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Body Recomposition: All You Need To Know

8 min read |

When it comes to health and fitness goals, many people focus on either building muscle or burning fat. However, with body recomposition, you can achieve both goals simultaneously. This article is a middle ground article for the comprehensive series and the short-form alternative zero bs guide to body recomposition.

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In this article, we’ll explore what body recomposition is, how it works, and how you can achieve it for optimal health and fitness results.


Body recomposition refers to the process of simultaneously building muscle and burning fat. It involves a combination of strength training, proper nutrition, and a holistic approach to fitness and wellness. Body recomposition is not just about appearance, but also about overall health and wellness.

What is Body Recomposition?

Body Recomposition

Body recomposition involves changing your body composition by increasing muscle mass and reducing body fat. It is achieved through a combination of strength training and proper nutrition. Body recomposition is a more sustainable approach to fitness than simply focusing on weight loss or muscle gain alone.

The benefits of body recomposition include increased strength, improved metabolism, better body composition, and overall health and wellness. It can also help prevent injuries and improve bone density.

Building Muscle and Burning Fat

Building muscle and burning fat are two key components of achieving body recomposition. Body recomposition is a process where you aim to increase muscle mass while reducing body fat percentage. It’s not just about losing weight but also about changing your body composition to achieve a leaner, more toned physique.

Muscle plays a vital role in body recomposition, as it boosts your metabolism and helps you burn fat more efficiently. The more muscle you have, the more calories your body burns even when you’re at rest. This is why strength training is so important for body recomposition. Lifting weights or doing bodyweight exercises like push-ups and squats can help you build muscle and improve your body composition.

But building muscle alone is not enough. To burn fat and achieve body recomposition, you need to consume a balanced diet that supports muscle growth and fat loss. This involves eating plenty of protein to support muscle repair and growth, healthy fats to provide energy and support hormone production, and complex carbohydrates to fuel your workouts and support muscle recovery.

Incorporating cardiovascular exercise into your routine can also help you burn fat and improve your body composition. Cardiovascular exercise can help you burn calories and increase your overall fitness level, making it easier to perform strength training exercises and build muscle.

Balancing Nutrition for Body Recomposition

To achieve optimal body recomposition results, it’s important to balance your macronutrient intake. This means consuming enough protein to support muscle growth and repair, while also maintaining a calorie deficit to burn fat.

The ideal macronutrient ratio for body recomposition varies depending on individual needs and goals. However, a general guideline is to consume 1 gram of protein per pound of body weight and to consume healthy fats and complex carbohydrates in moderation.

It’s also important to stay hydrated and to consume nutrient-dense foods to support your body’s needs during workouts and recovery periods.

Designing a Body Recomposition Program

To achieve body recomposition, it’s important to design a comprehensive workout and nutrition plan. This includes setting realistic goals, tracking progress, and making adjustments as needed.

Strength training should be a key component of any body recomposition program, as it helps build muscle and burn fat. In addition, incorporating high-intensity interval training (HIIT) and cardio can help boost fat-burning and improve overall fitness.

Creating a nutrition plan that balances macronutrients and supports your workout regimen is also crucial for achieving body recomposition results. This may involve working with a registered dietitian or certified nutritionist to tailor your diet to your individual needs and goals.

Common Misconceptions About Body Recomposition

There are several common myths and misconceptions about body recomposition. One of the most prevalent is the idea that you can’t build muscle and burn fat at the same time. However, with the right approach to nutrition and exercise, it is possible to achieve both goals simultaneously.

Another myth is that women can’t build muscle like men. While women may have a harder time building muscle due to hormonal differences, it is still achievable with the right approach to training and nutrition.

Finally, some people believe that body recomposition is only for athletes and bodybuilders. However, body recomposition is achievable for anyone who is committed to a comprehensive approach to fitness and nutrition.

The Bottom Line: Body Recomposition is Achievable for Anyone

Achieving body recomposition may seem daunting, but with the right approach, it is achievable for anyone. By focusing on strength training, balanced nutrition, and a holistic approach to fitness and wellness, you can achieve your health and fitness goals and improve your overall well-being.

Remember to set realistic goals, track your progress, and seek support and guidance when needed. With dedication and perseverance, you can achieve optimal body recomposition results and experience the many benefits of a healthy and fit lifestyle.


  1. What is the best diet for body recomposition?

A balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats is ideal for body recomposition. It’s important to work with a registered dietitian or certified nutritionist to tailor your diet to your individual needs and goals.

  1. How long does it take to see results from body recomposition?

Results can vary depending on individual factors, such as starting fitness level and nutrition habits. However, with a consistent workout and nutrition plan, you can typically start to see results within a few weeks to a few months.

  1. Can body recomposition be achieved without strength training?

Strength training is a crucial component of body recomposition, as it helps build muscle and burn fat. While other types of exercise, such as cardio and HIIT, can support fat-burning and overall fitness, strength training should be a key focus.

  1. Is body recomposition suitable for people of all ages?

Body recomposition can be achieved at any age, as long as you are in good health and have no underlying medical conditions. It’s important to consult with a physician before starting any new exercise or nutrition program.

  1. What are the most common mistakes people make when trying to achieve body recomposition?

Common mistakes include not consuming enough protein, not balancing macronutrient intake, neglecting strength training, and setting unrealistic goals. It’s important to work with a qualified fitness and nutrition professional to avoid these mistakes and achieve optimal results.

Scientific papers in support of Body Recomposition

  1. “Effects of Resistance Training on Skeletal Muscle and Body Fat in Overweight and Obese Older Adults” by Peterson et al. (2009)
  2. “Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat” by Vargas-Molina et al. (2018)
  3. “The effects of high-intensity interval training versus steady-state training on body composition, cardiovascular responses, and anaerobic power in healthy young women” by Paoli et al. (2010)
  4. “Effects of High-Intensity Interval Training on Body Composition in Obese Adults: A Meta-Analysis” by Wu et al. (2019)
  5. “Effects of diet and physical activity interventions on weight loss and cardiometabolic risk factors in severely obese adults: a randomized trial” by Johns et al. (2018)

These studies show that a combination of resistance training, high-intensity interval training, and balanced nutrition can lead to body recomposition, with simultaneous muscle gain and fat loss.