Body Recomposition Guide: Lose Fat and Gain Muscle
How to shift your body composition at the same time — training, protein, sleep and patience.
Body recomposition means losing fat while building or keeping muscle. Rather than chasing a number on the scale, the goal is a change in what that weight is made of.
Train for strength
Progressive resistance training, three to five sessions a week, gives your body a reason to keep and build muscle. Focus on compound lifts and add load or reps over time.
Eat enough protein
A common target is 1.6–2.2g of protein per kilogram of body weight each day, spread across meals. A modest calorie deficit of around 300–500 calories supports fat loss without sacrificing training quality.
Recover well
Seven to nine hours of sleep, daily movement and managed stress all affect how your body partitions energy. Recovery is where adaptation happens.
Measure the right things
Track progress with photos, measurements and strength in the gym. Recomposition is slower than a dedicated bulk or cut — consistency over months is what counts.
This article is general information only and isn't medical advice. Speak with a health professional before starting new supplements.
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