Your Body Recomposition Guide

THE BODY RECOMPOSITION STARTER GUIDE

Smaller isn't shape. Shape comes from muscle.

Most people start by eating less and doing more cardio. That makes you smaller, but it doesn't give you shape. Body recomposition means losing fat and building muscle at the same time. These are the four things that actually matter.

1. Don't cut your calories too low

Eating very little feels like the fastest way, but you lose muscle along with fat, and you won't have the energy to train. Eat real meals, three or four a day, and aim for a small change, not a crash diet. If you're always tired, hungry and weak in the gym, you're eating too little.

2. Lift weights, even while losing fat

Three to four sessions a week is enough. A simple week:

• Day 1: Glutes and legs
• Day 2: Upper body
• Day 3: Lower body strength
• Day 4: Full body

Do 4 to 5 exercises per session, 3 to 4 sets of 8 to 12 reps. The last two reps of each set should feel hard. Every week, add a rep or a little weight. Getting stronger over time is what tells your body to build muscle.

3. Protein in every meal

Protein is the building material for your muscles. Start with a palm-sized portion at every meal: eggs, Greek yogurt, cottage cheese, chicken, fish, lean beef, tofu or lentils.

4. Be patient, and stop trusting only the scale

When you lose fat and build muscle at the same time, the number might barely move, but your body will. Track what really shows the change:

• Progress photos every 2 weeks, same light, same time of day
• Waist and hip measurements
• How your clothes fit
• The weights you lift

The basics that make it work

• Sleep 7+ hours. Muscle is built while you sleep.
• Walk every day.
• Drink water before coffee.

Your first week

• Take day-one photos and measurements
• Book 3 to 4 training days in your calendar
• Add protein to every meal
• Write down the weights you lift, so next week you can beat them

Build your shape, not just a smaller body.
Ais 🤍