Effective Female Body Fat Recomposition

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Body fat recomposition: a topic that garners very mixed reviews from people. While some think it’s a myth and cannot be done, there are others who claimed to have found the secret formula and seen some very promising results too. Both men and women have tried their hand at this process but, mind you, it’s not a very easy one. The whole process involves first understanding how the body’s fat storage works and then breaking it down using exercise and most importantly, diet.


What exactly is body fat recomposition?

In simple words, it’s the process of cutting down on body fat and building on muscle, without losing essential weight. Here’s the catch: it has to be done simultaneously.

For women, there are always certain “problem areas” where they tend to put on more weight, and also do so quickly. For some it’s the belly, for others it’s the hips and thighs. Each woman’s body has different body fat composition, but the overall concern is the same: unevenly distributed fat percentage. Also, most women have the same goal: to reduce weight in only certain places, while also building good muscle.

And although it might sound rather implausible, there is an effective process that, if followed religiously, can help a woman to achieve this goal.

Let’s break down this process into steps to make it more understandable.

Step 1: Less in, more out

Yes, we’re talking about calories here. As cliché as it may sound, the amount of calories you take in has to be less than the calories burned. This essentially translates to more fat being burned rather than absorbed, which is a sure shot way of losing flab. The most efficient way to do this is by keeping a count on how much you’re eating and also what the calorie count for that particular meal might be. Here’s a tip: don’t confuse calorie counting for starving or meal skipping. In fact, skipping a meal could have reverse effects and cause you to store unhealthy fats in the body. Instead, eat healthily but eat in a quantity that you know you can burn with your workout.

Step 2: Protein is your new best friend

Protein is the most important macronutrient in the body, period.

Protein is essential for both losing fat and for gaining muscle as well. A high-protein diet is beneficial for many things: Decreasing appetite, preserving lean muscle and mass, burning excess fat cells and so on. Thus, a low-carb, high protein diet is one that will really boost your progress and help you achieve your fitness goals. There are a number of food items that are rich in protein, with enough options for meat and non-meat eaters.  


Step 3: Compound exercises and lifting

Isolating your exercise pattern is great, but not when you’re looking for bigger, more visible results overall and in a shorter span of time. This is why compound weightlifting and exercises are brilliant for building more mass and really strengthening and toning your muscles. While your diet is helping you keep a check internally, your workout is what will show you external results. As you progress, keep increasing your weights and push your muscles further. This is essential if you want to really shape up the muscle you’re building.

Step 4: Relax on the cardio

Cardio is something that has multiple benefits, no one can deny that, but too much cardio starts eating up the muscle. Let’s understand this further:

Cardio helps with burning fat very effectively, but what happens when the fat composition reduces and there’s more lean muscle in the body? In such a case, more cardio can cause even the muscle to start downsizing. So, if you’re looking to increase the size of your bigger muscle groups, it’s best to limit the amount of cardio you incorporate into your workout. CrossFit workouts are a good place to start if you’re looking for a variety of exercises in this category.

Step 5: Be careful with supplements

Do supplements really work? Yes, they do, depending on which one you’re taking, how much you’re taking and whether or not you’re choosing the right one for your body type. There are tons of supplement options available on the market today. There are also specially designed supplements for women and their needs. With so much availability, you might get confused as to which one is the best option for you. Here are two ways to tackle this confusion:

  1. Do a lot of research
  2. Talk to someone who takes supplements already (and is seeing good results)

The only mistake you shouldn’t make here is relying entirely on supplements and not working out appropriately. Supplements are only an addition to the workout regime and can only show as many results as your body can deliver.


Body recomposition is definitely a detailed process, but the right amount of information teamed with the dedication to move forward can show some very interesting results. How long this process takes depends entirely on how well you understand it!

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