When most people think of improving their physique, they often aim to either lose weight or gain muscle. But what if you could do both—simultaneously? That’s where body recomposition comes in.
Body Recomposition Defined
Body recomposition refers to the process of losing fat and building muscle at the same time. Unlike traditional weight loss plans that focus solely on the scale, body recomposition is about changing your body’s ratio of fat to muscle—regardless of your actual weight.
You might not see a big drop on the scale, but you’ll look leaner, feel stronger, and improve your metabolic health.
The Muscle Paradox
Muscle is metabolically expensive. It requires a ton of energy to build and maintain—which is the opposite of what your body wants in a calorie deficit (a state that mimics famine). That’s why, without a clear reason to hold onto it, muscle is often the first thing to go when you’re trying to lose fat.
So how do you convince your body to keep (or even build) muscle while shedding fat?
Why It Matters
- Improved Body Shape: You may weigh the same but fit better in your clothes.
- Higher Metabolism: Muscle burns more calories at rest than fat.
- Sustainable Results: It promotes long-term body composition changes instead of temporary weight loss.
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How Does It Work?
To successfully recompose your body, you need to create an environment where your body can burn fat and stimulate muscle growth. Here’s how:
1. Strength Training Is Key: You must resistance train consistently. Aim for 3–5 days per week focusing on progressive overload.
2. Eat Enough Protein: Protein is essential for muscle growth and repair. Aim for 0.7-1g per lb of body weight per day.
3. Control Your Calories (But Don’t Starve): A slight caloric deficit (or maintenance) paired with strength training and high protein can trigger recomposition, especially in beginners.
4. Prioritize Recovery: Muscle grows during rest, not workouts. Prioritize high quality sleep and stress management.
Who Can Benefit the Most? Can You Gain Muscle While Losing Fat? It Depends.
Let’s break it down by context:
New to Training: Beginners are in the best position for recomposition. Their bodies eagerly respond to the new stimulus of strength training with rapid muscle growth – aka the “newbie gains.”
Inconsistent or Casual Lifters: If you’ve trained in the past but never seriously or consistently, there’s still lots of potential. With structured, progressive overload training and optimized nutrition, you can likely build muscle while dropping fat.
Returning After Time Off: If you’ve lost muscle from time away, your body has “muscle memory.” You may regain muscle faster than someone starting from scratch, even while in a deficit.
Higher Body Fat? You’re in Luck: If you’re starting with more fat, your body has plenty of stored energy to fuel workouts and muscle repair – making recomposition more achievable.
Track Progress Wisely
Don’t rely on the scale alone!
- Progress photos
- Body measurements
- How your clothes fit
- Body fat scans (DEXA, InBody)
- Strength gains in the gym
Want personalized advice on macro coaching from our in-house Functional Nutritionist? If you are interested in learning more about 1:1 coaching program, book a complimentary call
or send email to nini@rxfitatx.com
And since nutrition is a cornerstone of successful body recomposition, we’re excited to introduce something new: customized Meal Prep, delivered to your door.
No more guesswork—just fresh, anti-inflammatory meals designed by our Functional Nutritionist, Nini, to support your goals.
Interested? Message us to see if you’re in our delivery area!
