By Coach Rishabh · August 31, 2026 · 1 min read
Body recomposition — losing fat while maintaining or gaining lean mass — is possible, but it is slower and more sensitive to execution than either fat loss or muscle gain pursued individually.
The two levers that matter most are a modest, sustainable caloric deficit (or maintenance, for less experienced trainees) and adequate protein intake, generally in the range of 1.6–2.2g per kilogram of bodyweight. Training must include a genuine progressive resistance stimulus — without it, the body has no reason to preserve muscle during a deficit.
Patience is the underrated variable. Meaningful recomposition is usually measured in months, not weeks, and short-term scale fluctuations tell you very little on their own.
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