Omelette
Meal 2: Pre Workout
Meal 3: Post Workout
Meal 4: Evening Meal
Meal 5: Evening Snack
Total calories: 2035
Total protein: 160g
Body Recomposition Guide Final Word
Body recomposition training isn’t easy, in-fact it’s the complete opposite. You have to be dedicated, consistent and strict with both your training and nutrition in-order to get the results you want. That being said, the reward is definitely worth it, whether you’re hoping to step on stage to compete, or want to get in shape for holiday.
With the right amount of strength training, protein and eating the required calories to be in a deficit, it is possible to burn fat and retain muscle at the same time.
Best Supplements for Body Recomposition
So we're a body recomposition supplement in that as well being a fat burner, we can help your body support muscle growth and aid fat loss.
Preventing muscle loss is a great way to maintain a strong and sleek aesthetic with any fat burner. But as well as Fighters Core we can recommend these supplements for body recomposition:
Pre workout
A pre workout can help provide you with a boost of energy ahead of any gym session. Generally you'll find pre workouts contribute to body recomposition by allowing you to perform at your peak in the gym, using a blend of amino acids and energy enhancers.
Whey protein
As we mentioned above, protein is essential to stop as much muscle loss as possible. So having a good whey protein supplement can ensure you keep your body repairing and rebuilding damaged muscle tissue, as well as sustaining muscle through a calorie deficit. Protein will also keep you feeling full, helping with fat loss.
If you want to read how Fighters Core can help you with body recomposition. You can check out the formula page here.
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