Workout
8-Week Body Recomposition Workout Plan: Lose Fat & Gain Muscle
Transform your body in 8 weeks with this beginner-friendly body recomposition workout plan designed to help you lose fat and build muscle simultaneously.
Trying to lose fat while building muscle can feel like an impossible balancing act. You might find yourself losing weight, only to sacrifice muscle in the process—or gaining muscle, but adding unwanted fat along the way. If you’ve ever felt stuck in this cycle, wondering, “Can I lose fat and gain muscle at the same time?” you’re not alone. Many people struggle with the balance between fat loss and muscle gain, often feeling like they have to choose one over the other. But what if you didn’t have to? What if you could build the body you’ve always wanted—both lean and muscular—without choosing between the two?
Achieving both fat loss and muscle gain simultaneously—known as body recomposition—is entirely possible with the right approach. It’s not about choosing one goal over the other; it’s about finding the perfect balance between training, nutrition, and recovery to transform your body into a leaner, stronger, and more muscular version of yourself.
This 8-week body recomposition workout plan is designed to help you achieve just that. Whether you’re a beginner or someone looking to refine your results, this guide will walk you through the science of body recomposition, the key principles behind effective training, and a step-by-step plan to help you lose fat and build muscle simultaneously.
Trying to lose fat while building muscle can feel like an impossible balancing act. You might find yourself losing weight, only to sacrifice muscle in the process—or gaining muscle, but adding unwanted fat along the way. If you’ve ever felt stuck in this cycle, wondering, “Can I lose fat and gain muscle at the same time?” you’re not alone. Many people struggle with the balance between fat loss and muscle gain, often feeling like they have to choose one over the other. But what if you didn’t have to? What if you could build the body you’ve always wanted—both lean and muscular—without choosing between the two?
Achieving both fat loss and muscle gain simultaneously—known as body recomposition—is entirely possible with the right approach. It’s not about choosing one goal over the other; it’s about finding the perfect balance between training, nutrition, and recovery to transform your body into a leaner, stronger, and more muscular version of yourself.
This 8-week body recomposition workout plan is designed to help you achieve just that. Whether you’re a beginner or someone looking to refine your results, this guide will walk you through the science of body recomposition, the key principles behind effective training, and a step-by-step plan to help you lose fat and build muscle simultaneously.
What is Body Recomposition?
Body recomposition is the process of simultaneously losing fat and gaining muscle. Unlike traditional weight loss, where the goal is solely to reduce body fat, or bulking, where you focus on adding muscle at the expense of some fat gain, body recomposition seeks to optimize both fat loss and muscle gain without excessive sacrifices. It’s about sculpting your body into a leaner, more muscular physique while improving your overall health.
The concept revolves around the idea that the body can burn fat and build muscle simultaneously, provided you follow the right strategy, which involves careful attention to exercise, nutrition, and recovery.
Who Should Be Doing a Body Recomposition Workout Plan?
Body recomposition is not just for advanced athletes or bodybuilders. It’s a versatile approach that can be beneficial for many people, depending on your starting point and fitness goals.
Beginners: If you’re new to strength training or have a higher body fat percentage, body recomposition is a great starting point. Your body is more likely to respond to training by building muscle and burning fat simultaneously during the early stages of exercise.
Intermediate Lifters: For those who have been working out for a while but struggle with either losing fat or gaining muscle, body recomposition can help you break through plateaus. It’s about fine-tuning your diet and workouts to maximize muscle growth while shedding fat.
People Returning from a Break: If you've had a hiatus from working out, body recomposition is an ideal approach. Your body can regain muscle and shed fat more effectively during the period of reconditioning.
Those with a Higher Body Fat Percentage: If you have a higher body fat percentage, it’s more likely that you can lose fat and build muscle at the same time. This is because your body has more energy reserves (fat) to use while it builds new muscle tissue.
Anyone Looking for Sustainable Results: Unlike quick-fix methods, body recomposition offers sustainable and long-term results. It focuses on gradual progress rather than drastic changes, making it a healthier and more realistic approach for most people.
Why Focus on Losing Fat and Gaining Muscle Simultaneously?
The benefits of body recomposition go beyond just aesthetics. Here’s why you should focus on losing fat and gaining muscle at the same time:
Improved Metabolism: The more muscle you have, the more calories you burn at rest. Muscle tissue is metabolically active, meaning it uses more energy than fat tissue. By gaining muscle while losing fat, you increase your resting metabolic rate, which can help you maintain a leaner physique in the long term.
Better Health: A body with a higher muscle mass and lower fat percentage is healthier. Muscle contributes to better posture, joint stability, and overall strength, reducing the risk of injury and improving your quality of life.
Enhanced Strength and Performance: As you build muscle and lose fat, you’ll also notice improvements in your strength and performance during workouts, making your training more effective and enjoyable.
Sustainable Results: Instead of focusing on one goal at a time (either fat loss or muscle gain), body recomposition offers a sustainable way to improve both at once, leading to long-term results.
How Fat Loss and Muscle Gain Work Together
Fat loss and muscle gain, although seemingly opposing processes, can actually complement each other. Here’s how they work together:
Fat Loss: When you’re in a calorie deficit (consuming fewer calories than you burn), your body starts to use stored fat for energy. This leads to a reduction in body fat.
Muscle Gain: On the other hand, muscle gain requires an adequate amount of protein and a slight calorie surplus (or at least a maintenance level) to promote muscle growth. When you train with resistance exercises, the muscle fibers are broken down and rebuilt stronger, leading to muscle growth.
For body recomposition to work, your body needs to be in a state where it can simultaneously burn fat for energy while building muscle through strength training. This is where the balance of macronutrients (especially protein) and the right training plan come into play.
How Long Does Body Recomposition Take?
Body recomposition is not a quick process, and the timeline can vary depending on several factors, including your starting point, genetics, workout routine, and diet. For beginners or those with a higher body fat percentage, you may start seeing noticeable changes within the first 3-6 months. However, it can take longer for more advanced individuals to see significant results.
It’s important to set realistic expectations. While dramatic transformations are possible, they take time and consistency. Typically, if you’re following the right plan, you can expect to see incremental progress month by month. Remember, the process is about gradual improvements in muscle mass and fat reduction, so patience is key.
Understanding Your Body Type and Starting Point
Before diving into a body recomposition plan, it's crucial to understand your body type and starting point. Everyone’s body responds differently to exercise and nutrition, and knowing your type can help you tailor your approach. There are three main body types:
Ectomorphs: Typically lean and have a fast metabolism. Ectomorphs often struggle to gain weight, including muscle. For them, a body recomposition plan should focus on a slight calorie surplus with a higher protein intake to stimulate muscle growth.
Mesomorphs: Naturally muscular with an easier time gaining muscle and losing fat. Mesomorphs tend to respond well to both fat loss and muscle-building strategies. A balanced calorie intake and a combination of strength training and cardio will yield great results.
Endomorphs: Characterized by a higher body fat percentage and slower metabolism. Endomorphs may need to focus more on fat loss initially while preserving muscle. A slight calorie deficit with a high protein diet and strength training should be the main focus for body recomposition.
Knowing where you stand will help you make adjustments to your plan. For example, ectomorphs may need to focus more on building muscle first, while endomorphs may prioritize fat loss.
Key Components of Body Recomposition Workout Plan
A successful body recomposition workout plan incorporates several key components to maximize fat loss while promoting muscle gain. Here’s a breakdown:
Strength Training: This is the cornerstone of building muscle. Strength training exercises like weightlifting, resistance bands, or bodyweight exercises will stimulate muscle growth and increase metabolic rate. Focus on compound movements (such as squats, deadlifts, and bench presses) that work multiple muscle groups at once.
Cardiovascular Exercise: While strength training builds muscle, cardiovascular exercise (like running, cycling, or HIIT) helps burn fat. Aim for 2-3 days of moderate-intensity cardio per week to complement your strength training.
Progressive Overload: To continue building muscle, you need to progressively challenge your muscles by increasing the intensity or volume of your workouts over time. This could be through adding weight, increasing reps, or reducing rest time.
Rest and Recovery: Recovery is just as important as the workout itself. Muscles grow during rest, not during the actual workout. Ensure you're getting enough sleep, and take rest days to allow muscles to repair and grow.
Flexibility and Mobility: Incorporating stretching, yoga, or foam rolling into your routine can help with flexibility, injury prevention, and muscle recovery. This will keep your body functioning optimally while you focus on building strength.
How to Do a Body Recomposition Workout
An effective body recomposition workout plan should strike the perfect balance between strength training and cardio, focusing on both fat loss and muscle gain. The goal is to challenge your muscles while also ensuring you're burning enough calories to reduce body fat. To make this happen, the structure of your workout plan matters as much as the exercises themselves.
Here’s how to design an effective body recomposition workout plan:
1. Frequency
The key to body recomposition is consistency. Aim for 4 to 6 workout sessions per week depending on your fitness level. This frequency ensures you have enough muscle-building stimulation while also including sufficient calorie-burning activities to promote fat loss.
Beginners: If you're just starting out, aim for 3-4 days of strength training and 2-3 days of cardio. A mix of both allows for adaptation without overwhelming your body.
Intermediate/Advanced: If you're more experienced, you can increase your frequency to 5-6 days, with 3-4 strength training sessions and 2-3 cardio sessions. You can also incorporate more targeted exercises to focus on weak points or muscle groups that need extra attention.
2. Sets and Reps
When it comes to muscle growth (hypertrophy) and fat loss, moderate rep ranges are ideal. A common recommendation is to aim for 3-5 sets of each exercise, with 8-12 reps per set. This rep range strikes a balance between building strength and increasing muscle size, while also challenging your muscles enough to promote fat-burning.
Strength Focus: If your primary goal is building muscle, you can sometimes drop to 5-6 reps with heavier weights for certain compound movements (e.g., squats, deadlifts).
Endurance Focus: For fat loss, including exercises that are higher in reps (15+ reps per set) can help with calorie burning, especially when done with lighter weights and higher intensity.
3. Compound vs. Isolation Exercises
Prioritize compound exercises that work multiple muscle groups at once, such as squats, deadlifts, lunges, bench presses, and rows. These exercises are not only great for building muscle, but they also require more energy, helping you burn more calories during the workout.
Compound exercises: Squats, deadlifts, bench press, pull-ups, lunges, overhead press
Isolation exercises: Bicep curls, tricep extensions, leg curls, calf raises
You should aim to include at least 2-3 compound exercises per workout, with isolation exercises added for smaller muscle groups or for finishing touches at the end of your session.
4. The Proper Mix of Cardio
Cardio is essential for burning fat, but the type and amount of cardio you do should complement your strength training rather than interfere with it. Aim for 3-4 cardio sessions per week, with a mix of HIIT (High-Intensity Interval Training) and steady-state cardio.
HIIT: Short, intense bursts of activity followed by rest or low-intensity intervals. HIIT helps burn fat while preserving muscle mass.
Steady-State Cardio: Activities like jogging, cycling, or swimming at a moderate pace for longer durations. This is great for fat burning and improving cardiovascular health.
In general, HIIT is more effective for fat loss when you're focused on body recomposition because it keeps your heart rate elevated and burns more calories in a shorter amount of time. If you're new to cardio, start with 20-minute HIIT sessions 2-3 times a week, and incorporate longer, steady-state sessions on alternate days.
5. Rest and Recovery
Recovery is just as important as your workout itself. Aim for 1-2 rest days per week where you give your muscles time to repair and grow. Active recovery activities, such as stretching, yoga, or walking, can keep your body moving without overtaxing it.
Sleep is also crucial for recovery and muscle growth. Aim for 7-9 hours of quality sleep per night to support your body's natural healing process.
Related: Create Your Own Workout Plan Template - Complete Guide
8-Week Sample Body Recomposition Workout Plan
To help you get started, here’s an 8-week sample workout plan. It includes a mix of strength training, cardio, and recovery, structured in a way that helps build muscle while shedding fat. This plan assumes you have an intermediate fitness level, but beginners can adjust the intensity or reps as needed.
Weeks 1-4: Building a Foundation
Day 1: Lower Body (Strength Focus)
Warm-Up: 5-10 minutes of light cardio (rowing or cycling)
Barbell Back Squat: 4 sets of 8-10 reps
Romanian Deadlift: 4 sets of 8-10 reps
Walking Lunges: 3 sets of 12 reps per leg
Leg Press: 3 sets of 10 reps
Calf Raises: 3 sets of 15 reps
Cool Down: 5 minutes stretching
Day 2: Upper Body (Push Focus)
Warm-Up: 5-10 minutes of light cardio (rowing or cycling)
Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 10 reps
Overhead Press: 4 sets of 8-10 reps
Dumbbell Lateral Raises: 3 sets of 12 reps
Tricep Dips: 3 sets of 12 reps
Cool Down: 5 minutes stretching
Day 3: Cardio and Core
HIIT Workout: 20 minutes (30 seconds sprints, 1-minute rest)
Planks: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 20 reps
Bicycle Crunches: 3 sets of 20 reps
Day 4: Lower Body (Hypertrophy Focus)
Warm-Up: 5-10 minutes light cardio
Front Squat: 4 sets of 10 reps
Leg Curls: 4 sets of 12 reps
Step-Ups: 3 sets of 12 reps per leg
Bulgarian Split Squats: 3 sets of 10 reps per leg
Cool Down: 5 minutes stretching
Day 5: Upper Body (Pull Focus)
Warm-Up: 5-10 minutes light cardio
Pull-Ups: 4 sets of as many reps as possible (use assistance if needed)
Bent-Over Barbell Rows: 4 sets of 8-10 reps
Lat Pulldown: 3 sets of 12 reps
Dumbbell Bicep Curls: 3 sets of 12 reps
Face Pulls: 3 sets of 15 reps
Cool Down: 5 minutes stretching
Day 6: Cardio and Core
Steady-State Cardio: 30-40 minutes (moderate pace)
Leg Raises: 3 sets of 15 reps
Plank with Shoulder Taps: 3 sets of 20 reps
Mountain Climbers: 3 sets of 20 reps
Day 7: Rest and Active Recovery
Stretching or Yoga: 20-30 minutes
Light Walk: 20-30 minutes
Body Recomposition Diet and Nutrition
One of the key components of body recomposition is getting your nutrition right. While strength training and cardio play important roles, your diet is the foundation of achieving your desired body composition—losing fat while building lean muscle.
Understanding Your Macros
Your body needs a balanced intake of macronutrients to function properly and support your fitness goals. The three main macronutrients—protein, carbohydrates, and fats—each serve a distinct role in your body recomposition journey.
Protein: Protein is the most important macronutrient for muscle gain. It helps in repairing muscle fibers after strength training, ensuring they grow back stronger. To optimize body recomposition, aim for 1.2-2.2 grams of protein per kilogram of body weight. Protein also plays a key role in fat loss because it increases satiety, preventing overeating.
Carbohydrates: Carbs are your body’s primary source of energy. During body recomposition, moderate carb intake can fuel workouts and promote muscle recovery. Depending on your activity levels, 45-55% of your total calories should come from carbs. Focus on complex carbs like brown rice, quinoa, oats, and sweet potatoes for sustained energy.
Fats: Healthy fats are essential for hormone production and overall well-being. Fat intake should comprise about 20-35% of your total calories. Sources like avocados, olive oil, nuts, and fatty fish will provide beneficial omega-3 and omega-6 fatty acids.
Related: 7-Day Meal Plan for Muscle Gain: A Comprehensive Guide
Calorie Calculation
To build muscle and burn fat simultaneously, you’ll need to consume just enough calories to create a slight calorie deficit for fat loss while still supporting muscle growth. This requires finding your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn in a day.
Here’s how to calculate it:
Calculate your Basal Metabolic Rate (BMR): This is the amount of energy your body uses at rest. You can use the Mifflin-St Jeor equation to estimate your BMR:
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
Factor in your activity level: Multiply your BMR by an activity factor to estimate your TDEE:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Super active (very hard exercise/physical job): BMR × 1.9
Create a slight calorie deficit: To lose fat, subtract 10-20% from your TDEE to create a mild calorie deficit. However, do not go too low with your calories, as this can hinder muscle growth. If you're focused on gaining muscle, you can create a slight surplus (about 10%) instead.
Example Calculation
Let’s say you’re a woman who is 30 years old, 160 cm tall, and weighs 65 kg, with a moderately active lifestyle.
Calculate BMR:
BMR = 10 × 65 + 6.25 × 160 - 5 × 30 - 161 = 1,372 kcal/day
Calculate TDEE:
TDEE = 1,372 × 1.55 = 2,128 kcal/day
Create a calorie deficit:
2,128 - 15% = 1,808 kcal/day for fat loss
Common Mistakes to Avoid in Body Recomposition
Starting a body recomposition journey can be a bit overwhelming, especially if you’re new to the process. While you may have good intentions, some common mistakes can slow your progress. Here’s what to watch out for:
Overtraining: Too much exercise, especially without proper rest, can lead to muscle fatigue and hinder recovery. Focus on adequate rest days and active recovery.
Not Eating Enough Protein: Protein is essential for muscle building. If your diet lacks sufficient protein, your body will struggle to build lean muscle mass, even if you're lifting weights.
Undervaluing Cardio: While strength training is crucial for muscle gain, cardio helps burn fat and improve cardiovascular health. Neglecting it will hinder fat loss, slowing down the recomposition process.
Inconsistent Tracking: Tracking your calories, macros, and workouts helps ensure you’re on track. Consistency is key to seeing progress over time.
Focusing on the Scale: The number on the scale doesn’t always reflect body recomposition. Instead, focus on body fat percentage, how your clothes fit, and muscle definition.
Not Getting Enough Sleep: Sleep is critical for muscle recovery and fat loss. Aim for 7-9 hours of sleep each night to support recovery and hormonal balance.
Ignoring the Importance of Hydration: Staying hydrated is essential for muscle function and recovery. Drink plenty of water throughout the day to stay hydrated, especially after workouts.
Tracking Progress Using Your Body Fat Percentage and Other Indicators
When working on body recomposition, it’s crucial to track progress using the right metrics. Here are a few reliable methods to measure how well you're doing:
1. Body Fat Percentage
The best way to gauge fat loss without obsessing over the scale is to track your body fat percentage. A decrease in body fat percentage indicates that you are losing fat while preserving or even gaining muscle. Body fat percentage can be measured with:
Skinfold calipers: Pinch your skin at different areas of the body (like your triceps or abdomen) to estimate body fat.
Bioelectrical impedance scales: These scales estimate body fat by sending a small current through your body.
DEXA scan: The most accurate method, though it can be costly.
2. Progress Photos
Take progress photos from the front, side, and back every 2-4 weeks. Over time, you should notice changes in muscle definition and fat loss, even if the scale doesn’t show much movement.
3. Measurements
Use a tape measure to track measurements of key areas like your waist, hips, chest, arms, and thighs. This can give you a more tangible sense of your body’s changes, even if your weight stays the same.
What is Body Recomposition?
Body recomposition is the process of simultaneously losing fat and gaining muscle. Unlike traditional weight loss, where the goal is solely to reduce body fat, or bulking, where you focus on adding muscle at the expense of some fat gain, body recomposition seeks to optimize both fat loss and muscle gain without excessive sacrifices. It’s about sculpting your body into a leaner, more muscular physique while improving your overall health.
The concept revolves around the idea that the body can burn fat and build muscle simultaneously, provided you follow the right strategy, which involves careful attention to exercise, nutrition, and recovery.
Who Should Be Doing a Body Recomposition Workout Plan?
Body recomposition is not just for advanced athletes or bodybuilders. It’s a versatile approach that can be beneficial for many people, depending on your starting point and fitness goals.
Beginners: If you’re new to strength training or have a higher body fat percentage, body recomposition is a great starting point. Your body is more likely to respond to training by building muscle and burning fat simultaneously during the early stages of exercise.
Intermediate Lifters: For those who have been working out for a while but struggle with either losing fat or gaining muscle, body recomposition can help you break through plateaus. It’s about fine-tuning your diet and workouts to maximize muscle growth while shedding fat.
People Returning from a Break: If you've had a hiatus from working out, body recomposition is an ideal approach. Your body can regain muscle and shed fat more effectively during the period of reconditioning.
Those with a Higher Body Fat Percentage: If you have a higher body fat percentage, it’s more likely that you can lose fat and build muscle at the same time. This is because your body has more energy reserves (fat) to use while it builds new muscle tissue.
Anyone Looking for Sustainable Results: Unlike quick-fix methods, body recomposition offers sustainable and long-term results. It focuses on gradual progress rather than drastic changes, making it a healthier and more realistic approach for most people.
Why Focus on Losing Fat and Gaining Muscle Simultaneously?
The benefits of body recomposition go beyond just aesthetics. Here’s why you should focus on losing fat and gaining muscle at the same time:
Improved Metabolism: The more muscle you have, the more calories you burn at rest. Muscle tissue is metabolically active, meaning it uses more energy than fat tissue. By gaining muscle while losing fat, you increase your resting metabolic rate, which can help you maintain a leaner physique in the long term.
Better Health: A body with a higher muscle mass and lower fat percentage is healthier. Muscle contributes to better posture, joint stability, and overall strength, reducing the risk of injury and improving your quality of life.
Enhanced Strength and Performance: As you build muscle and lose fat, you’ll also notice improvements in your strength and performance during workouts, making your training more effective and enjoyable.
Sustainable Results: Instead of focusing on one goal at a time (either fat loss or muscle gain), body recomposition offers a sustainable way to improve both at once, leading to long-term results.
How Fat Loss and Muscle Gain Work Together
Fat loss and muscle gain, although seemingly opposing processes, can actually complement each other. Here’s how they work together:
Fat Loss: When you’re in a calorie deficit (consuming fewer calories than you burn), your body starts to use stored fat for energy. This leads to a reduction in body fat.
Muscle Gain: On the other hand, muscle gain requires an adequate amount of protein and a slight calorie surplus (or at least a maintenance level) to promote muscle growth. When you train with resistance exercises, the muscle fibers are broken down and rebuilt stronger, leading to muscle growth.
For body recomposition to work, your body needs to be in a state where it can simultaneously burn fat for energy while building muscle through strength training. This is where the balance of macronutrients (especially protein) and the right training plan come into play.
How Long Does Body Recomposition Take?
Body recomposition is not a quick process, and the timeline can vary depending on several factors, including your starting point, genetics, workout routine, and diet. For beginners or those with a higher body fat percentage, you may start seeing noticeable changes within the first 3-6 months. However, it can take longer for more advanced individuals to see significant results.
It’s important to set realistic expectations. While dramatic transformations are possible, they take time and consistency. Typically, if you’re following the right plan, you can expect to see incremental progress month by month. Remember, the process is about gradual improvements in muscle mass and fat reduction, so patience is key.
Understanding Your Body Type and Starting Point
Before diving into a body recomposition plan, it's crucial to understand your body type and starting point. Everyone’s body responds differently to exercise and nutrition, and knowing your type can help you tailor your approach. There are three main body types:
Ectomorphs: Typically lean and have a fast metabolism. Ectomorphs often struggle to gain weight, including muscle. For them, a body recomposition plan should focus on a slight calorie surplus with a higher protein intake to stimulate muscle growth.
Mesomorphs: Naturally muscular with an easier time gaining muscle and losing fat. Mesomorphs tend to respond well to both fat loss and muscle-building strategies. A balanced calorie intake and a combination of strength training and cardio will yield great results.
Endomorphs: Characterized by a higher body fat percentage and slower metabolism. Endomorphs may need to focus more on fat loss initially while preserving muscle. A slight calorie deficit with a high protein diet and strength training should be the main focus for body recomposition.
Knowing where you stand will help you make adjustments to your plan. For example, ectomorphs may need to focus more on building muscle first, while endomorphs may prioritize fat loss.
Key Components of Body Recomposition Workout Plan
A successful body recomposition workout plan incorporates several key components to maximize fat loss while promoting muscle gain. Here’s a breakdown:
Strength Training: This is the cornerstone of building muscle. Strength training exercises like weightlifting, resistance bands, or bodyweight exercises will stimulate muscle growth and increase metabolic rate. Focus on compound movements (such as squats, deadlifts, and bench presses) that work multiple muscle groups at once.
Cardiovascular Exercise: While strength training builds muscle, cardiovascular exercise (like running, cycling, or HIIT) helps burn fat. Aim for 2-3 days of moderate-intensity cardio per week to complement your strength training.
Progressive Overload: To continue building muscle, you need to progressively challenge your muscles by increasing the intensity or volume of your workouts over time. This could be through adding weight, increasing reps, or reducing rest time.
Rest and Recovery: Recovery is just as important as the workout itself. Muscles grow during rest, not during the actual workout. Ensure you're getting enough sleep, and take rest days to allow muscles to repair and grow.
Flexibility and Mobility: Incorporating stretching, yoga, or foam rolling into your routine can help with flexibility, injury prevention, and muscle recovery. This will keep your body functioning optimally while you focus on building strength.
How to Do a Body Recomposition Workout
An effective body recomposition workout plan should strike the perfect balance between strength training and cardio, focusing on both fat loss and muscle gain. The goal is to challenge your muscles while also ensuring you're burning enough calories to reduce body fat. To make this happen, the structure of your workout plan matters as much as the exercises themselves.
Here’s how to design an effective body recomposition workout plan:
1. Frequency
The key to body recomposition is consistency. Aim for 4 to 6 workout sessions per week depending on your fitness level. This frequency ensures you have enough muscle-building stimulation while also including sufficient calorie-burning activities to promote fat loss.
Beginners: If you're just starting out, aim for 3-4 days of strength training and 2-3 days of cardio. A mix of both allows for adaptation without overwhelming your body.
Intermediate/Advanced: If you're more experienced, you can increase your frequency to 5-6 days, with 3-4 strength training sessions and 2-3 cardio sessions. You can also incorporate more targeted exercises to focus on weak points or muscle groups that need extra attention.
2. Sets and Reps
When it comes to muscle growth (hypertrophy) and fat loss, moderate rep ranges are ideal. A common recommendation is to aim for 3-5 sets of each exercise, with 8-12 reps per set. This rep range strikes a balance between building strength and increasing muscle size, while also challenging your muscles enough to promote fat-burning.
Strength Focus: If your primary goal is building muscle, you can sometimes drop to 5-6 reps with heavier weights for certain compound movements (e.g., squats, deadlifts).
Endurance Focus: For fat loss, including exercises that are higher in reps (15+ reps per set) can help with calorie burning, especially when done with lighter weights and higher intensity.
3. Compound vs. Isolation Exercises
Prioritize compound exercises that work multiple muscle groups at once, such as squats, deadlifts, lunges, bench presses, and rows. These exercises are not only great for building muscle, but they also require more energy, helping you burn more calories during the workout.
Compound exercises: Squats, deadlifts, bench press, pull-ups, lunges, overhead press
Isolation exercises: Bicep curls, tricep extensions, leg curls, calf raises
You should aim to include at least 2-3 compound exercises per workout, with isolation exercises added for smaller muscle groups or for finishing touches at the end of your session.
4. The Proper Mix of Cardio
Cardio is essential for burning fat, but the type and amount of cardio you do should complement your strength training rather than interfere with it. Aim for 3-4 cardio sessions per week, with a mix of HIIT (High-Intensity Interval Training) and steady-state cardio.
HIIT: Short, intense bursts of activity followed by rest or low-intensity intervals. HIIT helps burn fat while preserving muscle mass.
Steady-State Cardio: Activities like jogging, cycling, or swimming at a moderate pace for longer durations. This is great for fat burning and improving cardiovascular health.
In general, HIIT is more effective for fat loss when you're focused on body recomposition because it keeps your heart rate elevated and burns more calories in a shorter amount of time. If you're new to cardio, start with 20-minute HIIT sessions 2-3 times a week, and incorporate longer, steady-state sessions on alternate days.
5. Rest and Recovery
Recovery is just as important as your workout itself. Aim for 1-2 rest days per week where you give your muscles time to repair and grow. Active recovery activities, such as stretching, yoga, or walking, can keep your body moving without overtaxing it.
Sleep is also crucial for recovery and muscle growth. Aim for 7-9 hours of quality sleep per night to support your body's natural healing process.
Related: Create Your Own Workout Plan Template - Complete Guide
8-Week Sample Body Recomposition Workout Plan
To help you get started, here’s an 8-week sample workout plan. It includes a mix of strength training, cardio, and recovery, structured in a way that helps build muscle while shedding fat. This plan assumes you have an intermediate fitness level, but beginners can adjust the intensity or reps as needed.
Weeks 1-4: Building a Foundation
Day 1: Lower Body (Strength Focus)
Warm-Up: 5-10 minutes of light cardio (rowing or cycling)
Barbell Back Squat: 4 sets of 8-10 reps
Romanian Deadlift: 4 sets of 8-10 reps
Walking Lunges: 3 sets of 12 reps per leg
Leg Press: 3 sets of 10 reps
Calf Raises: 3 sets of 15 reps
Cool Down: 5 minutes stretching
Day 2: Upper Body (Push Focus)
Warm-Up: 5-10 minutes of light cardio (rowing or cycling)
Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 10 reps
Overhead Press: 4 sets of 8-10 reps
Dumbbell Lateral Raises: 3 sets of 12 reps
Tricep Dips: 3 sets of 12 reps
Cool Down: 5 minutes stretching
Day 3: Cardio and Core
HIIT Workout: 20 minutes (30 seconds sprints, 1-minute rest)
Planks: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 20 reps
Bicycle Crunches: 3 sets of 20 reps
Day 4: Lower Body (Hypertrophy Focus)
Warm-Up: 5-10 minutes light cardio
Front Squat: 4 sets of 10 reps
Leg Curls: 4 sets of 12 reps
Step-Ups: 3 sets of 12 reps per leg
Bulgarian Split Squats: 3 sets of 10 reps per leg
Cool Down: 5 minutes stretching
Day 5: Upper Body (Pull Focus)
Warm-Up: 5-10 minutes light cardio
Pull-Ups: 4 sets of as many reps as possible (use assistance if needed)
Bent-Over Barbell Rows: 4 sets of 8-10 reps
Lat Pulldown: 3 sets of 12 reps
Dumbbell Bicep Curls: 3 sets of 12 reps
Face Pulls: 3 sets of 15 reps
Cool Down: 5 minutes stretching
Day 6: Cardio and Core
Steady-State Cardio: 30-40 minutes (moderate pace)
Leg Raises: 3 sets of 15 reps
Plank with Shoulder Taps: 3 sets of 20 reps
Mountain Climbers: 3 sets of 20 reps
Day 7: Rest and Active Recovery
Stretching or Yoga: 20-30 minutes
Light Walk: 20-30 minutes
Body Recomposition Diet and Nutrition
One of the key components of body recomposition is getting your nutrition right. While strength training and cardio play important roles, your diet is the foundation of achieving your desired body composition—losing fat while building lean muscle.
Understanding Your Macros
Your body needs a balanced intake of macronutrients to function properly and support your fitness goals. The three main macronutrients—protein, carbohydrates, and fats—each serve a distinct role in your body recomposition journey.
Protein: Protein is the most important macronutrient for muscle gain. It helps in repairing muscle fibers after strength training, ensuring they grow back stronger. To optimize body recomposition, aim for 1.2-2.2 grams of protein per kilogram of body weight. Protein also plays a key role in fat loss because it increases satiety, preventing overeating.
Carbohydrates: Carbs are your body’s primary source of energy. During body recomposition, moderate carb intake can fuel workouts and promote muscle recovery. Depending on your activity levels, 45-55% of your total calories should come from carbs. Focus on complex carbs like brown rice, quinoa, oats, and sweet potatoes for sustained energy.
Fats: Healthy fats are essential for hormone production and overall well-being. Fat intake should comprise about 20-35% of your total calories. Sources like avocados, olive oil, nuts, and fatty fish will provide beneficial omega-3 and omega-6 fatty acids.
Related: 7-Day Meal Plan for Muscle Gain: A Comprehensive Guide
Calorie Calculation
To build muscle and burn fat simultaneously, you’ll need to consume just enough calories to create a slight calorie deficit for fat loss while still supporting muscle growth. This requires finding your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn in a day.
Here’s how to calculate it:
Calculate your Basal Metabolic Rate (BMR): This is the amount of energy your body uses at rest. You can use the Mifflin-St Jeor equation to estimate your BMR:
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
Factor in your activity level: Multiply your BMR by an activity factor to estimate your TDEE:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Super active (very hard exercise/physical job): BMR × 1.9
Create a slight calorie deficit: To lose fat, subtract 10-20% from your TDEE to create a mild calorie deficit. However, do not go too low with your calories, as this can hinder muscle growth. If you're focused on gaining muscle, you can create a slight surplus (about 10%) instead.
Example Calculation
Let’s say you’re a woman who is 30 years old, 160 cm tall, and weighs 65 kg, with a moderately active lifestyle.
Calculate BMR:
BMR = 10 × 65 + 6.25 × 160 - 5 × 30 - 161 = 1,372 kcal/day
Calculate TDEE:
TDEE = 1,372 × 1.55 = 2,128 kcal/day
Create a calorie deficit:
2,128 - 15% = 1,808 kcal/day for fat loss
Common Mistakes to Avoid in Body Recomposition
Starting a body recomposition journey can be a bit overwhelming, especially if you’re new to the process. While you may have good intentions, some common mistakes can slow your progress. Here’s what to watch out for:
Overtraining: Too much exercise, especially without proper rest, can lead to muscle fatigue and hinder recovery. Focus on adequate rest days and active recovery.
Not Eating Enough Protein: Protein is essential for muscle building. If your diet lacks sufficient protein, your body will struggle to build lean muscle mass, even if you're lifting weights.
Undervaluing Cardio: While strength training is crucial for muscle gain, cardio helps burn fat and improve cardiovascular health. Neglecting it will hinder fat loss, slowing down the recomposition process.
Inconsistent Tracking: Tracking your calories, macros, and workouts helps ensure you’re on track. Consistency is key to seeing progress over time.
Focusing on the Scale: The number on the scale doesn’t always reflect body recomposition. Instead, focus on body fat percentage, how your clothes fit, and muscle definition.
Not Getting Enough Sleep: Sleep is critical for muscle recovery and fat loss. Aim for 7-9 hours of sleep each night to support recovery and hormonal balance.
Ignoring the Importance of Hydration: Staying hydrated is essential for muscle function and recovery. Drink plenty of water throughout the day to stay hydrated, especially after workouts.
Tracking Progress Using Your Body Fat Percentage and Other Indicators
When working on body recomposition, it’s crucial to track progress using the right metrics. Here are a few reliable methods to measure how well you're doing:
1. Body Fat Percentage
The best way to gauge fat loss without obsessing over the scale is to track your body fat percentage. A decrease in body fat percentage indicates that you are losing fat while preserving or even gaining muscle. Body fat percentage can be measured with:
Skinfold calipers: Pinch your skin at different areas of the body (like your triceps or abdomen) to estimate body fat.
Bioelectrical impedance scales: These scales estimate body fat by sending a small current through your body.
DEXA scan: The most accurate method, though it can be costly.
2. Progress Photos
Take progress photos from the front, side, and back every 2-4 weeks. Over time, you should notice changes in muscle definition and fat loss, even if the scale doesn’t show much movement.
3. Measurements
Use a tape measure to track measurements of key areas like your waist, hips, chest, arms, and thighs. This can give you a more tangible sense of your body’s changes, even if your weight stays the same.
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Conclusion
Body recomposition is a journey that requires patience, consistency, and a well-rounded approach. By focusing on both strength training and cardio, eating the right macronutrient ratios, and tracking your progress through meaningful metrics like body fat percentage, you can effectively transform your physique. Don’t expect overnight results—successful body recomposition is about gradual and sustainable changes that lead to lasting progress.
Want a smarter, AI-powered body recomposition workout plan tailored to your specific goals, experience, and progress? Try Fit Senpai—an app that customizes your workouts and even provides weekly meal plans with grocery lists to match your fitness journey.
Conclusion
Body recomposition is a journey that requires patience, consistency, and a well-rounded approach. By focusing on both strength training and cardio, eating the right macronutrient ratios, and tracking your progress through meaningful metrics like body fat percentage, you can effectively transform your physique. Don’t expect overnight results—successful body recomposition is about gradual and sustainable changes that lead to lasting progress.
Want a smarter, AI-powered body recomposition workout plan tailored to your specific goals, experience, and progress? Try Fit Senpai—an app that customizes your workouts and even provides weekly meal plans with grocery lists to match your fitness journey.
Conclusion
Body recomposition is a journey that requires patience, consistency, and a well-rounded approach. By focusing on both strength training and cardio, eating the right macronutrient ratios, and tracking your progress through meaningful metrics like body fat percentage, you can effectively transform your physique. Don’t expect overnight results—successful body recomposition is about gradual and sustainable changes that lead to lasting progress.
Want a smarter, AI-powered body recomposition workout plan tailored to your specific goals, experience, and progress? Try Fit Senpai—an app that customizes your workouts and even provides weekly meal plans with grocery lists to match your fitness journey.
FAQs
How quickly can I see results with body recomposition?
Results will vary, but with consistent training, proper nutrition, and rest, many people start to see noticeable changes in 6-12 weeks. This process takes time, but patience and consistency are key.Can I do body recomposition if I'm a beginner?
Yes! In fact, beginners can experience faster initial results due to the "newbie gains" effect, where the body responds rapidly to new stimuli. Just make sure to start slow and gradually increase the intensity.Is cardio important in body recomposition?
Yes. Cardio helps burn fat and improve heart health. However, it should complement your strength training rather than replace it. Balance your workouts to support both fat loss and muscle growth.How often should I change my workout routine for body recomposition?
Every 6-8 weeks, it's a good idea to switch things up to prevent plateaus. This can include altering your rep ranges, adding new exercises, or modifying your cardio routine.Should I focus more on strength training or cardio for body recomposition?
Strength training should be your primary focus in a body recomposition plan. Lifting weights or resistance exercises stimulate muscle growth, which helps with fat burning. Cardio can complement your strength training but should not dominate your routine, as excessive cardio may hinder muscle gains.Can I do body recomposition without supplements?
Absolutely! Supplements like protein powders or fat burners can be helpful but are not essential for body recomposition. You can achieve your goals through proper nutrition, progressive strength training, and recovery.
FAQs
How quickly can I see results with body recomposition?
Results will vary, but with consistent training, proper nutrition, and rest, many people start to see noticeable changes in 6-12 weeks. This process takes time, but patience and consistency are key.Can I do body recomposition if I'm a beginner?
Yes! In fact, beginners can experience faster initial results due to the "newbie gains" effect, where the body responds rapidly to new stimuli. Just make sure to start slow and gradually increase the intensity.Is cardio important in body recomposition?
Yes. Cardio helps burn fat and improve heart health. However, it should complement your strength training rather than replace it. Balance your workouts to support both fat loss and muscle growth.How often should I change my workout routine for body recomposition?
Every 6-8 weeks, it's a good idea to switch things up to prevent plateaus. This can include altering your rep ranges, adding new exercises, or modifying your cardio routine.Should I focus more on strength training or cardio for body recomposition?
Strength training should be your primary focus in a body recomposition plan. Lifting weights or resistance exercises stimulate muscle growth, which helps with fat burning. Cardio can complement your strength training but should not dominate your routine, as excessive cardio may hinder muscle gains.Can I do body recomposition without supplements?
Absolutely! Supplements like protein powders or fat burners can be helpful but are not essential for body recomposition. You can achieve your goals through proper nutrition, progressive strength training, and recovery.
FAQs
How quickly can I see results with body recomposition?
Results will vary, but with consistent training, proper nutrition, and rest, many people start to see noticeable changes in 6-12 weeks. This process takes time, but patience and consistency are key.Can I do body recomposition if I'm a beginner?
Yes! In fact, beginners can experience faster initial results due to the "newbie gains" effect, where the body responds rapidly to new stimuli. Just make sure to start slow and gradually increase the intensity.Is cardio important in body recomposition?
Yes. Cardio helps burn fat and improve heart health. However, it should complement your strength training rather than replace it. Balance your workouts to support both fat loss and muscle growth.How often should I change my workout routine for body recomposition?
Every 6-8 weeks, it's a good idea to switch things up to prevent plateaus. This can include altering your rep ranges, adding new exercises, or modifying your cardio routine.Should I focus more on strength training or cardio for body recomposition?
Strength training should be your primary focus in a body recomposition plan. Lifting weights or resistance exercises stimulate muscle growth, which helps with fat burning. Cardio can complement your strength training but should not dominate your routine, as excessive cardio may hinder muscle gains.Can I do body recomposition without supplements?
Absolutely! Supplements like protein powders or fat burners can be helpful but are not essential for body recomposition. You can achieve your goals through proper nutrition, progressive strength training, and recovery.
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