Body recomposition, the process of simultaneously losing fat and building muscle, is a popular goal among clients at Nielsen Fitness. It’s a challenging aim that can transform physique in a way that goes beyond the number on the scale. In this blog, we’ll dive into the basics of body recomposition and how working with an in-home or virtual personal trainer can help.

Your Guide to Body Recomposition

THE BASICS

The goal of body recomposition is to change your body’s muscle-to-fat ratio. It involves increasing your muscle mass while reducing your body fat, leading to a stronger, more lean appearance without necessarily losing weight. In fact, it’s common for our in-home and virtual personal training clients to see little to no change on the scale while undergoing body recomposition.

This is because a gain in muscle mass can offset fat loss, as muscle is heavier than fat. Well, they “weigh the same (a pound is a pound!). But they sure don’t look the same. In other words, a pound of fat has a much larger volume. But a pound of muscle appears leaner and more toned. So, an extra 15 pounds of fat will take up a lot more space in your body — giving you a softer appearance. And muscle is denser, meaning it has a smaller volume for its weight. So 15 more pounds of muscle would make you appear firmer. So, yes, you may be gaining weight, but also getting fitter” (Cleveland Clinic, 2024). Healthy body recomposition can lead to a higher metabolism, better cardiovascular health, and improved insulin sensitivity.

NUTRITION

Achieving body recomposition is as much about nutrition as it is about exercise. Unlike a typical weight-loss diet that may involve significant calorie restriction, body recomposition requires a more nuanced approach. A slight caloric deficit combined with “a diet high in protein facilitates fat loss while supporting muscle growth” (Healthline, 2023). However, it’s important not to cut calories too drastically, as this can interfere with muscle-protein synthesis and energy for workouts. This is where a fitness pro can be invaluable. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa (and virtual personal trainers everywhere) can help educate you on how to balance your diet to ensure you’re on the right track.

EXERCISE

A smart exercise program is the other key component of body recomposition. The most “effective approach is to prioritize one goal before the other, specifically muscle building over fat loss. The good news is, emphasizing muscle building will spark some habits and physiological responses that may help burn away some unwanted fat” (Men’s Health, 2024). A well-rounded routine that targets all muscle groups while providing enough cardiovascular work to aid fat loss is ideal. That said, overtraining can lead to muscle breakdown and fatigue, which is counterproductive to your goals no matter what. Your body needs rest to repair and grow muscle tissue, and personal trainers at Nielsen Fitness can tailor workouts in a way that provides adequate recovery time.

OUR TIPS

One of the most critical aspects of training is ensuring you’re using proper form to avoid injury. An in-home or virtual personal trainer can teach you the correct techniques for each exercise to prevent harm to your joints or muscles. This is especially important when performing compound movements like squats, deadlifts, and bench presses, which are ideal in the process of body recomposition.

Personal trainers can also help track your progress: we’ll monitor strength gains and changes in physique to keep you motivated. This allows us to adjust your workouts and nutrition as needed to ensure continued progress. Body recomposition takes time and consistency, and many people can get frustrated when they don’t see immediate results. Nielsen Fitness can offer mental support, helping you maintain a positive mindset and reminding you that lasting changes take time.

CLOSE

Body recomposition is a challenging yet highly rewarding fitness goal that requires a combination of smart training, proper nutrition, and consistent effort. Working with an in-home or virtual personal trainer can provide the support you need to transform into your healthiest self – and we would be happy to support you! First workouts are zero pressure, always free and can be booked here.