Nutrition is one of the fundamental pillars for good health and achieving a successful physical transformation. So if your goal is to make gains and successfully recomposition your body over time, getting your food intake right for you is of critical importance.

Let me define 2 terms I mentioned there before moving further ahead, just to make sure we are on the same page.

Body Recomposition = simply put, the “art”/”act” of re-com-positioning (or “re-shaping”) your body – usually achieved through conscious lifestyle intervention (diet, training, rest, etc.). Most individuals wish to add muscle mass to their frame, and/or lose fat over time > in order to either look and/or feel better! So, body recomposition can be done for either aesthetic purposes, health purposes, both, or whatever other legit reason.

Making Gains = Something that every fanatic meme-loving gym-goer and strength trainee raves about. I will define making gains as making desired personal progress over a period of timeMore jokingly put: making gains can also be seen as “leveling yourself up” > or just becoming a more awesome (leaner, stronger) version of yourself. Seeing as making gains promotes progress, making gains is a good thing. Everyone’s goal in life should be to make ever-so-glorious gains on a variety of things (getting better at school or your job/profession, expanding knowledge through learning, getting better at training, improving your health/body/fitness over time, developing skills you desire, etc.).


 Going Super Saiyan = making gains. DBZ got me into this “wanna make gains” lifestyle, I swear.

How to embark on the journey towards consistent gains? > Invest time and effort

Through conscious lifestyle intervention –proper strength training, a well-balanced diet/nutrition protocol, and basically optimizing many variables that influence your ability to make fitness-related gains (think: sleep, recovery, etc.) – you will be able to undergo a successful physical transformation. You will be able to lead a lifestyle that allows you to consistently make gains over time.

I frequently mention the word “time” because it takes exactly that to achieve a good physical transformation, and develop effective + sustainable lifestyle habits that contribute to both that and good health. It will require a good amount of time investment from your end. How much time will depend on your physical starting frame (the further away from your goal you are, the longer it will take to get there), your knowledge level (the less you know, the more you must learn) and how bad you want it (if you really want something, you will dedicate yourself to achieving it).

Good things often take a lot of time. Wintersun fans will totally get this (PLEASE JARI RELEASE MORE STUFF BEFORE YOU TAKE ALL OF YOUR SONGS TO YOUR GRAVE).

Chances are that you will evolve mentally during your journey towards making gains as well, if you approach it right (suggestion: adapt a growth-mindset).

I personally think it is important that you learn what to do to make awesome changes and sustainable lifestyle habits happen. Understanding the process behind the things you do helps. A lot. Learning and understanding will also most likely end up in you actually learning to enjoy the entire process of making gains. And that helps with compliance: making the intervention sustainable for a long period of time. After a while things go auto-pilot and you don’t need to worry about trivial details too much.

This is why most “quick fix” temporary interventions suck, by the way. Many “one size fits all” diet books, meal plans and other cookie-cutter nutrition/training plans fall under this category.  They’re not individualized plans, and they are often unsustainable, usually for a variety of reasons. Yes, people can put up with a drastic and often extreme changes for a while, but if it doesn’t click and they end up hating their life – they will end up losing the temporary “gains” they made. Afterwards, people often resume their regular inefficient lifestyle and lose all of their gains, being back at where they started. Such is the grim fate of many people who do not put much effort in learning and understanding.

So put in both time and effort if you really want something. Have patience, and commit to your making gains lifestyle. Learn to love doing that. And gains will come in time.


Making Gains holds a slightly different meaning for everyone

Making gains can hold a different meaning depending on the starting frame/physique of the individual in question. If an overweight person successfully loses fat over time and that was his/her main goal – that person has been making gains. If someone adds quality muscle to his skinny frame over time with that being the goal – that person is making gains. If someone achieves a successful body recomposition over a longer period of time in one way or the other: that person has been making gains, and will most likely end becoming hungry for more gains.

Reflecting back on my starting point, I can definitely say I have made decent gains over the many years I’ve spent investing in my body + strength + health

Once you get caught in this “making gains” health-and-fitness-promoting lifestyle – making gains will become a mandatory part of life. If you approach it with the right mindset, the desire to make gains will become a big part of you. It will greatly contribute to your ability to live an awesome, enjoyable, sustainable and sweet-gain-making life!

Alright, enough with the making gains humor – I believe I made my point.

Nutrition = A Huge puzzle piece for achieving successful long-term body recomposition

Let me get back to how I originally started this intro. Whether your goal is to lose fat, build muscle, or achieve a combination of both over time in order to look and feel better – Nutrition. Is. Key.

Thus, in order to successfully change your physique and, over time, recomposition your body and optimize your health > you will need to do something about your approach to nutrition!

FOOD. This stuff is important for your body recomposition goals.

As I mentioned before, training/activity and rest are very important factors contributing to health and body recompositioning as well – but I will discuss those in their respective series in time (Elements of Successful Body Recomposition: Training & Recovery). In these article series I will primarily focus on nutrition and discuss Setting up An Effective Diet for You.

With these articles I wish to provide a solid nutrition background and give good guidelines to those relatively new to the topic of “effective nutrition for body recomposition”- so that they can arm theirselves with the knowledge required to successfully alter their approach to nutrition for their individual goals. For the more advanced people out there that decide to read this, I simply hope to provide a good “up to date” mind-refresher on the topics I will discuss! I will utilize a hierarchy of importance in the topics that I will discuss, and you can see the lay-out on the main nutrition page.

Next installment: Energy Balance: Understanding its Critical Importance.