Body Recomposition: How You Get Fit and Look Good
Key Takeaways
Body recomposition focuses on simultaneously losing fat and gaining lean muscle for a healthier, more sculpted, and more attractive physique.
Reducing body fat percentage reveals muscle definition, while lean muscle improves metabolism and overall appearance.
A strategic approach combining a high-protein diet and personalized strength training.
Proper form, consistency, and rest are critical to avoiding injuries and maintaining progress.
Seeking professional guidance can simplify the process and maximize results.
When you think of fitness, many people associate it with either losing weight or building muscle. But what if you could do both simultaneously? This is where body recomposition comes into play. Body recomposition isn’t about simply shedding pounds; it’s about losing body fat while gaining lean muscle, resulting in a stronger, healthier, and more aesthetically pleasing physique.
Why is body recomposition the key to looking good?
While weight loss alone can reduce the number on the scale, it doesn’t always translate to a toned and healthy appearance. The good looks associated with being fit primarily stem from a low body fat percentage and well-developed lean muscle.
For example, reducing body fat percentage reveals muscle definition, giving you that sculpted look. Building lean muscle not only enhances your shape but also boosts your metabolism, making it easier to maintain your results.
Men
10% to 14%
This range is lean enough for visible abs, though it’s more sustainable and healthier than the extremely low 5% to 9% range.
15% to 19%
Still considered healthy, this range typically does not showcase much muscle definition.
20% to 24%
At 20% to 24% body fat, the midsection often takes on a softer appearance, with abs no longer visible.
25% to 29%
In this range, abs are completely hidden, and body fat levels are classified as obese for men.
30% to 34%
Reaching 30% to 34% body fat may require external interventions, as this level is not considered healthy for males. Muscle definition is absent, and long-term health risks increase significantly.
35% to 39%
This range serves as a serious warning for potential health complications. Upton highlights that body fat at this level significantly raises the risk of diabetes and heart disease in the future.
Women
5% to 9%
This range is exceptionally low and potentially dangerous for females. Around 8% to 10% body fat is essential for basic life functions.
10% to 14%
This is the lowest range most women should aim for, resulting in a highly athletic physique with well-defined muscles. However, it requires intense discipline in both diet and exercise.
15% to 19%
Women in this range often exhibit an athletic build with minimal body fat and excellent shape. Achieving this level demands a strict and consistent lifestyle focused on fitness and nutrition.
20% to 24%
Considered a low to low-average body fat range, women in this category retain their natural curves, though muscle definition may not be as pronounced.
25% to 29%
At 25% body fat, the body begins to take on a softer appearance. While there isn’t significant excess fat, muscle definition becomes minimal. While not inherently unhealthy, it signals a need to reassess activity levels and nutritional habits to prevent further increases.
30% to 34%
Body fat in this range indicates movement toward obesity. Visible muscle definition is absent, and you may begin to experience discomfort or health concerns. Regular physical activity and dietary adjustments are strongly recommended.
35% to 39%
This level signals a critical need for weight loss intervention. Women at 35% body fat or higher are at significantly increased risk for diabetes and heart disease.
The Approach to Body Recomposition
Achieving body recomposition requires a strategic approach to both diet and exercise. It requires balance and demands careful planning and consistent effort.
While a calorie deficit is essential for fat loss, body recomposition emphasizes the quality of those calories. Protein intake plays a critical role in this process, as it supports muscle recovery and growth while helping to preserve lean muscle during fat loss. A diet rich in whole, nutrient-dense foods is key, ensuring that macronutrient needs are met without compromising overall health. Timing and distribution of meals can further optimize results, fueling workouts and recovery effectively.
As for exercise…
A Tailored Program is Ideal for Optimal Results
The ideal exercise program for body recomposition varies depending on individual needs and preferences. Strength training is the cornerstone of muscle building, but incorporating cardio and flexibility exercises can further enhance results.
Strength Training. Compound movements like squats, deadlifts, and bench presses target multiple muscle groups and are highly effective for building strength and muscle.
Personalization. Tailor your workouts to focus on weaker areas or muscles you want to enhance.
Consistency and Form. Proper form is crucial to avoid injury and maintain progress. Gradually increase intensity by adding weight or reps over time.
Avoid Overtraining. Rest days and recovery are just as important as workout days to prevent burnout and injuries.
Why Seek Professional Guidance?
Successfully managing your own body recomposition journey requires substantial research and planning. Missteps in diet or exercise can lead to stalled progress or even setbacks. That’s why many individuals turn to online or in-person personal training for guidance.
Personal trainers can provide:
Customized workout and meal plans.
Expert advice on form and technique.
Motivation and accountability.
NOVI Optimum Fit offers tailored programs to simplify your body recomposition process, ensuring you achieve your goals efficiently and safely.
How NOVI Health Can Help
At NOVI, we offer comprehensive health solutions, including personalized fitness and nutrition plans, to help you lower and manage your body fat percentage. Our advanced body composition analysis can give you an accurate picture of your health beyond just your weight and BMI. From tailored exercise programs to dietary advice, we provide the tools and support you need to achieve and maintain a healthy body fat percentage.
If you are an existing NOVI Magnum or NOVI Optimum Plus client and would like to reduce your body fat percentage through a fitness coach-guided exercise, NOVI Optimum Fit is for you.
With NOVI Optimum Fit, you get:
1:1 personal training sessions with experienced coaches who will guide you through the workouts to ensure that they are safely executed.
Fitness coaches who are experienced at creating personalized training programs for individuals with medical issues.
Training programs that are flexible and constantly evolve with your progress.
Regular measurements of body fat percentage and muscle mass so you can track the results of your efforts.
Fitness coaches who work closely with NOVI doctors or dietitians to ensure that the training program complements your nutrition plans and medications taken.
A personal fitness coach who will keep you motivated and accountable for your fitness.