体組成計算機

Yes, body recomposition is possible, especially for beginners, people returning to training after a break, and those with higher body fat percentages. It requires eating at or near maintenance calories with high protein intake (2-2.2g per kg of lean mass) and progressive resistance training.

Body recomposition is a slower process than pure cutting or bulking. Most people notice visible changes in 8-12 weeks with consistent training and nutrition. The scale may not change much since you're replacing fat with muscle, so track progress with photos, measurements, and strength gains.

Compound movements like squats, deadlifts, bench press, rows, and overhead press are the foundation. These recruit multiple muscle groups and stimulate the most growth. Add isolation work for lagging areas. Train each muscle group 2-3 times per week with progressive overload.

Protein provides the amino acids needed to build and repair muscle tissue. During recomposition, high protein intake (2-2.2g per kg of lean mass) ensures your body has enough building blocks for muscle synthesis while also increasing satiety and the thermic effect of food, which helps with fat loss.