The expert explains how to make a body reconstruction diet in a simple and practical way, with results in a few months
If you want to get in shape, the body recomposition can be a good alternative. It is quite sought after by those who want to gain muscle mass and lose fat at the same time, which is not so easy to achieve.
Sports coach and consultant Leander Twin highlights an effective method that can help you successfully complete the body reconstruction diet, achieving your goals for up to 4 to 5 months.
How to do the body reconstruction diet
Twin reinforces, however, that the diet may not work for everyone. “Individuals who are intermediate to advanced are unlikely to be able to perform consistent, long-lasting body recomposition,” she explains.
For people in this situation, the trainer recommends separating the process into two phases: bulking (when the amount of calories ingested is greater than the body expends) and cutting (when fewer calories are consumed than the body expends during day). .
But this is not mandatory. “You don’t necessarily have to divide into bulking and cutting, you can start a diet with more calories and gradually reduce them so that this exchange takes place in a less sectoral way,” he adds.
Twin gives to practical example: “We can start a diet with 2 g/kg of protein, 4 g/kg of carbohydrates and 1 g/kg of fat. It is an amount that for most people borders on the caloric surplus. If we remove 0.2 g/kg of carbohydrates without changing proteins and fats, in 20 weeks we would have zero carbohydrates”.
Explain that, in this way, in the first month we would gain muscle mass and stabilize body fat. In the second and third months we would have a more focused time on losing body fat, but still not very fast. And in the last month it would be something very tight, generating a large loss of body fat.
“You don’t need to follow the 20 weeks, you can stop earlier if the fat percentage is already adequate or even if the calories are too low to the point of being unsustainable. Normally we finish this way between 16 and 18 weeks at the end of 4 or 5 months we have a very nice body composition,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
