The 12-Week Body Recomposition Programme: Lose Fat, Build Muscle

Who Body Recomposition Actually Works For Body recomposition — losing fat and building muscle simultaneously — is real but conditional. It works best for: people new to resistance training (the "newbie gains" window), people returning after a break, people with a meaningful amount of body fat to lose (above 20% for men, 28% for women), and people who are consistent with high protein intake. The science is clear: untrained individuals can experience rapid muscle protein synthesis rates up to 120% higher than trained individuals. This metabolic advantage creates the perfect storm for simulta…