7 Reasons You Are Experiencing Body Recomp (And How To Fix Each One)

7 Reasons You Are Experiencing Body Recomp (And How To Fix Each One)

You're doing all the right things - eating well, working out consistently, and yet your body just isn't changing the way you'd expect. Welcome to the frustrating world of body recomposition. The good news is, there are usually specific reasons this happens, and fixes for each one.

Your Calorie Intake Is Too High

If you're not in a slight calorie deficit, your body won't be able to burn fat effectively, even with all the strength training you're doing. The fix is to track your calories religiously and adjust your intake down by 300-500 calories per day.

Your Protein Intake Is Too Low

Muscle growth is the key to recomposition, and that requires plenty of high-quality protein. Make sure you're getting at least 0.8-1 gram of protein per pound of body weight every single day.

Your Workouts Aren't Intense Enough

Body recomp demands high-intensity training that really pushes your muscles to the limit. If your workouts feel too easy, it's time to increase the weight, reps, or both.

You're Not Sleeping Enough

Lack of sleep hampers muscle recovery and growth, and can even cause your body to hold onto fat. Aim for 7-9 hours per night, and create a relaxing pre-bed routine.

Your Stress Levels Are Too High

Chronic stress raises cortisol, which can sabotage your recomp efforts. Practice daily stress management techniques like meditation, deep breathing, or gentle yoga.

You Have Hormonal Imbalances

Suboptimal levels of hormones like testosterone, estrogen, and thyroid can make recomp nearly impossible. Consider getting blood work done to identify any imbalances.

Your Consistency Is Lacking

Body recomp takes months of diligent, unwavering effort. If you're constantly switching up your diet and workout plan, you'll never see the results you want. Pick a program and stick to it.