OIN OUR ALPHA THINGS YOU NEED TO KNOW 

APPROACH ADVANTAGE

MUSCLE FAT SPORT PERFORMANCE

CARDIO NUTRITION
BUILDING LOSS TRAINING

Sport Performance 12 Read February 27,

Training Mins Time 2023

THE BEST WAY TO LOSE FAT

AND GAIN MUSCLE: BODY
RECOMPOSITION
EXPLAINED
TYRONE BELL
OIN OUR Can you
ALPHA BURNTHINGS YOU
FAT and NEEDMUSCLE
GAIN TO KNOW Simultaneousl…
Simultaneousl
 …
APPROACH ADVANTAGE

Body recomposition is the process of losing fat while

gaining muscle simultaneously, resulting in a sculpted,
transformed physique. This approach to fitness has gained
popularity among men striving to achieve their ideal body
composition.

The objective is to shed excess body fat while

simutaniously building lean body mass; by understanding
the principles and techniques behind this approach, guys
can achieve a balanced and sustainable body
transformation.
Unlike other methods that focus on either solely fat loss or
soley muscle gain, this process aims to accomplish both at
the same time. This unique objective makes it a highly
advantageous method for older men seeking a toned and
athletic physique in as fast a time frame possible.

In this body recomposition guide, we will explore the

science, principles, and strategies that drive this
transformative approach. By the end, you will have a
thorough understanding of how to achieve a successful
body transformation journey.
‍

The Science Behind the

Process
 Body recomposition operates on the principle of
OIN OUR ALPHA
manipulating THINGS
the body's YOU NEED
energy TO KNOW
balance. To losefat, a
APPROACH ADVANTAGE
calorie deficit is necessary. This is where the body
consumes fewer calories than it expends.

Simultaneously, muscle gain requires a calorie surplus,

where the body consumes more calories than it burns.
Achieving body recomposition goals involves skillfully
alternating between these states to maximize fat loss and
muscle growth.
‍

The Key Principles that

Influence its Success
Proper nutrition plays a crucial role in this process. It
involves consuming a well-balanced diet that provides
adequate protein, carbohydrates, and healthy fats. Protein
intake is particularly important for muscle repair and
growth.

Additionally, managing caloric intake and macronutrient

ratios is essential. It will create the appropriate energy
balance to lose body fat and build muscle.

Effective exercise programming is also vital. Combining

resistance training and cardiovascular exercise is
recommended. Resistance training stimulates muscle
growth, while cardiovascular exercise aids in calorie-
burning and fat loss. A well-designed workout routine
should include a variety of exercises, appropriate intensity,
and progressive overload to continuously challenge the
body.

Another critical and often overlooked aspects are sufficient

rest and recovery. Adequate sleep allows the body to repair
and rebuild muscle tissue, regulate hormones, and optimize
overall health. It is during rest that the body adapts to the
physical stress imposed during exercise.
In addition, hormones play a significant role in this process.
Hormonal imbalances, such as high cortisol levels, can
hinder fat loss and muscle gain. Balancing hormones
through stress management, quality sleep, and a nutritious
diet can help achieve successful body recomposition
training.
 ‍
OIN OUR ALPHA THINGS YOU NEED TO KNOW 

Losing Fat and Gaining

APPROACH ADVANTAGE

Muscle Altogether
The dual process of losing body fat and gaining muscle
offers unique advantages compared to traditional fitness
methods. By combining these objectives, you can
experience various benefits.
Body recomposition eliminates the need for separate
phases of fat loss and muscle gain. It allows men to achieve
their desired body composition within a similar timeframe.
It also helps create a harmonious and balanced physique.
This process prevents the risk of becoming overly bulky or
losing too much muscle mass while shedding fat.
One of its primary goals is to transform body composition.
This results in a toned and defined physique, with muscles
becoming more prominent and visible. It also enhances
muscle definition which contributes to a chiselled and well-
defined look that most guys are after.

It also provides several benefits in terms of metabolism and

long-term weight management. Increasing lean muscle
mass raises the basal metabolic rate (BMR). It leads to more
efficient calorie burning even during periods of rest. This
sustainable approach to fat loss helps maintain a higher
metabolic rate. It also makes it easier to sustain fat loss in
the long term. According to healthline, it may also "help
protect against some chronic conditions".
This process also positively impacts overall strength,
endurance, and fitness levels. As muscle mass increases you
will experience improvements in strength. Building a
stronger cardiovascular system and increased muscle mass
also enhances endurance.
‍

Designing a Body
Recomposition Plan
Embarking on this journey requires a well-thought-out plan
to ensure optimal results. By considering various factors
and implementing effective strategies, you can set yourself
 up for success. Here are the key components of designing a
OIN OUR ALPHA
body recompositionTHINGS
plan: YOU NEED TO KNOW 
APPROACH ADVANTAGE
‍

Setting Realistic and Achievable Goals

To begin, it's essential to set realistic and achievable goals.
Define what you want to achieve. Ensure that your goals
align with your lifestyle, time commitment, and capabilities.
Setting realistic expectations will keep you motivated and
focused throughout your journey.
‍

Structuring a Balanced Workout

Routine
A systemic and progressing workout routine is crucial.
Incorporate both resistance training and some
cardiovascular exercises to promote muscle growth and fat
loss.

Resistance training under a progressive overload focused

approach helps trigger lean muscle development, while
cardio aids in using calories and improving cardiovascular
health.
Include a mix of compound exercises (such as squats,
deadlifts, and bench presses ideal for progressive overload
advancment) and isolation exercises (such as bicep curls
and calf raises) to hit all parts of your target muscle’s
contractile range. Which will ultimately provide a fuller
growth potential.
‍

Creating a Personalized Nutrition Plan

Nutrition plays a pivotal role in this journey. Create a
personalized plan that supports fat loss while providing
adequate nutrients for muscle growth. Consider the
following guidelines:
Caloric Intake: A smaller than normal calorie deficit is required
compared to just traditional weight lose diet approaches. A
calorie deficit need sto be present to allow the body to tap into
fat stores but small enough that it doesnt interfer withthe
 muscle building pathways triggered from your resistance
OIN OUR training.
ALPHA THINGS YOU NEED TO KNOW 
APPROACH Macronutrient Balance: Higher than normal protein is essential
ADVANTAGE
if you want to gain and repair your muscle while in a calorie
deficet. Include healthy fats for hormonal balance and complex
carbohydrates for fueling workouts, supporting recovery, and
helping keep muscle cells full and in an anabolic state.
Meal Timing: Distribute your meals throughout the day to
support energy levels, muscle protein synthesis, and recovery.
Consider pre and post-workout nutrition to optimize
performance and muscle repair.
Hydration: Stay adequately hydrated to support overall health,
digestion, and exercise performance. Water is essential for
proper cellular function and nutrient absorption.
Quality Food Choices: Prioritize whole, nutrient-dense foods.
Lean proteins, vegetables, whole grains, and healthy fats are
examples. Minimize processed foods, sugary beverages, and
alcohol consumption.

Tracking Progress and Making

Necessary Adjustments
Tracking your progress is crucial for assessing the
effectiveness of your recomposition plan. Monitor changes
in body weight, measurements, and body fat percentage.
Consider using tools such as progress photos and strength
benchmarks.
Based on your progress, make necessary adjustments to
your workout routine and nutrition plan. Gradually increase
the intensity or volume of your workouts to continue
forcing your target muscle to respond with growth. Adjust
your caloric intake and macronutrient distribution as
needed. This will help ensure you're consistently in the
required caloric deficit while meeting your nutrient needs.
Regularly reassess your goals and make modifications to
your plan. This will help ensure ongoing progress and
prevent plateaus. Remember that body recomp is a gradual
process that requires patience and consistency.
‍

6 Biggest Mistakes You Must

Avoid
 By avoiding these pitfalls, you can significantly increase
OIN OUR ALPHA
your THINGSLet's
chances of success. YOUdelve
NEEDinto
TO KNOW
the sixbiggest
APPROACH ADVANTAGE
mistakes people make when attempting body
recomposition:
‍
Excessive Caloric Restriction

One of the most common mistakes is trying to lose fat too

quickly. Rapid fat loss can make it near impossible to build
muscle and may even lead to muscle loss. While it is
possible to simultaneously build muscle and lose fat, it's
important to avoid extreme calorie deficits typically used
for pure "cutting" plans.
‍
Being in a Caloric Deficit Seven Days a Week
Being in a chronic caloric deficit every day of the week can
lead to metabolic adaptations. This makes it harder to lose
fat and build muscle. Instead, consider implementing a
slightly larger deficit five days a week and transitioning to a
slight surplus for two days. This cycling approach can help
prevent metabolic adaptations and provide a more
balanced approach to body recomp.
‍
Not Enough Carbs

Low-carb diets can make body recomp more challenging.

Even when consuming a caloric surplus, a low-carb diet
hampers muscle growth. Insufficient carbohydrate intake
leads to decreased mTOR, IGF-1, and insulin levels while
elevating cortisol. Combining a deficit with a very low-carb
intake exacerbates these negative effects. While
maintaining a small caloric deficit is essential, it's crucial not
to reduce all calories from carbohydrates.

‍
Too Much Lifting Volume
A common misconception is that increasing lifting volume
leads to better muscle-building results and increased fat-
burning. However, excessive lifting volume can result in
elevated cortisol levels. It negatively impacts muscle-
building efforts and may contribute to metabolic
adaptations. Additionally, excessive volume can lead to
 muscle damage that exceeds the body's repair capacity,
OIN OUR ALPHA in muscleTHINGS
resulting YOU than
loss rather NEEDgain.
TO KNOW not
More is
APPROACH ADVANTAGEbetter in terms of lifting volume.
necessarily

‍
Not Enough Off-Days from Lifting
Many guys mistakenly believe that taking days off from the
gym means they're not making progress. However, rest days
are vital for reducing cortisol and adrenaline levels. It also
facilitates muscle glycogen replenishment and allocates
energy toward muscle repair and growth. Emotionally, it's
tempting to push harder and train more frequently, but
incorporating proper rest days allows the body to optimize
the muscle-building process.
‍
Not Including Cardio
Cardio often receives a negative reputation among
weightlifters. While excessive cardio or high-intensity
interval training (HIIT) can raise cortisol levels and hinder
muscle-building efforts, cardio can be a useful tool for body
recomp when used appropriately. Cardio allows for
increased caloric intake. For example, performing 200
calories worth of cardio four days a week can allow you to
consume an additional 150-200 calories on those days
without compromising your progress. It's important not to
go overboard with cardio but to utilize it wisely as a
beneficial tool.
‍

The Role of Mindset and

Consistency
Achieving body recomposition goals requires more than
just following a workout routine and nutrition plan. Your
mindset and level of consistency play a crucial role in your
success.
A positive mindset and self-belief are essential for
embarking on this journey. Believe in your ability to achieve
your goals and maintain a positive outlook throughout the
process. Cultivating a positive mindset helps you stay
motivated, overcome obstacles, and stay committed to your
 plan. Celebrate small victories and focus on progress rather
OIN OUR ALPHA
than perfection. THINGS YOU NEED TO KNOW 
APPROACH ADVANTAGE
‍

Strategies for Staying Motivated

Throughout the Process
Staying motivated is vital. Here are some strategies to help
you maintain your motivation:
1. Set Clear Goals: Define specific, measurable, and attainable
goals that align with your aspirations. Break them down into
smaller milestones to track your progress and celebrate
achievements along the way.
2. Find Your Why: Identify the underlying reasons behind your
desire for body recomposition. Whether it's improving your
health, boosting self-confidence, or enhancing athletic
performance, connecting with your deeper motivations will
help you stay committed.
3. Create a Supportive Environment: Surround yourself with
like-minded people who support your goals. Join fitness
communities, find a workout buddy, or seek the guidance of a
personal coach or trainer, like myself. Having a support system
can provide encouragement, accountability, and valuable
insights.
4. Track Your Progress: Regularly track and measure your
progress to see how far you've come. Use tools such as
progress photos, body measurements, and strength
benchmarks to monitor improvements. Seeing tangible results
can fuel your motivation to continue.

Overcoming Challenges and Plateaus

Embarking on a health and fitness journey can present
obstacles and periods of stagnation. However, overcoming
these challenges is possible by implementing the following
strategies.
First, consistency is crucial. It is important to remain
dedicated to your workout routine and nutrition plan. Stay
focused even when progress appears to be sluggish. By
trusting the process and having faith in your efforts, you will
eventually see results.
Additionally, adjusting your approach can be beneficial
when faced with a plateau. This involves incorporating new
 exercises, modifying training variables (volume, intensity, or
OIN OUR ALPHA
frequency) THINGS YOU
or reevaluating NEED
your TO KNOW
calorie  challenge
intake to
APPROACH ADVANTAGE
your body and break through stagnant phases.
Lastly, seeking support and guidance from professionals can
make a significant difference. Consult with a coach, trainer,
or nutritionist who can offer tailored advice and expertise.
They will help you navigate challenges, overcome plateaus,
and stay motivated throughout your journey.
‍

The Significance of Long-Term

Consistency and Sustainable Habits
Body recomposition is not a short-term endeavor. Focus on
developing a balanced lifestyle that includes regular
exercise, nutritious eating habits, and adequate rest and
recovery. Avoid crash diets or extreme workout regimens
that are not sustainable in the long run.
‍

Safety Considerations and

Potential Risks
To ensure safety and maintain optimal health, it is
recommended to adopt a balanced and gradual approach.
By following these guides to body recomposition, you can
promote sustainable progress and minimize the risks:
1. Gradual Caloric Adjustments: Rather than drastically reducing
or increasing your calorie intake, make gradual adjustments to
promote sustainable progress. Aim for a small calorie deficit.
Monitor your progress every two weeks..
2. Balanced Nutrition: Focus on consuming a variety of nutrient-
dense foods to support overall health. Consume essential
vitamins, minerals, and macronutrients. Include lean proteins,
whole grains, vegetables, and healthy fats in your diet. Through
the Tailored Fit Alpha program Ty will design a training and
nutrition regimen tailored to you. Apply to work with Ty.
3. Adequate Protein Intake: Protein is crucial for muscle
preservation and repair. Consume sufficient amounts of high-
quality protein to support muscle growth and recovery.
4. Progressive Strength Training: Incorporate resistance training
into your workout routine. This will help stimulate muscle
growth and maintain strength. Gradually increase training
 intensity, weights, or repetitions over time to challenge your
OIN OUR ALPHAmuscles progressively.
THINGS YOU NEED TO KNOW 
APPROACH 5. Rest and Recovery: Allow your body adequate time to rest and
ADVANTAGE
recover between workouts. Lack of proper rest can increase
the risk of injury and hinder progress. Prioritize sleep and
include rest days in your training schedule.
6. Listen to Your Body: Pay attention to how your body responds
to your training and nutrition plan. If you experience excessive
fatigue, pain, or other concerning symptoms, adjust your
approach or seek guidance from a professional.

Summary
Body recomposition is a goal many strive to achieve for
better health, aesthetics, and fitness. To avoid the six
common mistakes, awareness is crucial. Maintaining a
positive mindset, staying motivated, and having sustainable
habits are key to achieving long-term results.
If you're seeking guidance, Tailored Fit Alpha offers a
personalized service to help you reach your body goals
safely and effectively. My comprehensive transformation
coaching program transforms men’s physiques via a
science-based and proven approach.
Remember, body recomposition takes time, commitment,
and a holistic approach. Start your journey today and unlock
your full potential.
‍

Frequently Asked Questions

How long does it take to see results?
Results vary depending on individual factors. Noticeable
changes can typically be observed within a few weeks to a
couple of months.
‍

Do I need to follow a specific diet?

While there is no one-size-fits-all diet, a well-balanced
nutrition plan set at the right individual calories with
adequate protein, carbohydrates, and healthy fats in the
 right daily amounts for your individual requirements is
OIN OUR THINGS
ALPHA If you need
essential. YOU NEED
nutritional TO KNOW
support  applying
consider
APPROACH toADVANTAGE
work with Ty via the Tailored Fit Alpha program.
‍

What type of exercises should I focus

on for body recomposition?
A combination of resistance training and cardiovascular
exercise is recommended to stimulate muscle growth and
promote fat loss.
‍

How often should I work out?

Aim for at least 4-5 workouts per week. This schedule
allows sufficient time for rest and recovery between
sessions.
‍

Do I need to take supplements?

Some guys may choose to incorporate pre-workouts,
protein powder or other supplements to support them in
their journey. But all nutritional requirements can be met
through solely whole foods it desired.
‍

Can this approach help me if I have a

significant amount of weight to lose?
Yes, it can be effective for guys with varying weight loss
goals. Determinant and combined with the tenacity of ones
will power, commitment, training and nutritional approach.
‍

Is it suitable for everyone?

Body recomposition can be pursued by guys of various
fitness levels and body compositions. However, it is always
advisable to consult with a professional before starting any
new fitness or nutrition program.
OIN OUR ALPHA THINGS YOU NEED TO KNOW 
APPROACH ‍ ADVANTAGE

DON'T enter your full name

MISS OUT,
enter your email

what is the topic?

HAVE any further details or sp

YOUR SAY!
Tailored Fit Alpha is a community!
Tell us what you're interested in &
we will do our best to get it to you.
Fill out the form and sign up to our
mailing list to keep a keen look out SUBMIT
for your topic!
OIN OUR ALPHA THINGS YOU NEED TO KNOW 
APPROACH ADVANTAGE

HOME MEET YOUR COACH JOIN OUR APPROACH THINGS YOU NEED TO KNOW

JOIN OUR MAILING LIST Enter you email >

© 2018 By Tailored Fit.