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In this video I will explain all about body composition results and timelines when you are looking to lose fat and build muscle. If you are attempting a body recomposition transformation and you are not sure if it’s working because of a lack of weight loss results, I will give you 3 other ways to track your body recomp progress to know if you are losing fat and building muscle.
#bodyrecomposition #bodyrecomp #losefatgainmuscle
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HEALTHY FOOD SWAPS TO HELP LOSE WEIGHT
BEST LOW CALORIE HIGH PROTEIN SNACKS FOR WEIGHT LOSS
BODY RECOMPOSITION FOR BEGINNERS – HOW TO LOSE FAT & GAIN MUSCLE
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HOW TO LOSE FAT AND GAIN MUSCLE TO LOOK LEAN
WEIGHT LOSS CALORIE CALCULATOR – CALORIE DEFICIT FOR BEGINNERS
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HOW TO KNOW IF YOU ARE IN A CALORIE DEFICIT FOR WEIGHT LOSS
WHAT IS A CALORIE DEFICIT DIET – EXPLAINED
WHAT IS CARB CYCLING FOR FAT LOSS
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Michelle
Hey Everyone I understand I made a mistake explaining in this video (clearly I was tired lol) Yes 1lbs of fat = 1lbs of muscle – but muscle takes up less space in the body than fat, my apologies for the slip up :)! Want support beyond YouTube? Founding members are now open for LIFT You, my coaching community for sustainable results https://www.skool.com/liftyou.
Yep this all makes sense. My scale and measuring tape have not gone down in 5 months yet I've gone from an XL to a medium top. I've gone down a size in my pants that are still baggy. And my body fat percentage has gone down 2%. But us women were just trained to get on that scale!
Im a male 61 work put mon ,thur,,,fast no surger,,fruit for sweet. 10 months in no injuries. Not burned out..she is right….take your time it works..259 to 225. U have more fat than u think…I feel like I'm 40
Years
My experience
I'm 16 weeks in
1st month I STARTED to FEEL results. Started… im still experiencing changes in feeling to this very day
I can't really SEE… IT YET
Family members say they see changes…. its hard to believe
When I flex I feel more mass… firm mass.
Certain things feel easier than before. The other day I picked up the large container of kitty litter and moved it across the house easier than I ever could have before
I'm exhausted all the time but my sleep suffers…
I think if I slept more maybe I'd see more gains.
❤❤❤❤
Dude I’ve been body recouping since like 2021… I started at 260lbs and I had not muscle, last summer I got down to 195lbs but I took a break from weightlifting, so this summer I got back to it and I’m 2 months in, and I gained 10 lbs 🙃 I haven’t gained inches but I know I have to stay strong and like not listen to the scale cus I weighed myself after a intense workout… I’ve been obsessed with my food intact and working out so I’m frustrated I’m not seeing any progress, I feel stagnant
I would miss a week of workouts every month this past year. due to PMDD, I just dont wanna be bulky when I already have a medium-large frame thats all so I try my best not to go super heavy with legs because I already have bulky legs. I just want more waist definition and maybe build my back more and build chest so I’m strong in my chest and maintain my butt. I just wanna shred and not be so “big boned” looking
I have been walking a lot this summer. I also have gone to the gym 10 times. That isn’t a lot but tonight when I sat on the floor, I could feel the glut muscles. It sounds funny but I have a flat butt and I didn’t think I had muscle in my butt. 😂I do. I don’t care that I have a flat butt right now. I just know I have butt muscle and I’m over here thinking that is a win 😂
Your kiddos are adorable–and this video was SO reassuring. I’ve been in this mode since January and feel so much better. But it takes time, I know.
I feel like I look the same. I have been training hard for an upcoming photo shoot. I would say overall my diet is pretty good. Yesterday, I wore shorts for my workout. I typically wear workout pants. When I went in the gym and saw my legs in the mirror, they looked muscular! I hadn’t even noticed, because they still have some fat on them. But, I can tell all of the incline walking is making a difference.
Thanks for all your fantastic advice, its definitely helped and im now following you 😊
It’s 2026 and tgis video blessed me REAL GOOD
you look lovely
Progress pics helped so much! I can seee the changes after 1 month. The weight stays the same. I am on a body recomp journey as well. My belly shrinks too
Thanks ❤ I think my issue is I give up too early and that scale is my worst enemy 🤦🏾♀️ I know weight fluctuates daily but it still messes with my brain so, I just stopped using it. I’ve been working on increasing my protein and using my resistance bands. Staying consistent and trusting the process.
I so needed to hear this video! 5 weeks following macros, no sugar or alcohol. 22% body fat, 124 lbs 5'3". I'll keep my head down and stay consistent and patient. Thank you! Paula
Ever since I've been walking last week, it only took 4 days for me-3 mph on the treadmill, 900 steps a day-to see my body fat drop. That's all I added to my workout routine . I'm the same weight, 155, but I'm more lean.
I’m on week 3 of my body recomp and lost 2% body fat and added 1% muscle. Slow and steady.
2 years postpartum. On week 2 of body recomp, gained 3 lbs on the scale but could deadlift 30 +lbs more than last week. 🎉💪🥰
It’s been 10 months for me. I am so much stronger, up to lifting 20-25lbs from 10s. I even feel more stable, but I do think my muscles are making some of my clothes a little tight (but they still fit at least) Does that happen to others?
This is just what I needed to hear!! Have been doing all the things you talked about but zero progress on the scale. I do feel like I’m getting stronger and have more endurance. Really helpful to hear for motivation❤! I think I will take pictures to help show progress to keep me going.
I'm doing it to get stronger rather than for aesthetics, so I can tell by progressive overload I'm succeeding😊
Yeah rest day today from weights 4 x à week, so treadmill and some functional strength training including Farmers walk.
I've been working out since late October 2025. I feel stronger BUT bloated. My waist feels like expanding. I'm taking protein, Creatine and lifting weights.
What if I'm consistently doing it wrong though 🙁 with improper form or not hitting the exact amount of protein everyday I need to or on week do 2 workouts the next do 4? will I still see results if one week it's my birthday and I have cake and a few drinks and overdo it calorie wise? A lot of my anxiety that's made me quit so many times is that if I do put in the work it's not going to be worth it because it's not going to work and I'm going to feel like a massive failure.
You're in VAN! Hey neighbor, I live in Bellingham. I just found your channel and I love your content. Thank you!
The scale is going up and my waist is getting bigger…..so…not happy with that.
How important is sleep? I’ve been working out for 3 months and I’m not seeing results because I have bad squats form and have a pelvic tilt and I get 5hrs of sleep average as a toddler mom of two.
Recomped my body in my 40s and lost 110 lbs and got to my goal weight and down to 15% body fat. Took 5 years but I wanted to go slow to relearn better habits and at my age it took a while but I got very athletic and strong. Still going to build a little more muscle. Feels great to increase the weights in my calisthenics. Fixed my high blood pressure too. You can do it!!! 💪🏼
Thank you
I lost 15 kgs on the scale and gained 5 kgs of lean mass in 15 months according to my dexa scan; it takes time, plateaus are normal and gentle consistency for the win!
🌟🌟🌟🌟🌟🌟
Question, if I’m a 5’9”63 yo male who weighs 175 and the scale says I’m 50% fat what do you think my calorie intake should be? I just started about 7 weeks ago to body comp and I can see some changes in my body. I’ve been taking in 1500 calories with good nutrition, but I don’t know if that is too high or low. Would appreciate your thoughts. Thanks!
I'm loving getting off the long-term calorie-deficit road to muscle loss and inevitable boomerang weight gain. I don't know how I got so wrangled into that for so many decades.
In the beginning, there can be neural adaptations that allow for more strength, ability, endurance, etc. that do not necessarily equate to muscle growth. That's a very needed step in the journey and must happen. Eventually, if we keep it all dialed in and do the work, the fat loss and muscle gain optimizes. The body doesn't like to feel threatened, but it does want to be optimized in a healthy way and so will work against our best intentions if we go to extremes. I was on so little calories and got to the place where there were no more cuts in intake to make, and then what? I got off that hamster wheel and significantly upped my calories and gained no weight at all, in fact I stopped a stall and lost weight!
So, I am so happy to be able to eat to fuel my hard work and feel so healthy and strong. Besides the subtle signs that I can see and my clothes fitting better, one way that I know that fat loss is occurring, is the usual way that I knew I was losing when on a severe calorie deficit, is that my breasts are getting smaller. Unfortunately, that's where my body likes to take the fat from me predominately in the beginning but at least I know that fat loss is happening. Other measurements tell the tale too, but that's an obvious one for me. Thanks for this encouragement!
The only way I can achieve body recomp is every few months BING E for a few WEEKS, then get back to it, otherwise I end up having to cut my calories below 1200 and I adapt to the workout
I started lifting weights for the first time back in August and what really helped is having an app that helps me track my strength gains because those change a LOT quicker than physique. I have noticed clothes that were tighter before fitting a little better now, but I still look relatively same. But my strength has changed drastically and I think seeing that is what is keeping me going. I know that it'll take time to see the physical changes but I can tell that things are changing underneath the surface.
Been at it for 9 months. I think there sometimes tends to be a rush to want to just lose weight and be skinny , don't fall for it , slow and steady wins the race. I'm getting stronger , the muscles are there I can actually feel them but I want it to get to a point where when the fat is gone all (mostly) you see is muscle not just he skinny
Great video!
Thank you for this video. I’m 67 and weigh 190 currently. I had a podiatrist screw up my foot 2013. After 3 more surgeries and 2.5 months PT I am good. I’ve consistently been working out with weights and walking 3.75 miles alternating days since July 16th. I keep pushing myself to increase my weights and distance. I don’t see a difference yet, but 8 weeks is something to look forward to. I don’t see a feel a big difference in my energy.
Fantastic info