Your Body Recomposition Plan Overview
Nutrition: Calories & Macros: To lose fat, you need a slight caloric deficit, but don’t go overboard. You’re not aiming for rapid fat loss, but rather gradual fat reduction while fueling muscle growth. A good general starting point: 15% calorie deficit OR 200-400 calorie deficit. NOTE: You can body recomposition while eating at maintenance calories!
Exercise: Hypertrophy Training: Hypertrophy is the process of increasing muscle size by stimulating muscle fibres through resistance training.
Sleep/Rest Days are the foundation for body recomposition goals. Sleep and rest days are KEY for muscle growth/repair, hormone regulation, and appetite regulation.
Overall Movement: Non-exercise activities like walking, cleaning, or gardening add up to significant energy expenditure (more than your workout) and promote fat loss without structured exercise.
Consistency: Stay the Course. Fat loss isn’t always linear. Some weeks you might not see the scale move, and other weeks you might notice a bigger drop. This is perfectly normal. What's most important is to remain consistent with your training and nutrition plan and give yourself enough time to build muscle and lose body fat.
Patience: Sustainable > Extreme: It’s NOT about seeing drastic changes overnight—it's about building habits that you can sustain for the long run.
If you’ve been frustrated, second-guessing your approach, or not seeing the results you want, or having a hard time maintaining your body goals, this course will give you a clear, actionable plan to finally get on track and stay there.
Launching Monday, April 21st, 2025—I can’t wait to share it with you!
💛 Stay up to date with my latest workouts, go-to snacks, cat videos, and 1:1 health coaching services over on instagram ➝ @aliciamayconnors
🎤 Make sure you’re following my podcast ➝ Wellness with Alicia
Sending strength, encouragement, and the key pillars for sustainable body recomposition,
Alicia
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