If you’ve ever set out to reduce body fat, or build muscle, or do both at once, you’ve been working toward a body recomposition goal—even if you didn’t know it. This approach isn’t just about the number on the scale; it’s about shifting the ratio of fat to muscle in your body for better health, performance, and aesthetics. Before diving into the nitty-gritty of how to make it happen, here’s what you need to know about the basics of body composition.
Body composition is a percentage breakdown of how much body fat, lean mass (that is, muscle!), and bone you’ve got on your body. Here’s what you need to know about changing your body composition.
Meet the expert: Brittany Busse, MD, is the chief medical officer and co-founder of ViTel Health.
How To Change Your Body Composition
You most likely need to adjust your diet and fitness routine. But depending on your goals, it may not be as straightforward as eating less and exercising more.
At the most basic level, losing weight requires a calorie deficit; you need to burn more than you consume. Working with a nutritionist or doctor, you can determine exactly what this means for you. “But weight loss should not be confused with fat loss,” Dr. Busse previously told Women’s Health. “Much of weight loss can also be loss of muscle mass.”
Eat plenty of protein.
To preserve muscle as you lose body fat, she recommended eating one gram (or more) of high-quality protein, which is essential to muscle growth and repair, for every pound of body weight.
Incorporate resistance training (with heavy enough load).
Lifting is non-negotiable. “People should weight train at least three times a week,” Dr. Busse said. “Weight training will build muscle mass, which will inevitably lead to improved metabolic health and fat loss.”
Do zone 2 cardio.
Keep up your cardio, too. But, if you’re a HIIT addict, you may want to try slowing things down. “Zone 2 cardio is the most effective way to burn fat while sparing muscle. This is exercising at a level where you can hold a ‘breathy’ conversation comfortably for 45-60 minutes,” Dr. Busse said. “Walking on an incline, cycling, and rucking are all examples of Zone 2 workouts,” she said.
Remember that certain health and social factors beyond your control may impact progress.
Age, hormones, and genetics all play a role in body composition, as does access to high-quality food and medical care. Not everyone has the same amount of time to spend exercising. So, take it easy on yourself, and if you can, get help and support as you work toward your goals.
Jenessa Connor is a health and fitness writer based in Brooklyn, New York. A NASM-certified personal trainer and Precision Nutrition Level-1 coach, she specializes in unpacking health trends and topics for curious gym-goers. You can read her essays, expert interviews, training guides, news stories, and product reviews in publications including Runner’s World, Livestrong, Well + Good, Bicycling, Backpacker, Men’s Journal, Shape, and Outside. Find Jenessa online at jenessaconnor.com and connect with her on Instagram at @jenessaconnor.
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