{"id":22660,"date":"2021-05-18T10:12:24","date_gmt":"2021-05-18T10:12:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22660"},"modified":"2025-08-28T20:00:46","modified_gmt":"2025-08-28T20:00:46","slug":"body-recomposition","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/body-recomposition\/","title":{"rendered":"Body Recomposition: Here\u2019s How To Lose Fat And Gain Muscle All At The Same Time"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#What_Is_Body_Recomposition\" >What Is Body Recomposition?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#How_to_Do_a_Body_Recomposition\" >How to Do a Body Recomposition<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Eat_Enough_Protein\" >Eat Enough Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Start_Lifting_Weights\" >Start Lifting Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#HIIT_Training_May_Help_Speed_Things_Up\" >HIIT Training May Help Speed Things Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Keep_Track_of_Your_Weekly_Target_Calorie_Balance\" >Keep Track of Your Weekly Target Calorie Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Losing_Fat\" >Losing Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Limit_Your_Cardio\" >Limit Your Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Start_Calorie_Cycling\" >Start Calorie Cycling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Get_8-9_Hours_of_Sleep_Every_Night_and_Avoid_Stress\" >Get 8-9 Hours of Sleep Every Night and Avoid Stress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#How_Long_Does_Body_Recomposition_Take\" >How Long Does Body Recomposition Take?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Is_3_months_enough_for_body_recomposition\" >Is 3 months enough for body recomposition?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#Is_body_recomposition_healthy\" >Is body recomposition healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#How_realistic_is_body_recomposition\" >How realistic is body recomposition?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#How_much_protein_do_I_need_to_recomp\" >How much protein do I need to recomp?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Losing weight is not always as straightforward as it sounds. Perhaps at first, all you want to do is shed some fat. However, you may eventually develop the urge to have a more sculpted physique and build muscle. This is where the problem comes in. The two fitness goals are considered to be diametrical opposites.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essentially, losing fat means cutting your calorie intake. However, building muscles involves increasing your calorie intake. Our bodies are smarter than we give them credit for. With the right balance between diet and exercise, it is possible to achieve both goals simultaneously. Let\u2019s find out how.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Body_Recomposition\"><\/span><b>What Is Body Recomposition?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before going into detail about what body recomposition is, we need to understand the basics of body composition. Quite simply, body composition is the ratio between your lean body mass and fat mass. Lean mass is the total weight of your bones, ligaments, muscles, organs, and other tissues. Fat mass is the quantity of fat that is stored in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Analyzing your body composition will give you a better understanding of your fitness. This is mainly because your body fat percentage in relation to your muscle mass paints a more accurate picture of the makeup of your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, body recomposition is all about changing the ratio of your lean mass to fat mass. The goal is generally to balance the two aspects by losing body fat while gaining muscle mass. This process is meant to occur simultaneously, not separately. Body recomposition will therefore focus on your body composition instead of your weight.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\">Keep yourself in prime shape <\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_a_Body_Recomposition\"><\/span><b>How to Do a Body Recomposition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Body recomposition is all about your overall lifestyle pattern. There is no set-in-stone protocol to approach it with. This also implies that there are no body recomposition specifics for men and women that will differ from each other.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-5.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Instead, it\u2019s about tuning your diet and workout regimen to a way that best facilitates body recomposition. Here are some tips on how you can go about this process safely and effectively:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Enough_Protein\"><\/span><b>Eat Enough Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Several questions are generally raised regarding how to eat for a body recomposition cycle. When it comes to dietary plans, a high protein diet is arguably the best <a href=\"https:\/\/betterme.world\/articles\/body-recomposition-diet\/\">body recomposition diet<\/a> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35019903\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Of all the body recomposition macros, protein is probably the most recommended, and for good reason. Getting enough protein will help you lose fat while gaining muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, if you want to pull off an effective body recomposition, you should eat enough protein. Multiple studies support this claim. This one found that a high-protein diet helps trained athletes maintain or gain muscle mass while they lose fat during a period of calorie restriction (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24092765\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So it\u2019s not always about which body recomposition workout is the best. Sometimes, what and how you eat can make a huge difference in the equation.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_Lifting_Weights\"><\/span><b>Start Lifting Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifting weights will go a long way to maintaining a growth stimulus on your muscles. However, you must be careful about how often you lift weights. You don\u2019t want to overdo it to the extent where your muscles don\u2019t get enough recovery time. Going too hard and too fast may end up being counterproductive as you\u2019ll already be in a <a href=\"https:\/\/betterme.world\/articles\/caloric-deficit\/\">caloric deficit<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/carb-cycling-and-intermittent-fasting\/\">Calorie cycling<\/a> is also important whenever you\u2019re lifting weights (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951044\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means you\u2019ll be alternating between eating more calories on days when you exercise and fewer on days when you don\u2019t. Ideally, you\u2019ll take breaks between your sessions to achieve this.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">For more efficiency, you should focus on high per-muscle training frequency. All your workouts should either be upper-lower split or full-body exercises. Here are some practical guidelines you should follow:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re a novice, you should do upper-lower splits 3 days a week (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2020\/10000\/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For early intermediate trainees, upper-lower exercises 4 days a week or full-body workouts three days a week (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2020\/10000\/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Late intermediate trainees should do either upper-lower exercises 5 days a week or full-body workouts four days a week (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2020\/10000\/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advanced trainees will benefit most from upper-lower exercises 6 days a week or full-body exercises four days a week (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2020\/10000\/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Your workouts should be comprised of 20-35 sets if you\u2019re doing full-body exercise. However, if you\u2019re doing upper-lower splits, you should try to hit between 15 and 25 sets (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2020\/10000\/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). You also need to spread out these workouts as evenly as possible throughout the week.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"HIIT_Training_May_Help_Speed_Things_Up\"><\/span><b>HIIT Training May Help Speed Things Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes you read articles with titles such as \u201cBody recomposition bodybuilding workouts\u201d and can\u2019t help but wonder what the fuss is all about. Do you always need to hit the gym for these <a href=\"https:\/\/betterme.world\/articles\/types-of-workouts\/\">types of workouts<\/a> to achieve your goal? Not according to this research.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study found that HIIT routines may have several benefits. For example, it helped obese men reduce their body fat mass, increase physical performance, and improve cardiometabolic health markers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5819474\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-shakes\/\"><i>The Complete Guide to Weight Loss Shakes With the Ultimate Secrets to Homemade Shakes or Branded Powders<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keep_Track_of_Your_Weekly_Target_Calorie_Balance\"><\/span><b>Keep Track of Your Weekly Target Calorie Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Keeping track of your weekly calorie balance will help you know if you\u2019re moving in the right direction. If you\u2019re not, you can employ mitigating measures. What you need to do first is calculate your long-term calorie balance.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-7.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">However, you should start by finding out how fast you should be losing fat and gaining muscle. The following are some benchmarks to aim for in a standardized body recomposition schedule:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Building Muscles<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For novice trainees, a 0.5% gain in your body weight weekly should suffice (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Early intermediate trainees should work toward a 0.3% gain in their body weight weekly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re a late intermediate trainee, a 0.2% gain in your body weight should be just fine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 0.1% increase in body weight should be enough for advanced trainees (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><b>Note<\/b><span style=\"font-weight: 400;\">: Advanced trainees won\u2019t gain significant amounts of muscle through body recomposition. If you\u2019re in this category, it\u2019s advisable to focus more on lean bulking to see maximum results.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Losing_Fat\"><\/span><b>Losing Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For obese men (over 30% body fat) and women (over <a href=\"https:\/\/betterme.world\/articles\/40-body-fat\/\">40% body fat<\/a>): aim to lose 2% of your body weight per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re overweight (32-40% body fat for women and 22-30% body for men): aim to lose 1.25% of your body weight per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have an average BMI (24-32% of body fat for women and 15-22% of body fat for men): aim to lose 0.75% of your body weight per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For more athletic individuals (14-24% body fat for women and 8-15% body fat for men): aim to lose 0.5% of your body weight per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For bodybuilders and fitness enthusiasts (below 14% body fat for women and below 8% body fat for men): a weekly drop of 0.2% of your body weight should suffice (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><b>Note<\/b><span style=\"font-weight: 400;\">: Body recomposition is not generally recommended for those who are obese or incredibly lean. Cutting will best serve the former group, while bulking may be a good fit for the latter. However, it ultimately comes down to your specific fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Theoretically, you\u2019ll need a caloric deficit of approximately 3,800 calories to lose one pound of fat, while to build one pound of muscle, you\u2019ll need a caloric surplus of 1,600 calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Taking these figures and multiplying them by your weekly composition goals will give you your weekly target balance. Let\u2019s look at this example to explain this concept further.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\"> <img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">In this case, our subject is a man who weighs 170 pounds with 20% body fat and is an intermediate-level trainee. This means he aims to lose 1.275 pounds a week, which basically translates to a 4,845 calorie deficit. In addition, a 0.51 gain in muscle mass weekly at an 816 caloric surplus is part of his fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When these two figures are added, the net weekly caloric deficit becomes 4,029 calories. Most people end up with a caloric deficit when they try to perform body recomposition. Ending up with a calorie surplus is incredibly rare but can still happen.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Limit_Your_Cardio\"><\/span><b>Limit Your Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to this study, doing weight training and cardio exercises simultaneously may ultimately make both less effective. This phenomenon is known as <\/span><i><span style=\"font-weight: 400;\">the interference effect <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/exerciseandsportnutritionlab.com\/wp-content\/uploads\/2019\/07\/ESNR-1.8-2019.pdf\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What this causes in your body is a drop in both muscle and the cardiovascular health effects that arise from cardio. When you\u2019re in a calorie deficit, the interference effect may prevent gains in muscle mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12627304\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, limiting your cardio is not the same as eliminating cardio from your <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\">workout routines<\/a>. Cardio is particularly good for your health and it\u2019ll help you burn extra calories (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12627304\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This will make you achieve your fat-loss goals quicker if you eat enough for your body\u2019s nutritional needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could incorporate the following guidelines into your cardio routines to stop them interfering with your muscle gain targets:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your cardio sessions short and intense. For example, you could try HIIT sprinting instead of distance running. This will make your metabolic demands almost similar to those imposed by weight training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always separate your weight training sessions from your cardio workouts. Adopt a \u201cdifferent time\/day\u201d policy. This essentially means that if you do cardio in the morning, you should lift weights in the afternoon. Better still, do them on different days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit the amount of cardio you do. You should fundamentally focus on lifting weights. Therefore, you should spend less time each week on your cardio exercises than lifting weights.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">However, if you have to perform cardio in conjunction with lifting weights, you should follow this protocol: start with an upper-lower split followed by upper-body cardio on your leg days, and follow this with lower-body cardio on your upper-body lifting days.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/recovery-collage-2.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_Calorie_Cycling\"><\/span><b>Start Calorie Cycling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calorie cycling simply means alternating between your consumption of more calories and fewer calories. Ideally, you should take a small caloric surplus for a while after your workouts. This is then followed by fewer calories (a moderate deficit) for the remainder of the week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951044\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But why should you go through all that trouble? The logic is simple. It is believed that the more recently your muscles have been resistance-trained, the more susceptible they\u2019ll be to growth. Your muscles will grow better and more effectively during this period (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847704\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As this is a body recomposition program, it\u2019s paramount that you spend most of your week in a calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, you should lean toward keeping your post-workout refeeding windows short, perhaps even shorter than your muscles\u2019 anabolic window. Try adopting the following guidelines depending on your training level:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For novice trainees, keep it at 24 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For early intermediate trainees, 16 hours should be enough.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For late intermediate trainees, 10 hours should be adequate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For advanced trainees, a 6-hour window should suffice.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Let\u2019s use the previous example to elaborate on this further. The working assumption here is that he\u2019s an intermediate trainee. He also does full-body workouts three days a week and eats three meals a day. He trains shortly before dinner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply put, his refeeding window includes his dinner on the day he trains and his breakfast the following day. In other words, 6 out of 21 meals every week. Next, we assume that his daily maintenance calories average 2,400 calories or 800 calories per meal. If he divides his calorie intake evenly throughout the week, he\u2019ll need to eat 610 calories per meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this may not be the best approach. Instead, he should eat less than this amount for the 15 meals outside of the refeeding window. In this case, this is approximately 500 calories. The extra 1,500 calories should be added to the 6 meals that fall inside the post-workout window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The majority of them should go to the meals earlier in the window (dinner). This becomes 900 calories for dinner (an extra 300 calories) and 810 calories for breakfast (an extra 200 calories). This still gives a total deficit of 4,000 calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This math may seem complicated, but here\u2019s how you can simplify it. The general rule is to spread out 80-85% of your weekly calories evenly between meals. 15-25% of your weekly calories should be allocated to meals that fall in the post-workout window. This is on top of the meals\u2019 share of the 80-85% (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27219125\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our hypothetical case, the trainee consumes 12,600 calories weekly. He then allocates approximately 12% of the total (1,500 calories) as the extra calories for his re-feeding window. This kind of calorie cycling is considered highly conservative. He could even make the calorie cycle harder if he\u2019s willing to eat less for 15 meals a week.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_8-9_Hours_of_Sleep_Every_Night_and_Avoid_Stress\"><\/span><b>Get 8-9 Hours of Sleep Every Night and Avoid Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Keeping your stress levels low and getting enough quality sleep is essential for your body\u2019s recomposition process. Ignoring these two aspects may lead to gaining both muscle and fat mass or losing both.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Testosterone production and recovery from exercise are generally at their peak when you\u2019re asleep. You\u2019ll find that people with poor sleeping habits end up losing muscles and gaining fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7785053\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, it\u2019s recommended that you strive to get 8-9 hours of sleep each night during body recomposition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this study, the impact of high and low stress levels on building muscles was examined. The results suggest that the difference could significantly impact your ability to recover after a workout, which is essential in the muscle-building process (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24343323\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). In addition, the stress hormone cortisol can lead to fat build-up around your belly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjusting your lifestyle is the best way to fix stress in the long term. You should avoid stressful factors in every aspect of your life as often as you can. However, this is not always practical and you may find yourself in stressful situations you can\u2019t avoid. If you do, you should try to remain calm and composed and avoid overreacting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Activities such as meditating can help in the short and long term. So, now you know how to do a body recomposition. It\u2019s important to note that there\u2019s no significant difference in how to do this for women and men. The principles are the same &#8211; how you execute it is what matters.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The question that remains is, how long does a body recomposition take before you see its results? We\u2019ll find out in the next section.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\"> <img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-3.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_Body_Recomposition_Take\"><\/span><b>How Long Does Body Recomposition Take?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ideally, body recomposition should take 8-12 weeks (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2020\/10000\/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). After this period, you\u2019ll start to exhibit visible changes in your physique, changes that even your friends and family will notice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s essential to understand how fast noticeable changes show in every individual. For some people, it may take 28 days, while it could take up to 8 months for others (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2020\/10000\/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This is all dependent on your starting point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you have a higher body fat percentage and lower levels of lean mass, the process could take some time. Everyone responds to training and dieting differently, so don\u2019t try to speed things up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most important thing is to stick to the process and be resilient. Remember, sculpting your body is not meant to be a rushed endeavor. Take time to understand the basics, as this will ensure your safety throughout your journey. In most cases, you may end up seeing the results in half a year (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2020\/10000\/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-2.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_3_months_enough_for_body_recomposition\"><\/span><strong>Is 3 months enough for body recomposition?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is possible to achieve noticeable changes in body composition through proper diet and exercise in 3 months. However, the extent of these changes is dependent on a variety of factors such as starting body fat percentage, muscle mass, and consistency with a recomp diet and exercise plan.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting body fat percentage<\/b><span style=\"font-weight: 400;\"> &#8211; A high body fat percentage means there\u2019s more room for fat loss and muscle gain. At the same time, a low body fat percentage indicates the body is already lean and may require more time to see visible changes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle mass<\/b><span style=\"font-weight: 400;\"> &#8211; Building muscle takes time and 3 months may not be enough to see significant gains in muscle size. However, it is possible to improve muscle definition and increase strength within this time frame.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency<\/b><span style=\"font-weight: 400;\"> &#8211; Consistently following a balanced diet and engaging in resistance training is essential for successful body recomposition. Skipping workouts or indulging in unhealthy foods can hinder progress and make it difficult to see your desired results within 3 months.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition, everyone\u2019s body responds differently to fitness and nutrition routines. Some individuals may experience faster changes, whereas it may take longer for others to achieve their desired body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Goals and realistic timelines are also discussed in our Workout Problems article.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_body_recomposition_healthy\"><\/span><strong>Is body recomposition healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Body recomposition can be a healthy approach to changing your body composition as it focuses on building muscle and losing fat simultaneously. This improves your physical appearance while also having numerous potential health benefits such as improved metabolism, reduced risk of chronic diseases, and increased overall strength and endurance (<\/span><a href=\"https:\/\/holisticprimarycare.net\/uncategorized\/how-body-recomposition-can-revolutionize-your-patients-health\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike simple goals such as weight loss or muscle gain, body recomposition aims for a balance between the two. If it is done in a healthy way, this approach can be more sustainable in the long term. It also promotes a healthier relationship with food and exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_realistic_is_body_recomposition\"><\/span><strong>How realistic is body recomposition?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Body recomposition is a realistic goal for those who are committed to consistently following a balanced diet and engaging in regular resistance training (<\/span><a href=\"https:\/\/barbend.com\/body-recomposition\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). It requires patience, dedication, and a long-term mindset as significant changes may not happen overnight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From a scientific perspective, body recomposition is possible as the body can build muscle and lose fat at the same time. The body uses stored fat as energy while building muscle through resistance training. This gradually leads to a reduction in overall body fat and an increase in lean muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it may not be realistic for everyone to achieve a certain physique within a specific timeframe. It\u2019s important to set realistic goals and understand that progress takes time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our guide, How to Lose Weight and Gain Muscle, we look at the details of body recomposition and offer practical tips and advice to help you achieve your goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_protein_do_I_need_to_recomp\"><\/span><strong>How much protein do I need to recomp?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The amount of protein you need to achieve body recomposition is dependent on your individual goals and activity level. Generally, it is recommended to consume 0.8-1 gram of protein per pound of body weight for those who engage in resistance training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to increase muscle mass, you may need to consume more protein (around 1-1.2 grams per pound of body weight) as this is essential for muscle growth and repair. At the same time, if your focus is on losing fat while preserving muscle, consuming 0.8-1 gram of protein per pound of body weight should be sufficient (<\/span><a href=\"https:\/\/barbend.com\/body-recomposition\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein helps with muscle repair and growth, which makes it an essential macronutrient for body recomposition. It also keeps you feeling full, which reduces the likelihood of overeating and consuming excess calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, protein alone cannot lead to body recomposition. A balanced diet with adequate intake of all essential nutrients and a consistent resistance training routine is necessary for successful recomp.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have provided a detailed Body Recomposition Diet guide for those who are looking to achieve body recomposition. It includes information on macro and micronutrient intake, sample meal plans, and tips for staying on track with your diet.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to effectively losing weight, the two key factors are your muscles and fats. Sure, you may hit the gym and start working out to cut a few pounds on the scale and while this will happen, it\u2019s not necessarily the most effective way to go about weight loss. You should adopt a more targeted approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is where body recomposition comes in. You want to build your muscles while burning fat to give you a healthier and better-sculpted physique. These diet and exercise tips will help you achieve this safely and effectively.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight is not always as straightforward as it sounds. Perhaps at first, all you want to do is shed some fat. However, you may eventually develop the urge to have a more sculpted physique and build muscle. This is where the problem comes in. The two fitness goals are considered to be diametrical opposites. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73349,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-22660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Body Recomposition: Here\u2019s How To Lose Fat And Gain Muscle All At The Same Time - BetterMe<\/title>\n<meta name=\"description\" content=\"What is \u2605 BODY RECOMPOSITION \u27a4? How long does it take? Here\u2019s everything you need to know about starting and safely going through body recomposition.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Body Recomposition: Here\u2019s How To Lose Fat And Gain Muscle All At The Same Time\" \/>\n<meta property=\"og:description\" content=\"What is \u2605 BODY RECOMPOSITION \u27a4? How long does it take? Here\u2019s everything you need to know about starting and safely going through body recomposition.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/body-recomposition\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-28T20:00:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/Body-Recomposition_-Heres-How-To-Lose-Fat-And-Gain-Muscle-All-At-The-Same-Time-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/body-recomposition\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/body-recomposition\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c5c9f249e1ecaa553d42c99b2832fd2d\"},\"headline\":\"Body Recomposition: Here\u2019s How To Lose Fat And Gain Muscle All At The Same Time\",\"dateModified\":\"2025-08-28T20:00:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/body-recomposition\/\"},\"wordCount\":2791,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/body-recomposition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/Body-Recomposition_-Heres-How-To-Lose-Fat-And-Gain-Muscle-All-At-The-Same-Time-1.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Losing weight is not always as straightforward as it sounds. Perhaps at first, all you want to do is shed some fat. However, you may eventually develop the urge to have a more sculpted physique and build muscle. This is where the problem comes in. The two fitness goals are considered to be diametrical opposites.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=body_recomposition\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Essentially, losing fat means cutting your calorie intake. However, building muscles involves increasing your calorie intake. Our bodies are smarter than we give them credit for. With the right balance between diet and exercise, it is possible to achieve both goals simultaneously. Let\u2019s find out how.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Body Recomposition?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before going into detail about what body recomposition is, we need to understand the basics of body composition. Quite simply, body composition is the ratio between your lean body mass and fat mass. Lean mass is the total weight of your bones, ligaments, muscles, organs, and other tissues. Fat mass is the quantity of fat that is stored in your body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Analyzing your body composition will give you a better understanding of your fitness. 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