Achieving aesthetic fitness goals often involves either losing fat or building muscle. However, the most challenging yet increasingly attainable goal is to accomplish both simultaneously, a concept known as body recomposition. This article provides a comprehensive guide on how to strategically diet and exercise to burn fat while preserving or even building muscle mass.
Understanding Body Recomposition
Body recomposition has long been considered the "Holy Grail" of fitness because losing fat and building muscle seem to require different, almost opposite, approaches. To lose fat, you need to burn more calories than you consume, creating a calorie deficit. To build muscle, you need to consume enough protein to support the growth of new muscle fibers. Recent research indicates that body recomposition is possible through strategic training and nutrition.
Key Principles for Fat Loss and Muscle Preservation
Maintain a Slight Calorie Deficit
Creating the right calorie deficit is crucial. Too large a deficit can lead to muscle loss, while too small a deficit may hinder fat loss. Aim for a deficit of 200 to 400 calories per day below your maintenance level. This moderate deficit allows your body to tap into fat stores for energy without sacrificing muscle mass. Determine your ideal calorie intake using a quick guide to calculate your maintenance level and then subtract the deficit.
Prioritize Protein Intake
Protein is essential for building and repairing muscle tissue. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight, or about 0.8 grams per pound. For a 185-pound man, this translates to approximately 150 grams of protein per day. Distribute your protein intake throughout the day, aiming for 35 to 45 grams per meal, supplemented with 25-gram snacks as needed. High-protein snack options include protein bars, Greek yogurt with fruit, or lean jerky. Whey protein shakes can also be a convenient way to supplement your protein intake. Base your meals around a protein source first, then add colorful vegetables, complex carbohydrates, and healthy fats.
Rethink Carbohydrates
Carbohydrates are not the enemy. They fuel your muscles and brain before, during, and after workouts. Consume 25 to 40 grams of carbohydrates before and after workouts to support performance and recovery. Choose minimally processed options like a banana over processed snacks.
Read also: The Hoxsey Diet
Watch Your Fat Sources
Fats are a necessary component of your diet, but the source matters. Aim for fats to make up 20 to 30 percent of your overall calorie intake. Prioritize healthy sources like nuts, avocado, and seeds. Be mindful of oil intake, as it's easy to overconsume.
Maximize Fiber Intake
Fiber promotes satiety, keeping you full throughout the day and supporting a healthy gut. Aim for 30 to 38 grams of fiber daily to prevent snacking and maintain gut health.
Be Cautious with Sauces
Sauces can add significant calories to your meals, especially when dining out. Request sauces and dressings on the side and use them sparingly, or opt for seasonings, citrus juices, or hot sauce to add flavor.
Sample Meal Plan for Body Recomposition
Here's a sample meal plan to serve as a starting point for your body recomposition diet:
- Breakfast: Avocado toast with three eggs on whole wheat toast, topped with spinach.
- Lunch: Salad with chicken, walnuts, beets, raspberries, cottage cheese, and a citrus vinaigrette.
- Dinner: Shrimp stir-fry with vegetables (carrots, broccoli) and brown rice.
Optimizing Exercise for Muscle Preservation and Fat Loss
Exercising on an Empty Stomach
Exercising on an empty stomach can help you burn more body fat for fuel. When you eat right before exercising, your body is going to first use the calories you just consumed for fuel. By exercising when it’s been about three to four hours since you last ate, your body is more able to burn fat for fuel because other easier methods of fuel aren’t available. Remember, before exercising, check your glucose levels to make sure you’re within a safe range to do so-about 100 to 180 mg/dL. This can be a very helpful weight-loss tool because regardless of how many calories you burn during your workout, you’re ensuring that you’re burning more body fat for fuel.
Read also: Walnut Keto Guide
Eating Before Exercise
If exercising on an empty stomach isn't suitable for you, time your workout after a small snack or light meal. Combine a carbohydrate source with a protein source, such as fruit with peanut butter, berries with turkey slices or nuts, whole-grain crackers with cheese, or light yogurt. A snack of veggies and hummus or string cheese may also work.
Avoiding Post-Workout Meals for Low-Intensity Exercise
If your workouts are low intensity (power walking, jogging, or cycling for less than an hour), you likely don't need a post-workout meal. Instead, focus on eating whole foods every four to five hours to support your calorie needs.
When to Eat After Your Workout
For certain types of exercise, consuming a meal or protein shake within an hour after your workout is essential. These include:
- Weight-lifting
- High-intensity interval training
- Endurance training (long-distance running, cycling)
- Intense exercise over 60 minutes
- High-intensity competitive sports (soccer, tennis, racquetball)
Failing to eat after high-intensity exercise can deprive your muscles of amino acids for rebuilding and recovery, prevent glycogen replenishment, and lead to overeating later.
Exercise and Insulin Management
If you take mealtime insulin or medications that can cause low blood glucose levels, plan your meals and exercise carefully. Exercising within three hours of eating and taking insulin can lead to hypoglycemia because exercise causes your muscles to use glucose faster. Consult your healthcare provider about adjusting insulin doses before and after exercise. Exercising before eating and taking insulin can reduce the risk of low blood glucose. Always check your blood glucose before exercising and carry fast-acting carbohydrates in case of hypoglycemia.
Read also: Weight Loss with Low-FODMAP
Protecting Muscle During Weight Loss
Losing weight without protecting muscle can lead to a slower metabolism, lower energy levels, and a higher risk of regaining fat. Maintaining muscle during weight loss is essential for sustainable results and a healthier body.
Consequences of Muscle Loss During Weight Loss
- Slower Metabolism: Less muscle means fewer calories burned at rest, making long-term weight maintenance harder.
- Weakness and Fatigue: Everyday tasks become more challenging, and physical performance declines.
- Faster Fat Regain: Weight regained after muscle loss is more likely to be fat, worsening body composition.
- Increased Risk of Health Issues: Higher risk of falls, musculoskeletal issues, and functional decline.
Tactics to Maintain Muscle and Lose Weight
- Prioritize Strength Training: Resistance training is the most effective way to maintain muscle during weight loss. Aim for 2-3 sessions per week using bodyweight exercises, resistance bands, or free weights.
- Stay Active Throughout the Week: Consistent daily movement stimulates metabolism, improves blood flow, and preserves strength.
- Avoid Extreme Calorie Restriction: Aggressive diets sacrifice muscle. Sustainable fat loss paired with movement protects lean mass.
- Eat Enough Protein: Protein is essential for muscle repair and recovery. Aim for 1.2-2.0 grams of protein per kilogram of body weight per day, spreading intake throughout the day.
- Measure More Than the Scale: Track how you feel, how you move, and how your strength changes over time.
Sword Move: A Program to Build Strength and Keep Muscle
Sword Move is a digital movement program designed to make protecting muscle simple. It provides personalized, clinically-guided activity movement programs tailored to individual needs and goals. Sword Move members receive:
- A dedicated Physical Health Specialist (Doctor in Physical Therapy) for one-on-one support.
- A personalized movement plan that evolves as the member progresses.
- A complimentary Move wearable or seamless integration with Apple Watches and Fitbits.
- Real-time tracking of progress with daily, weekly, and monthly views.
- Quick check-ins for accountability and program adjustments.
Sword Move helps individuals build muscle-preserving activity into their daily routines, adapting to different lifestyles and fitness levels.
Benefits of Structured Movement
Structured movement is essential for people starting from inactivity or pain. It strengthens resilience, reduces musculoskeletal risk, and creates behavior change that sticks.
Weight Loss Success Requires More Than the Scale
GLP-1s and calorie restriction can help people lose weight, but without movement support, much of that loss can come from muscle. Protecting muscle is the difference between short-term results and lasting success.
Additional Strategies for Fat Loss and Muscle Preservation
Calorie Deficit
Maintaining a calorie deficit is crucial for fat loss. Aim to consume fewer calories than you burn each day. A daily deficit of 500 to 750 calories is generally recommended for safe and sustainable fat loss. Avoid very low-calorie diets, as they can lead to muscle loss.
Exercise
Exercise plays a key role in fat loss and maintaining muscle mass. Resistance training two to three times weekly can prevent muscle loss while reducing fat mass and body weight. Incorporating aerobic exercises with resistance training can also be beneficial.
Nutrition and Exercise Timing
Eating the right foods before and after exercising can optimize your workouts. Consume a meal 60 to 90 minutes before exercising, prioritizing carbs and protein with a small portion of healthy fats. After exercising, replenish your body with nutrients like glycogen, protein, and insulin to boost energy levels, protein synthesis, and muscle recovery.
Supplements
Certain supplements may help improve muscle mass, recovery, and strength while promoting fat loss. These include creatine, protein, and polyunsaturated fatty acids. Caffeine and nitrate may also boost muscular strength. Consult a healthcare professional before taking any supplements.
Recovery
Allowing enough time for adequate recovery is important for preventing fatigue, maintaining muscle mass, and getting the most out of your workouts. Muscles may take up to 48 hours to fully recover after resistance training. Light intensity exercise like walking can also promote blood circulation and recovery.
The Impact of Obesity on Muscle Quality and Function
Obesity is associated with poor muscle quality, which adversely affects muscle function. Studies have shown that individuals with obesity have more muscle mass but also more muscle lipid content, which reduces muscle strength and power. Weight loss, achieved through a calorie-reduced diet, decreases both fat and fat-free mass. However, the contribution of fat-free mass loss is generally lower in individuals who are overweight or obese compared to those with normal weight.
The Role of Exercise and Protein Intake in Preserving Muscle Mass
Regular physical activity, especially resistance-type exercise training, and high protein intake are recommended for individuals with obesity who undergo weight-loss therapy to limit the loss of muscle mass. Dietary amino acids, insulin, and contractile activity are the major regulators of muscle protein synthesis and breakdown.
The Importance of Protein Distribution
The distribution of dietary protein intake over the course of the day may also be important. Consuming protein evenly throughout the day may result in greater overall muscle protein synthesis compared to consuming most of the protein at dinner.
High-Volume Foods for Satiety
Incorporating high-volume, low-calorie foods can help you feel full and satisfied while maintaining a calorie deficit. Some examples include potatoes, broccoli, fat-free Greek yogurt, popcorn, and strawberries.