As we enter the new year, most of us are making big fitness goals in terms of changing our bodies, which is either to lose weight or gain muscle. These two are often seen as conflicting goals, but there is a very effective strategy that allows you to achieve both at the same time: body recomposition. This process involves changing your body's fat-to-muscle ratio by losing fat and building lean muscle. Though it may seem complex, with the right approach, body recomposition can yield sustainable results and a transformative physique.

Body recomposition is not like traditional weight loss and muscle gain approaches. While typical weight loss plans focus solely on reducing body fat, and muscle-building programs push for a caloric surplus to gain muscle, body recomposition requires a more intricate balance. It's about reducing body fat while simultaneously building muscle. It's not about shedding weight rapidly or gaining significant muscle mass within a short period.

Rather, it's about slow, progressive changes to your body composition over time. It calls for careful planning and dedication along with the right balance of exercise and nutrition.

What is Body Recomposition?

Body recomposition is the adjustment process of shifting your body's composition by shedding body fat and building up muscle mass. This is different from the "bulking and cutting" methods that consist of extreme phases of calorie surplus in bulking and extreme calorie deficit in cutting. Body recomposition is not about losing weight but merely shifting the ratio between muscle and fat in the body.

One thing you need to get is that muscle is denser than fat. So, although you might gain weight while body recomposing, the transformation will be in terms of lean muscles rather than fats, and therefore, your body will become firmer and leaner. Eventually, you may feel that your body is more chiseled, clothes fit you differently, and you might even drop your body fat percentage even when your weight does not change.

The challenge of body recomposition is that it requires you to do two seemingly contradictory things at once: burn fat and build muscle. Fat loss requires a caloric deficit, meaning you must consume fewer calories than you burn. On the other hand, muscle growth requires a caloric surplus, where you consume more calories than you burn. Finding the right balance of these two things is critical for success, and it's not a quick fix—it's a long-term, sustainable process.

Key Components of Body Recomposition

Three critical elements are needed to achieve successful body recomposition: cardiovascular exercise, resistance training, and proper nutrition.

1. Cardiovascular Exercise for Fat Loss

To shed body fat, cardiovascular exercises like running, cycling, or swimming can help burn calories and improve heart health. Cardiovascular exercise increases your total calorie expenditure and is essential for creating the caloric deficit necessary for fat loss. However, relying solely on cardio isn’t enough; combining it with resistance training will accelerate fat loss and preserve muscle mass.

2. Strength Training to Build Muscle

The cornerstone of body recomposition is strength or resistance training. Weightlifting, bodyweight exercises, and resistance band work challenge your muscles and stimulate muscle growth. Strength training is essential because muscle mass increases your metabolism, leading to more calories burned even at rest. It also ensures that the weight you’re losing is fat, not muscle.

3. Finding the Right Caloric Balance

Body recomposition is highly dependent on diet. The goal is to maintain a calorie balance that allows for fat loss while providing enough nutrients to build muscle. This can be achieved through calorie cycling, where you adjust your calorie intake based on your workout schedule.

Also Read: Still Struggling To Lose Weight After Ditching Junk Food? 5 Reasons Why

The 3Cs of Body Composition

Caloric Deficit

In order to burn fats, you must have a lesser intake of calories compared to what your body consumes. But do it in a progressive manner with the consumption of healthy foodstuffs in order not to lose muscle. Eat lean proteins, healthy fats, and whole foods, as these contain nutrients with less calorie content. Cardio exercises are always complemented by a proper diet in the process of burning fats.

Caloric Surplus

To acquire muscle mass, you must consume more calories than you burn. However, this surplus should be minor because high calorie consumption leads to fat accumulation. Maintain your intake of protein, which is the major macronutrient responsible for muscle growth. Higher protein intake, especially together with resistance training, can help in avoiding lean body mass loss while aiding in their growth.

Calorie Cycling

Calorie cycling is an effective method for balancing fat loss and muscle gain. During your strength training days, consume a slight caloric surplus of 5% to 15% above your maintenance calories. This provides the energy required by your body to repair and grow muscles. On rest days or light workout days, you would consume fewer calories, approximately 5% to 10% below your maintenance level. This enables your body to focus on losing fats.

Protein works as a key to concurrently lose fat and gain muscle tissue. In a caloric deficit, sufficient protein intake helps in retaining the muscle mass and still losing fat. In the bulk phases, while you are building muscles, protein intake facilitates repair and enlargement of the muscles. Take 1.6 to 2.2 grams of protein per kilogram of body weight, depending on your fitness level and goals.

What is Consistency Important?

Body recomposition is a gradual process that requires consistency. Unlike fad diets or extreme workout plans, this approach involves making long-term, sustainable changes to your lifestyle. It’s important to stick to your strength training routines, maintain a balanced diet, and adjust your calorie intake to support your goals. Over time, this consistency will lead to significant changes in your body composition, even if the scale doesn’t move drastically.

Workout Routine for Body Recomposition You Can Follow

Day 1: Full Body Strength Training

• Squats: 3 sets of 8-10 reps
• Push-ups: 3 sets of 10-12 reps
• Deadlifts: 3 sets of 8 reps
• Dumbbell Rows: 3 sets of 10 reps
• Planks: 3 sets of 30 seconds

Day 2: Cardio & Active Recovery

• 30 minutes of moderate-intensity cycling or brisk walking
• Flexibility by stretching or yoga

Day 3: Upper Body Strength

• Bench Press: 4 sets of 6-8 reps
• Dumbbell Shoulder Press: 3 sets of 8-10 reps
• Pull-ups: 3 sets of 5-8 reps
• Tricep Dips: 3 sets of 10-12 reps

Day 4: Lower Body Strength

• Lunges: 3 sets of 10 reps per leg
• Leg Press: 4 sets of 8-10 reps
• Glute Bridges: 3 sets of 12 reps
• Calf Raises: 3 sets of 15 reps

Day 5: Cardio & Core

• 30 minutes of HIIT or running
• Russian Twists: 3 sets of 20 reps
• Bicycle Crunches: 3 sets of 20 reps

Regional, but not total, body composition changes in overweight and obese adults consuming a higher protein, energy-restricted diet are sex specific. Nutr Res. 2013

Our heart health is the core of our well-being, lack of exercise, proper food intake and other bad lifestyle habits often put a lot of strain on our hearts. While doctors do emphasize that exercising above all else, many people wonder which exercise is the best to improve their heart health.

To answer this, top US surgeon Dr. Jeremy London, a board-certified cardiovascular surgeon posted a video on Instagram, underlining what exercise he thinks will help our heart the best. He says that aerobic exercise is the best kind of workout for your heart. This type of exercise makes your heart and blood system work better, which helps prevent heart problems. We can measure how well your heart works using something called VO2 max.

What is Aerobic Exercise?

Aerobic exercise is any physical activity that gets your big muscles moving in a steady, repeated way. You can choose how hard your body works during these exercises. Doctors use these exercises to also measure how well you are doing with a VO2 max

The word "aerobic" means "with oxygen." When you do aerobic exercise, your breathing helps get oxygen to your muscles. This oxygen helps your body burn energy and keep moving. There are many different types of aerobic exercises. Some common ones include:

Walking or jogging

Walking is one of the easiest aerobic exercises to start with. You can walk at a pace that feels right for you. Jogging is faster than walking but slower than running. It puts more stress on your joints, so it's not a good idea if you have an injury. All you really need are good shoes. You can walk almost anywhere – outside, in a mall, or on a treadmill – which makes it easy to do all year round. Walking is a great way to begin an exercise routine.

Cycling

You can cycle on a stationary bike or a regular bicycle. You can make it harder by choosing a higher setting on a stationary bike or by riding on hills. Cycling is a good choice if you have joint problems like arthritis, because it's easy on your back, hips, knees, and ankles. If you cycle outdoors, though, bad weather might stop you.

Using cardio machines

Cardio equipment refers to machines that get your heart rate up with repeated movements. Some popular ones are rowing machines, stair climbers, ellipticals, and treadmills. You'll find these at gyms, or you can buy one for your home. Since there are many kinds, it's a good idea to try them out at a gym first. This way, you can see which machine you like best and which one feels good on your body if you have any old injuries or issues. Your doctor can also suggest the best cardio machine for you.

Swimming

Swimming is a gentle activity where you use your arms and legs to move through water. Swimming in open water (like a lake) is usually more intense than in a pool. If you have joint pain, water aerobics or water walking are good alternatives because the water helps support your body, taking stress off your joints. If you're swimming or doing water activities, always make sure there's a lifeguard nearby in case of an emergency.

What is VO2 Max?

Think of VO2 max as a score that tells you how fit you are. Harvard Health explains that a higher score means you're in better shape. It also means you're less likely to get heart disease and may live longer.

When you breathe, your lungs take in oxygen. Your blood then carries this oxygen to your muscles. Your muscles need oxygen to create energy for you to move. The more oxygen you can use, the more energy your muscles have, and the better your workouts will be.

Focus on Your Weakest Link

Dr. London believes that the most important change you can make for your health is to figure out what you're not good at and work on that. He shared that even though he tries hard with his diet and exercise, his biggest challenge is sleep. “We all can do better in various places, but where can I really make meaningful shifts? Well, it's where I'm the weakest, not where necessarily I'm the strongest. And that is where the opportunity exists.”

With longer days and sunnier skies, summer is the perfect time to take your workout outdoors. Activities like walking, running, hiking, and cycling not only boost physical fitness but also offer mental health benefits thanks to fresh air and natural surroundings. But as temperatures rise, so do the risks of injuries and heat-related issues. Whether you're just starting a routine or stepping up your fitness game, taking a few precautions can make your summer workouts safer and more effective.

Aim for Consistency Over Intensity

Health guidelines from the World Health Organization (WHO) and the Center for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, or 75 minutes of vigorous activity like running. Breaking this into manageable sessions — say, 30 minutes five times a week — can help improve cardiovascular health, support weight management, and enhance overall well-being.

However, jumping into intense workouts after a period of inactivity can backfire. Sudden changes in exercise habits often lead to soreness, injury, and burnout. Sports medicine experts advise starting slow and steady. Begin with a 15-minute daily walk and increase duration or intensity by no more than 10% per week. This gradual build-up helps your muscles, tendons, and joints adapt to new demands.

Don’t Skip Foot and Ankle Prep

Many outdoor exercisers underestimate how much stress is placed on the feet and ankles — especially on uneven terrain. Overuse injuries like plantar fasciitis, Achilles tendonitis, and shin splints are common during summer, when people return to outdoor running or hiking after a break.

Simple stretches can reduce the risk of these injuries. A towel stretch, where you sit with your legs extended and pull your toes toward you using a towel or resistance band, can improve flexibility in your calves, heels, and arches. Repeat this two to three times a day, especially before and after workouts.

Choose the Right Footwear

There’s no universal “best” shoe for walking or running. The right pair depends on your foot shape, arch type, gait, and the terrain you’re on. Comfort is key. Shoes should offer good arch support, shock absorption, and a snug — not tight — fit. If you’re not sure what suits you, visit a store that specializes in running or hiking gear for a gait analysis or professional fitting.

Visibility Can Be a Lifesaver

If you’re sharing roads or trails with vehicles or cyclists, being visible is non-negotiable. Wear bright, reflective clothing — especially in low light. Neon colors like yellow, green, and orange stand out during the day, while reflective vests, shoe strips, or LED bands can increase visibility at night. Always walk or run against traffic so you can see what’s coming.

Be Mindful of Your Surroundings

Outdoor exercise brings you closer to nature — but that also means unpredictable surfaces, tree roots, loose gravel, or broken sidewalks. Experts recommend scanning 15–20 feet ahead while walking or running to spot potential hazards. If you notice something tricky approaching, slow down, focus on your footing, and proceed with caution to avoid sprains or falls.

Don’t Go Off the Grid Alone

If you prefer solo hikes or runs, always tell someone your route and estimated return time. In case of injury or getting lost, this information could be critical. Carry a fully charged phone, and consider using GPS tracking apps or wearable fitness devices that share your location in real-time. If you do get injured and need to move, try hopping or using a stick as a crutch to reach help.

Listen to Your Body

Post-exercise soreness is normal, especially when trying a new route or increasing your activity. But pain that lingers for more than a few days, or feels sharp and localized, may need medical attention. A good rule of thumb: If your pain is above a 3 out of 10, or you notice swelling, limping, or limited range of motion, consult a healthcare provider. Applying ice, taking rest days, and using over-the-counter pain relievers may help with minor aches.

Science-Backed Benefits of Outdoor Exercise

Studies have shown that green exercise — physical activity performed in natural environments — enhances mood and reduces anxiety more than indoor workouts. Research published in Environmental Science & Technology found that just five minutes of activity in nature improves self-esteem and mood. Being outdoors also increases vitamin D exposure, which supports bone health and immunity.

A diagnosis that changed everything. It started with a note—just two words, hastily scribbled on a prescription slip: “Stop walking.” For most, this would mark a full stop.

For Ankur Warikoo, entrepreneur and content creator, it became a comma—a pause that would eventually lead to a new chapter. In 2012, at the age of 33, Warikoo was diagnosed with Avascular Necrosis, a rare condition in which the hip bone begins to die due to poor blood supply. There was no accident, no clear cause. He fell into the 10% of patients for whom the disease seems to strike without warning.

Life, quite literally, came to a standstill. He was bedridden for three months, followed by five months of crutches. Though he regained the ability to walk, he couldn't shake the feeling that something inside him had changed permanently. It wasn't just about the physical toll—it was the emotional stillness, the inertia of purpose, that took the heaviest toll. Warikoo later admitted that it felt as if life had pressed pause.

A Marathon That Didn’t Move the Mind

When he finally got back on his feet, he set his sights on an ambitious goal: running a marathon. Over ten months, he trained hard, pushing his body through discomfort and doubt. He completed the marathon, crossing the finish line with pride—but not the triumph he expected.

“I thought I would feel great about it,” he said later. “But I felt the opposite. I felt I had cheated.”

He had run just 14 km before race day. He believed he could have completed 21 km on any given day without the marathon preparation. This victory felt hollow, not because it lacked effort, but because it lacked a deeper purpose. And so, he asked himself a question: What would truly test my limits, every single day?

The Six-Pack Dream That Transformed a Life

The answer came in the form of an unlikely goal—six-pack abs. At first glance, it may have seemed like a vanity project. But for Warikoo, it was anything but. At 26% body fat, he knew this wouldn’t be an easy transformation. It wasn’t a New Year’s resolution or a 30-day challenge. It was about radical discipline.

He began rewiring his life from the inside out. Sleep, food, workouts—every aspect of his lifestyle was examined and rebuilt. Over time, he brought his body fat down to below 10%, watching his abs emerge not just as a marker of fitness, but as a badge of endurance. For Warikoo, each muscle told a story—of pain, of persistence, and of reclaiming agency over his own life.

At 44, A Comeback by Choice

In 2024, at the age of 44, Warikoo took on the same challenge again. This time, not because he needed to, but because he wanted to. On May 31, he revealed his latest transformation on Instagram—lean, chiseled, and stronger than ever. But the message wasn’t about the aesthetics. “I know this routine and mindset will stay with me for life,” he wrote, calling it his “second life.”

This second act wasn’t about revenge on his old self—it was about respect for his new one. It was a declaration that age is just a number, and that discipline is ageless.