The good news is that body recomposition benefits everyone regardless of the amount of fat you want to drop or muscle you want to gain. The key to effective body recompositioning is finding the right balance between diet and exercise.

How long should you do body recomposition?

Ideally, body recomposition should take anywhere between 8-12 weeks (2). After this period, you will start to exhibit visible changes in your physique. Changes that even your friends and family will be able to point out. However, it is crucial to understand how fast you show noticeable changes in every individual.

Is body recomposition really possible?

In fact, it's entirely possible to keep recompositioning—building muscle and losing fat at the same time—for quite some time, at least until you're far leaner and more muscular than the average person. Not only has this been borne out by research, but I've seen it in my own career as a trainer.