Recomposition means losing fat while gaining muscle, so the scale may stay steady even as your body changes. It works best for beginners, those returning after a break, or people with higher body fat. It needs progressive strength training, adequate protein, and a near-maintenance or slight deficit intake. Track measurements and photos, not just weight — recomp shows in how clothes fit and how you look.
Key facts:
- Fat loss + muscle gain at once
- Best for beginners/returners
- Needs lifting + protein
- Use measurements, not scale