Recomp

categ78
categ78 Posts: 47 Member
edited November 2024 in Health and Weight Loss
Hi

Can anyone give me a beginners overview to recomp ?

and what sort of impact it has on a female?

Thanks

Replies

  • sijomial
    sijomial Posts: 19,809 Member
    Eat roughly at maintenance calories and train - that's it.
    The better your training the better the results and rate of progress though.

    The impact on a female is to slowly lose fat while slowly adding some muscle to improve your body composition.
    Very similar for a male of course except the rate of possible muscle gain is much faster for men than women when you compare similar ages and training experience across the genders.
  • categ78
    categ78 Posts: 47 Member
    Thanks for the reply and the link- much appreciated:-)
  • VUA21
    VUA21 Posts: 2,072 Member
    I did a slow recomp after my initial weight loss (about 170lbs). I upped my calories to maintenance + workout, did my 30 min of cardio and incorporated a strength training program (hired a trainer to help me). When I started, my pants size were a 10/12, after a year I am in a size 8, even though I gained two pounds. I lost a lot of the "jiggly" (still have a lot, but it's a lot better now) and my overall shape is nicer. The 2lbs is probably muscle mass (which is a normal amount of muscle mass gain for a woman in a year that doesn't take anything illegal or extremely weird such as testosterone).

    You will not look "like a man" doing lifting. You actually end up looking more feminine (smaller waist, rounder backside). To "look like a man " would take a good 30-50lbs of solid muscle on the average woman. If any woman knew how to pack on 30-50lbs of muscle in a year through workouts and normal foods - she'd be the highest paid trainer on Earth!!!! Most men push themselves to put on 5lbs a year.
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