The expert explains how to follow a body recomposition diet in a simple and practical way, with results in just a few months
If you want to get back in shape, diet body recomposition it could be a good alternative. It is highly 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 Leandro Gemello highlights an effective method that can help you successfully complete the body reconstruction diet, achieving your goals in 4 to 5 months.
How to do the body recomposition diet
Twin points out, however, that the diet may not work for everyone. “Individuals who are at intermediate or advanced levels are unlikely to be able to perform consistent, long-term body recomposition,” she explains.
For people who find themselves in this situation, the trainer recommends separating the process into two phases: bulking (when the amount of calories ingested is greater than that consumed by the body) and Cutting (when fewer calories are consumed than the body consumes). use during the day).
But this is not mandatory. “It is not necessary to necessarily divide it into bulking and cutting, you can start a diet with more calories and reduce them so that this exchange occurs in a less sectoral way”, she adds.
Twin gives to practical example: “We can start a diet with 2 g/kg of proteins, 4 g/kg of carbohydrates and 1 g/kg of fat. It is a quantity that for most people borders on a caloric surplus. If every week we eliminate 0.2 g/kg of carbohydrates without changing proteins and fats, within 20 weeks we would have zero carbohydrates.”
He explains 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 moment on losing body fat, but not too quickly. And in the last month it would be very tight, generating a large loss of body fat.
«It is not necessary to follow the 20 weeks, you can stop earlier if the fat percentage is already adequate or if the calories are too low to the point of being unsustainable. Normally you end up like this between 16 and 18 weeks. At the end of 4 or 5 months we have a very beautiful body recomposition”, 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.
