Here’s Why Body Recomposition Should Be Your New Fitness Goal

Here’s Why Body Recomposition Should Be Your New Fitness Goal

With people constantly trying to lose weight, it is no surprise there are countless exercise and dieting trends. They are primarily focused on hitting lower numbers on the scales and shedding body fat rather than gaining muscles. This is where body recomposition comes into the picture.

Despite its popularity among athletes and weightlifters, body recomposition has only recently attracted the attention of those who wish to lose weight and get fit. But what is a body recomposition process like? It focuses not only on fat loss but also on building strength and gaining muscle.

In this article, we will discuss the importance of body recomposition and explore how to approach and accomplish it.

What Is Body Recomposition?

In a nutshell, body recomposition contributes to developing lean muscle mass and a more functional physique by shifting your focus from losing weight to reshaping your body.

It consists of targeted exercise combined with a specific diet aimed at simultaneously shedding fat and building muscle. Body recomposition differs from weight loss because your body mass stays the same (or even goes up), as there is no difference between a kilo of muscle and a kilo of fat.

How Does Body Recomposition Work?

Body recomposition is a slow process with no set rules. It’s vital you consistently focus on exercise and diet to achieve a balance between the two.

You must incorporate proteins, healthy fats, and carbohydrates into your body recomposition diet. It is recommended that you consume between 1 and 1.55 grams of protein per pound of body weight, which is 2.4/3.4 grams per kilo. In addition, you should start with two to three strength training sessions a week and slowly increase the weight you lift so that your muscles can grow.

Even though strength training will naturally increase your metabolic rate, you need to take extra steps to lose fat while building muscle. A slight caloric deficit and some cardio will help you achieve it.

Body Recomposition Benefits

Aside from leading to a favorable aesthetic, body recomposition also has other benefits.

Reduces the Risk of Life-Threatening Diseases

Body recomposition reduces blood pressure, preventing hypertension and heart disease. It can also reduce the severity of asthma attacks and decrease back pain and arthritis as a result of increased muscle mass and better bone health. Evidence shows body recomposition helps insulin lower sugar levels, preventing type 2 diabetes.

Increases Strength and Bone Density in Women

When estrogen levels in women decrease and menopause sets in, osteoporosis is more likely to develop, but that’s where body recomposition kicks in. By optimizing their protein, carb, and healthy fat intake and implementing weight training, women can achieve lean muscle mass and improve bone density, effectively staving away the many health issues associated with age.

Improves Overall Well-Being

With body recomposition, you exercise every part of your body, which boosts self-confidence and improves mood. It also improves sleeping cycles and enhances daily task performance.

Additionally, people who try to lose weight often find themselves obsessing over calories, which can lead to extremes, such as starving themselves. Body recomposition enables them to not be fixated on weight alone but to monitor their progress by tracking muscle gain.

Leads to True Physical Health and New Diet Habits

Focusing solely on the desired number on a scale and an optimal body mass index (BMI) is wrong, as these numbers don’t tell the entire story about your health. They don’t reveal what contributes to weight gain and whether there are some hidden issues. On the other hand, body recomposition can give you a clear picture of your health and indicate whether your fat is in places where it shouldn’t be.

Body recomposition also encourages you to focus more on high-protein and fiber-rich foods, which can help you lose belly fat. Meals that make you feel full longer also stop you from craving processed foods rich in carbohydrates.

Enhances Strength-to-Weight Ratio

Man training in the gym

This method is also associated with the same weight body recomposition with females and males. Training your muscles helps you build strength and burn calories. However, don’t be surprised if you see the same number on the scales — this is not a plateau. Since muscle is denser than fat, its mass grows while that of fat decreases, so the number on the scales stays more or less the same.

How Long Until Full Body Recomposition?

The starting point and end goal determine the length of time it takes for a person to recompose their body. Beginners to lifting (particularly overweight individuals) can see body recomposition results much faster than those with multiple years of exercising under their belt.

The reason is that adding muscle when in a caloric deficit is much harder and slower than doing so when in a caloric surplus. People already in training can resort to traditional cutting and bulking, which will be more effective for them.

Other factors must also be considered, such as genetics, body composition, diet, resting habits, and current exercise routines, as they all affect the recomposition process.

However, doctors concur that body recomposition should not be a destination but a life-long process. They also agree that it may take several weeks or months for body recomposition to become noticeable, but the key is to stick with it and not see it as a quick fix.

Strategies For Successful Body Recomposition

The starting point and end goal determine the length of time it takes for a person to recompose their body. Beginners to lifting (particularly overweight individuals) can see body recomposition results much faster than those with multiple years of exercising under their belt.

Following a nutrition plan and a workout routine is not enough to achieve an optimal body recomposition, meaning that there are other things you must factor in, such as a positive mindset and consistency.

You can adopt the following strategies to stay motivated on your body recomposition journey:

  • Set clear goals — Set smart goals that align with your aspirations and break them into small milestones. You have higher chances of succeeding if your objectives are realistic, attainable, and measurable.
  • Find your why — Identify why you want to recompose your body. Do you want to improve your health, boost your self-esteem, shed weight, or become stronger? Find your inner motivator, and it will help you stay committed.
  • Create your nutrition plan — Structure a balanced nutrition plan focusing on all major macronutrients. Adequate food will fuel you during workouts and refill your glycogen stores post-workout.
  • Structure your strength workout program — Follow a resistance training regimen that targets every major muscle group. Gradually increasing weight or resistance can stimulate muscle growth.
  • Implement cardiovascular activity — Instead of spending hours on a treadmill, you can incorporate HIIT training, which helps you burn calories quickly while supporting cardiovascular health and fat loss.
  • Include intermittent fasting — Intermittent fasting or autophagy is a time-restrictive feeding method where your body naturally removes damaged cells and generates new ones. By reducing your eating window, you can bolster muscle-building and fat-loss efforts.
  • Use supplements — While whole foods are the best way to fuel your body, supplements such as whey protein powder, creatine, and BCAAs can undoubtedly contribute to a well-formulated diet.
  • Prioritize rest and recovery — It’s vital to take time to sleep and recover, as this is when your muscles grow and repair.
  • Track your progress — Keep track of how far you have come and measure your progress regularly using photos, measurements, and strength benchmarks, as it is highly motivating to see tangible results.
  • Create a supportive environment — Find a workout buddy, join fitness communities, and surround yourself with like-minded people. A support system like this can encourage you and give you valuable insights.

    EROS Smart Scale

    EROS Smart Scale


    Body recomposition helps you gain muscle while losing fat, effectively decreasing your risk of chronic diseases, boosting your metabolism, and making you stronger. It is a lifestyle change that involves eating a balanced diet containing adequate protein, carbohydrates, and healthy fats and consistently performing strength training.

    However, body recomposition is mentally and physically taxing and requires incredible effort, energy, patience, and persistence to be successful. Once you embark on a body recomposition adventure, consider it an opportunity to reshape not only your body but also your mind.