Who Can Achieve Body Recomposition Goals (and What to Expect)

Jan 21

In our new client initial questionnaire at Kate Lyman Nutrition, we ask what someone’s primary and secondary goals are, and it’s incredibly common to see the combination of fat loss and muscle/strength gain interchangeably chosen for those two objectives. We recognize this as a desire for body recomposition (or “body recomp” for short).

What is body recomposition?

Body recomposition refers to improving body composition by losing body fat and gaining muscle at the same time: a goal many people want, but one that comes with important caveats around expectations and timelines.

While everyone is capable of losing body fat and gaining lean mass with pointed effort with sound nutrition and training executed consistently over time, not everyone is capable of achieving both at the same time…or at least not in a way that reveals itself as quickly as our impatient human brains typically want. So who can experience body recomposition? What habits are necessary to develop and practice? What expectations are realistic, and which ones might need adjusting? Let’s discuss!

Who is most likely to experience body recomposition?

Certain groups tend to see faster or more noticeable body recomposition due to physiology, training history, or hormonal factors. Someone might be able to experience noticeable fat loss and muscle gain in tandem if they are:

People new (or new again) to strength training

For those who have never lifted weights before or who have taken significant time off from lifting weights, the potential for body recomposition is incredibly high! A detrained body is primed for what is often referred to as “newbie gains,” meaning that both strength and muscle gain are bound to happen more rapidly than someone who has been lifting consistently for longer.

The addition of muscle mass benefits one’s total daily energy expenditure (TDEE) by way of expending more energy at rest and when the body is in motion (learn more about muscle’s effect on TDEE), and regularity with a new, challenging exercise practice can also mean a higher TDEE. Both factors can contribute to fat loss occurring in a notable way concurrently.

Individuals with a lot of body fat to lose

The more body fat that someone carries, the more likely they are to be able to gain lean mass while in a calorie deficit (combined with appropriate protein intake and strength training to support muscle growth).

Newly postpartum individuals

During pregnancy, shifts in hormones can favor body fat gain and muscle loss. Add to that any potential challenges during one’s pregnancy in getting adequate protein to maintain lean mass, weight training regularly, etc. and that time can be a perfect storm for body recomposition in a different way. However, as hormones shift again postpartum and habits supportive of muscle gain are focused on, the tides can and will turn!

Individuals using performance enhancing drugs (PEDs)

This is obviously not a health-forward strategy, but for the sake of honesty, it should be mentioned.

HABITS THAT SUPPORT BODY RECOMPOSITION GOALS

We don’t achieve body recomposition goals through “hacks,” but through consistent habits that support both muscle growth and fat loss. The primary habits that will best benefit a body recomp goal are:

Prioritizing protein intake, with the ideal supportive range being between .7-1 gram per pound of body weight daily. More recent research concludes that going beyond that range may even be more beneficial.
Strength training consistently, following a program centered on progressive overload training principles.

Other bonus habits that are going to positively impact amount and rate of body recomp for someone are:

Focusing on micronutrition to support training performance, recovery, and optimal metabolic activity. Think: being attentive to vitamins, minerals, and fiber intake.
Improving sleep quality and quantity by way of honing in on positive sleep hygiene practices.

Can you achieve body recomposition if you don’t fit these categories?

Yes, you can! But the timeline and strategy just look different. While more experienced lifters who are already relatively lean will no doubt see more noticeable changes in their physiques by approaching their nutrition in a more phasic way (e.g. fat loss phases with time spent in a calorie deficit cycled with building phases with time spent in a calorie surplus), going the in-tandem route is still an option; it will just require more time and patience.

Those who are primed for the most impressive body recomp changes can expect to see their changes unfold within months; those who aren’t should gear up to expect a years-long evolution. How to make it happen? By emphasizing the above points noted, with nutrition specifically being geared towards staying at one’s maintenance calories (i.e. probably not eating in a significant calorie deficit).

Genetics, expectations, and the long game

Lastly, everyone with a goal of losing fat and gaining muscle can, in time and with enough precise effort, expect to reach what is called their genetic potential, which is a ceiling point that is uniquely innate to them. Some bodies are going to be more capable of building more muscle mass than others (and more in different places on the body than other places); some are going to be capable of losing more adipose tissue than others (and more in different places on the body than other places as well). Skeletal structure is also an unchangeable trait no matter how hard one dedicates themselves to the pursuit of changing their physique, and loose skin may remain a visual memory in certain parts of one’s body from more extreme weight loss. We often don’t know what our capabilities are though, which is a strong vote for continuing to play the long game for life with the overall health-supportive habits that are foundational to achieving and maintaining body recomp.

Genetics set the ceiling, but there is still a lot we can do when working towards that ceiling. Because we don’t know our true potential until we approach it, consistency over time matters far more than perfect execution.

The bottom line on body recomposition

Body composition is possible - but not always fast - and our habits still matter most.

Whether your body recomposition goals are a newer work in progress or something you’ve been dedicated to for some time, putting the necessary foundational behaviors at the forefront and letting time work its magic from there is the “secret,” if ever there was one. And having a knowledgeable coach in your corner to help guide your pursuits along the way can take the guesswork out of the process.

We believe that the best way to achieve your fat loss goals is working with a coach who creates a strategy specific to you—your needs, your preferences, your goals, and your lifestyle. Together we build the long-term nutrition habits that will support you for life. Find out more about our personalized approach.

Jilda Lamb

Business owner, dog mom, and certified menopause coach, helping overwhelmed professionals and busy athletes simplify their nutrition and feel their best, both physically and mentally.

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