Sep 9, 2026 · 41 min · 13 segments
Andrea breaks down the truth about body recomposition and what it really takes to lose fat and build muscle at the same time. She explains why the scale doesn’t tell the whole story, the key roles…
So as I said, a body recomposition is your ability to lose fat and gain muscle at the same time.
Your body composition, which I'm sure you've heard, is the amount of fat you have on your body versus muscle.
Now, if you're trying to do one at a time, you're just changing your body composition.
Like, if you're trying to increase your muscle above the amount you have fat, that's just body composition changes.
If you're trying to decrease your fat and your muscle's staying the same, that's body composition.
But if you're trying to recomp, you're doing both at the same time, losing fat and gaining muscle.
The goal for you is probably to get off your scale because if you are in a body recomp, it is not gonna be your friend.
We often have clients where by the end of 12 weeks, 16 weeks, however long they work with me, they can lose 14, 15 inches, 20 inches, and they might only lose three pounds because they lost fat and they gained muscle at the same time.
So visually they will look different, and that's why progress photos are crucial.
If you are someone who is very attached to a scale, you will not enjoy body recomposition because the scale is not the storyteller.
The scale is actually going to ruin your ability to body recomp because you're gonna think things aren't going well simply because it's not moving.
If we're gonna have a conversation about body composition, I guess I should say about body recomposition, I need you to ditch your scale because it is gonna be your worst enemy.
Now, a lot of people do feel like body recomp is impossible because traditionally building muscle meant that you needed a calorie surplus.
So as I said, a body recomposition is your ability to lose fat and gain muscle at the same time.
Your body composition, which I'm sure you've heard, is the amount of fat you have on your body versus muscle.
Now, if you're trying to do one at a time, you're just changing your body composition.
Like, if you're trying to increase your muscle above the amount you have fat, that's just body composition changes.
If you're trying to decrease your fat and your muscle's staying the same, that's body composition.
But if you're trying to recomp, you're doing both at the same time, losing fat and gaining muscle.
The goal for you is probably to get off your scale because if you are in a body recomp, it is not gonna be your friend.
We often have clients where by the end of 12 weeks, 16 weeks, however long they work with me, they can lose 14, 15 inches, 20 inches, and they might only lose three pounds because they lost fat and they gained muscle at the same time.
So visually they will look different, and that's why progress photos are crucial.
If you are someone who is very attached to a scale, you will not enjoy body recomposition because the scale is not the storyteller.
The scale is actually going to ruin your ability to body recomp because you're gonna think things aren't going well simply because it's not moving.
If we're gonna have a conversation about body composition, I guess I should say about body recomposition, I need you to ditch your scale because it is gonna be your worst enemy.
Now, a lot of people do feel like body recomp is impossible because traditionally building muscle meant that you needed a calorie surplus.
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