How to train for your body recomposition goals — Nutrition has been the focus over the past five weeks and you may have implemented some or all of the strategies around tracking intake and setting energy targets, alongside managing hyperpalatable foods, hunger and plateaus. Training is the focus of the next few weeks, and we will explore training types…

How to Identify and Overcome a Body Composition Plateau — Body composition plateaus are frustrating — no one likes to be putting in work without seeing results. However, plateaus are a good problem because they demonstrate you are making progress from your starting point. To overcome a plateau, we need to take time to: Determine whether it’s a legitimate plateau …

The Biggest Challenge to Initial Adherence — Hunger will likely increase when we create an energy deficit for body recomposition goals. But to what extent and the exact cause will vary depending on the nutritional approach we take. Many people eating at an energy balance or slight energy surplus experience relatively little hunger throughout the day, especially…

The trick to knowing when they should be going — Developing strategies to manage the intake of hyperpalatable foods has one of the highest ROIs for nutrition management. Making progress here, without doing anything else, can lead to big results for many people. What is a hyperpalatable food? Hyperpalatable foods are those that once you start eating, you find it very hard to stop. They…

Not everyone needs daily targets — Changing body composition requires managing energy balance in line with your objectives over a sustained period. For most people, the timeframe required to achieve their goals is anywhere from six weeks to six months, depending on the total change required and what is an adhereable way to get there. We…

Don’t wait until Monday — you can start this now — Tracking food intake has the greatest return on investment for both time and effort when you are getting things started (or restarted). The best way to improve your food intake is to understand what it looks like right now. Most people think they have a pretty good understanding of what’s…

How to get results that you keep for life — The Rules of Recomposition came about in 2016 when I reflected on a few years of running IFN full-time. Like anyone who had made it a few years in business and had written a few articles online, I decided it was time to write a book. The research process involved…

Here are three ways to make it easier — The body recomposition concept is simple, but its application is hard. A key reason for this is our irrationality and the little tricks our brain plays on us. I think you have a good idea of what you should do more of, and less of, to improve your fitness and…

Reframe the conversation — I first used the term “body recomposition” during an Exercise Physiology presentation back at uni. We had been assigned case studies of certain athletes and had to build physical preparation programs to help them improve performance for each of their unique situations. My athlete was a netballer transitioning from a…