Want to build muscle while losing fat? Body recomposition lets you improve body composition without strict bulking or cutting cycles. You'll gain lean mass and shed fat simultaneously. Here's how to do it right.
1. What Is Body Recomposition?
Body recomposition means changing your body's ratio of muscle to fat. You aim to increase lean mass and reduce fat mass—not just weight. This leads to a firmer, defined appearance and improved strength.
- Not about weight: You can stay the same on the scale but look and feel better.
- Requires balance: Training, nutrition, recovery, and tracking must align.
2. Who Can Recomp Successfully?
Body recomposition works best for:
- Beginners who respond quickly to training
- Those returning after a break
- People with some fat to lose but still able to build muscle
Advanced lifters may struggle—muscle gains and fat loss demand conflicting calorie targets. Beginners have flexibility.
3. Set Realistic Goals
Focus on measurable goals:
- Strength: e.g., add 10% to squat in 8 weeks
- Fat loss: e.g., lose 1–2% body fat per month
- Measurements: arms, waist, chest every 4 weeks
- Photos: monthly comparison to track visual changes
4. Create a Nutrition Plan
4‑A: Calculate Maintenance Calories
Use a BMR calculator, then multiply by activity factor. Example: BMR 1600 × 1.4 = 2240 kcal/day maintenance.
4‑B: Assign Macros
- Protein: 1.6–2.2 g/kg (0.7–1 g/lb)
- Carbs: moderate for performance (30–50% of calories)
- Fats: fill remaining calories (0.5–1 g/kg)
4‑C: Adjust Calories
- Subtract 10–20% deficit (~250 kcal) to lose fat
- Eat at maintenance on training days to support muscle growth
- Re-feed or slight surplus on heavy lifting sessions
5. Training Strategy
5‑A: Focus on Strength
- Compound lifts: squat, deadlift, bench, row, overhead press
- Train with 5×5 or 3×8 schemes
- Progressive overload: add weight or reps each week
5‑B: Add Hypertrophy Work
- 3–4 sets of accessory work per muscle
- 8–15 reps per set for volume
- Examples: leg curls, lateral raises, biceps curls
5‑C: Include Cardio Wisely
- Low-impact sessions 2–3×/week (20–30 min Zone 2)
- HIIT 1×/week if fat loss stalls
6. Optimize Recovery
- Sleep 7–9 hrs per night
- Take rest or light days when fatigued
- Hydrate—body recomposition taxes your systems
- Stretch, foam-roll, and consider massage
7. Track Progress
- Scale weight weekly at same time
- Measure body parts every 4 weeks
- Photos every 4 weeks from consistent angles
- Track strength numbers in a journal
8. Common Mistakes to Avoid
- No tracking—leads to blind adjustments
- Eating too little—lack of energy
- Overtraining—limits recovery
- No progression—stagnant muscle
- Giving up too soon—body takes time to change
9. Advanced Recomposition Tips
- Use cycles: Lean bulk → mild deficit → maintenance
- Track carbs around workouts
- Try nutrient timing or intermittent fasting
- Use periodization in training
10. Mindset & Discipline
- Focus on habits, not quick results
- Make training & nutrition non-negotiable
- Educate yourself on techniques
- Use community or support for accountability
Frequently Asked Questions
Can I recomp without a gym?
Yes. Use bodyweight, resistance bands, or household weights. Focus on progressive overload.
How long does recomposition take?
Visible results often appear within 8–12 weeks. Full recomposition can take 6–12 months.
Should I count every calorie?
Not necessarily. Estimate macros and track key meals. Recalibrate when progress stalls.