If you’re ready for a clearer, more efficient approach to getting stronger, Build Muscle, Lose Fat: Body Recomp Guide Will tell you exactly what to do. It explains how to train, how to eat and how to recover in a way that’s realistic to follow – and easy to return to whenever you need a reset or reminder.
Simply tap the button below to download the PDF, and save it somewhere that’s easy to access (like on your smartphone). You’ll want to come back to it again and again as you set your goals, follow your workouts, and track your progress.
Click to download The Body Recomp Guide
how to use The Body Recomp Guide
This playbook is not meant to be read once and forgotten; You can return to different sections at different times depending on where you are in your journey. Here’s how to make the most of it:
1. Lay your foundation.
Start by reading Understanding Body Remodeling Study the section straight away to give yourself a basic understanding of the concept of body recomposition and the most important factors. Once you have a firm grasp on that introductory section, read the rest of the guide. when you understand Why If you’re eating and training a certain way, it’s much easier to remain consistent when motivation is low.
2. Set your personal goals.
Before you start a workout, calculate your calorie needs, set your daily protein goal and write those numbers down in the checklist section. Having your goals clearly defined transforms this from general advice to a personalized plan.
3. Choose your training plan.
Go to the training section and decide what equipment you’ll use (dumbbells, kettlebells, or barbells), and how many days per week you can realistically commit. Then, stick to your chosen program for at least four weeks before making adjustments.
4. Use the troubleshooting section actively.
If you notice increased appetite, lingering pain, or interruptions in your progress, visit the Setbacks section, designed to help you overcome common setbacks quickly and safely.
5. Use the checklist as a weekly audit.
At the end of each week, consider these questions to yourself: Did you meet your protein goal most days? Have you finished your strength session? Did you prioritize sleep and recovery? This will help you stay focused and committed to your four-week progress goals.
Remember: Changing your health and fitness habits and your body takes time. When progress seems slow, it’s tempting to move on to a new plan – but you usually don’t need to start over. Often, sticking to the basics and making a few small changes really gets results.
So, save this PDF and come back to it as you go. Use it to check in on your nutrition, training and recovery whenever things feel off. The more you treat it like a guide you can fall back on (as opposed to a read-and-forget-resource!), the more useful it will be as you grow stronger and see changes over time.
Jacqueline Andreakos, CPT, is the executive health and fitness director at WomensHealthMag, where she oversees all health and fitness content at WomensHealthMag.com and the print magazine. She has over a decade of experience covering the wellness sector and has edited ASME-nominated wellness features, led brand packages like the Fitness Awards, and represented brands on the Today show, podcasts, and more. Before Women’s Health, Jacqueline was deputy health features editor at Self.com, and previously served as senior editor at Health magazine. As a writer-reporter, she has contributed to Time, Real Simple, and People, among other print and online publications. A dancer during her youth, Jacqueline studied journalism at Northwestern University’s Medill School of Journalism and deepened her passion for health and fitness during her college years, ultimately leading her to make women’s health content the focus of her media career. She’s constantly researching the latest health and wellness trends, trying a crazy new workout class, going hiking and snowboarding, or browsing athleisure. Her friends described her as their go-to confidant for fitness and wellness advice, not to mention answers to any awkward body questions. Jacqueline is also a former group exercise instructor and certified personal trainer through the National Academy of Sports Medicine (NASM).
