Do you have to lift heavy for body recomp?

Yes and no. “Heavy” is relative, but you must lift challenging weights. To stimulate muscle growth, you need to create sufficient mechanical tension. A narrative review from 2021 in Sports suggested that muscle can be built across a wide spectrum of rep ranges (from 5 to 30 reps) ( 26 ), as long as sets are taken close to muscular failure. A good program will include both lower-rep, heavier-strength work (5-8 reps) and higher-rep, lighter-metabolic stress work (10-20 reps).

How many days a week should I work out for body recomposition?

For a full-body routine , 3 days per week is highly effective, as it allows for adequate recovery between sessions. If you prefer an upper/lower split, 4 days per week is a great option. The key is to ensure each muscle group is trained with sufficient volume and intensity at least twice per week.

Which body part loses fat first?

Fat loss is systemic; you cannot choose where you lose fat from (a concept that is known as “spot reduction”). Your genetics primarily determine the pattern of fat loss ( 27 ). Often, the areas where you gained fat last are the first to become leaner, while more stubborn areas (such as the lower abdomen for men or hips and thighs for women) are typically the last to go.

Are protein shakes good for body recomp?

Yes, protein shakes are an excellent tool for body recomposition. They provide a convenient, fast-digesting, and high-quality source of protein, which makes meeting your daily protein targets easier, especially post-workout. However, they are a supplement to a diet that is rich in whole-food protein sources, not a replacement for it.