Is 3 months enough for a body recomp?

Yes, 3 months is long enough to see noticeable progress in body recomposition for most individuals, particularly beginners who experience faster adaptations that are known as “newbie gains”. You may observe reductions in fat, increases in muscle tone, and performance improvements within this timeframe if you consistently follow a structured training program and nutrition plan. However, significant transformations often take 6-12 months or longer and require long-term commitment.

Is HIIT good for body recomposition?

Yes, high-intensity interval training (HIIT) can support body recomposition by burning calories efficiently and preserving lean muscle mass. HIIT combines short bursts of intense activity with recovery periods, which elevates your metabolism post-workout (known as the afterburn effect) ( 24 ). However, it’s not a replacement for resistance training, which is essential for building muscle mass, a critical component of body recomposition. Including both in your routine will produce optimal results.

Is running good for body recomposition?

Running can contribute to body recomposition by helping fat loss through increased calorie burn and cardiovascular benefits ( 25 ). However, it will do little to stimulate muscle growth unless combined with resistance training. To achieve body recomposition, prioritize strength training and use running as a supplemental activity to improve endurance and create a calorie deficit .

Can you body recomp without weights?

Yes, you can achieve body recomposition without weights by using bodyweight exercises such as push-ups, squats, lunges, and pull-ups, combined with progressive overload (e.g. adding more reps, increasing intensity, or incorporating resistance bands). However, using external resistance such as dumbbells or barbells enhances muscle growth more effectively. For optimal results, you should include higher-intensity resistance-based movements in your routine, even if weights aren’t available.