Body recomposition evaluates the ratio of fat, muscle, bone, and water in your body, providing a more comprehensive view of health than just body weight. Unlike traditional diets, it requires an active lifestyle and proper nutrition, converting fat into muscle. Thus, recomposition is not just about losing weight, but about healthily reshaping your body.

Since body recomposition is more of a lifestyle than a diet, there is no set protocol. Instead, those wishing to increase muscle mass while burning fat need to change their diet and exercise routines in ways that facilitate the body recomposition process.

When following a body recomposition routine, it's important to maintain and build muscle while losing fat simultaneously. Cardiovascular exercises are essential for weight loss and maintaining overall good health. However, to achieve significant changes in body composition, it's important to include hypertrophy weight training in your exercise routine.

How to increase muscle mass without fat?

Gaining muscle mass and losing fat at the same time can be complicated but is possible with the right approach.
  • Consume an adequate amount of protein to support recovery after hypertrophy workouts. Approximately 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your activity level and goals.
  • Focus on consuming nutrient-rich foods that provide vitamins, minerals, and essential macronutrients. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet to support overall health and muscle growth while promoting fat loss.
  • While you need to consume enough calories to support muscle growth, you must also create a slight caloric deficit to lose fat. Monitor your caloric intake and adjust it as necessary to ensure you consume fewer calories than you burn each day.
  • Allow enough rest between workouts and sleep 7-9 hours per night to ensure your body recovers properly.
  • Consistency is key to achieving the desired results regarding muscle gain and fat loss. Set realistic goals and work steadily to achieve them, without regularly deviating from the plan.

Supplements that aid the body recomposition process:

  • WARCRY® CLEAR WHEY: In the body recomposition process, protein is essential as it helps maintain lean muscle mass and promotes fat loss. It supports muscle regeneration and development, provides a feeling of fullness, and maintains metabolic function during caloric restriction, facilitating the achievement of a more defined and toned body composition. Learn more about WARCRY® CLEAR WHEY here.

  • WARCRY® SHREDZ: In a body recomposition diet, a thermogenic supplement can facilitate fat loss and muscle mass development by accelerating metabolism and enhancing calorie burning, contributing to the efficient achievement of body composition goals.
    Learn more about WARCRY® SHREDZ here.

  • ELITEPAK 30packs: Supports athletic performance and strengthens the immune system, specially formulated for those with intense physical activity, particularly during periods of caloric restriction when micronutrient intake is reduced. Learn more about ELITEPAK here.

  • iTEST: Contains 9 active ingredients that work synergistically to effectively support all testosterone stimulation processes. Reduces estrogen and cortisol (stress hormone) levels. High testosterone levels are essential when you want to build muscle mass, burn fat, and increase strength.
    Learn more about iTEST here.

  • HMB-HD: Plays an indirect role in stimulating muscle growth and reducing body fat. It influences insulin secretion, thereby facilitating the creation of a favorable anabolic environment.
    Learn more about HMB-HD here.

In conclusion, body recomposition is a complex but achievable concept that involves losing fat and gaining muscle mass simultaneously. With the right supplements and a coherent approach, you can achieve your body recomposition goals and improve your health and physical appearance sustainably.