Body Recomposition Basics: How to Lose Fat and Gain Muscle, According to a Doctor

3 min readBody recomposition is the fitness goal these days. If you’ve been hearing the term everywhere like I have, and thinking body recompo-what, you’re not alone.So, what is body recomp? Whether you knew it or not, chances are, you’ve actually already pursued it at some point. If you’ve ever set out to reduce body fat or build muscle, you’ve been working toward a body recomposition goal. When people say body recomp these days, they really mean simultaneously losing fat and building muscle, not just one or the other.Meet the expert: Brittany Busse, MD, is the chief medical officer and cofounder of ViTel Health.Unlike simply losing weight, this approach isn’t about the number on the scale; it’s about improving the ratio of fat to muscle in your body for better health, performance, and aesthetics. (Oftentimes, when people talk about wanting to look "toned," they're really talking about body recomp, since you need low amounts of body fat to see the muscle you've built up.)And, while body recomposition is completely possible, it can be a little more technical than other fitness goals. Here are the core things you need to know to get started on your body recomp journey.The Basics of Body RecompositionFirst: a quick refresher. Body composition refers to a percentage breakdown of how much body fat, lean mass (that is, muscle!), and bone you've got on your body. Body recomposition is the process through which you change that breakdown.These are the five most important things to keep in mind when trying to make that happen.Eat plenty of protein.At the most basic level, losing fat 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 for body recomposition, it's only a slight deficit that you should be shooting for. We’re talking 250 to 500 calories max.Keep in mind: “weight loss should not be confused with fat loss,” Brittany Busse, MD, the chief medical officer and cofounder of ViTel Health previously told Women's Health. “Much of weight loss can also be loss of muscle mass.”And, you don't want to lose muscle mass, particularly if your goal is body recomp. To preserve muscle as you lose body fat, Dr. Busse 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 a heavy enough load).Lifting is nonnegotiable. “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.Follow a body recomposition-specific workout plan.It's hard to come up with a training plan all on your own, so relying on the expertise of trainers to create a program can help make sure you're working your muscles efficiently and effectively.Women's Health+ has many body recomp-focused programs for people of all experience levels: the 4-Week Walking Plan, the 4-Week Strength Training Plan, the 4-Week Build & Burn Series (which allows you to follow along with dumbbell, barbell, or kettlebell-based workouts), and the Body Recomp Guide.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.Find the Perfect Women's Health Training Program for YouJustin SteeleRona Ahdout//Hearst OwnedJenessa 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.