If you’re busting your butt four to five times a week in the gym but still don’t look like it, you might be missing the mark on body recomposition—or “body recomp.” It’s that sweet spot of building muscle while losing fat. I like to call it the Swoly Grail because when you nail it, it’s like striking gold for your physique. The trick? Doing the right things and avoiding common pitfalls, especially with your diet and training routine.
So let’s dive into five do’s and don’ts to make sure your efforts pay off, no guesswork involved. Spoiler alert: carbs are not your enemy, and no, you don’t need to hit the sauna daily.
The information in this article is largely based on a video shared by Justin Romaire from CBG. Justin Romaire is the founder of Consistency Breeds Growth (CBG), a company that specializes in providing personalised nutrition and fitness coaching. With a strong background in nutrition and exercise science, Romaire has developed a reputation for helping individuals achieve their fitness goals through customized plans and consistent support and now they have a YouTube channel with lots of information for people to get healthier and fitter. His approach emphasizes sustainable lifestyle changes and the importance of consistency in achieving long-term health and fitness outcomes.
Do: Add More Protein to Your Diet
Don’t: Eliminate Carbs
Protein is your muscle-building bestie. If you’re training hard, you need it to recover, retain lean mass, and keep hunger at bay. Think chicken breast, Greek yogurt, eggs, or even that protein powder you’ve been eyeing. As Justin put it, “Protein is a non-negotiable.”
But don’t kick carbs to the curb just yet. Carbs are your gym fuel—your muscles literally burn them to power through those heavy lifts. Instead of cutting carbs, focus on trimming fats if you need to lower calories. “Cutting from fat ensures you’re still energised for your workouts without losing out on recovery or hormonal balance,” Justin explains.
Do: Prioritise Strength Training
Don’t: Overdo WODs and Cardio
When it comes to body recomp, more strength training = more gains. Lifting heavy builds muscle, and more muscle means a higher Basal Metabolic Rate (BMR). In other words, your body burns more calories just existing—how cool is that?
On the flip side, piling on excessive cardio isn’t the way to go. While cardio burns calories, it doesn’t build muscle, and overdoing it can leave you feeling cranky and underfed. As Justin pointed out, “Adding a ton of cardio isn’t sustainable for body recomp goals.”
Do: Sleep More
Don’t: Overuse the Sauna or Cold Plunge
Sleep is the OG recovery tool. You can’t build muscle or lose fat effectively without it. Research even shows women might need more sleep than men to fully recover from workouts.
While saunas and cold plunges are trendy (and do have benefits), they’re not the secret to shredding fat. Spending 5 minutes in the cold isn’t going to transform your body composition. “Save the sauna for a mental challenge or occasional recovery—it’s not a magic fat-burner,” Justin advises.
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Do: Take Creatine
Don’t: Waste Money on BCAAs
If you’re serious about performance and physique, creatine is a no-brainer. It helps your muscles regenerate energy during high-intensity efforts, like heavy lifts or sprints. Just 5 grams a day can work wonders for your strength and muscle density.
On the other hand, BCAAs? Not worth it. They’re just overpriced flavoured water. “BCAAs are missing essential amino acids that your body needs to actually build muscle,” Justin says. Instead, focus on whole protein sources that give you the full spectrum of amino acids.
Do: Eat at Maintenance or a Slight Caloric Surplus
Don’t: Slash Calories Drastically
Body recomp isn’t about starving yourself—it’s about fuelling your body right. Eating at maintenance or just slightly above helps you build muscle while losing fat. Cutting calories too much puts your body into a catabolic state where it’s more likely to burn muscle for energy.
As Justin reminds us, “Building muscle is an anabolic process—you need the right fuel to make it happen.” Stay patient, stick to your plan, and the results will come.
Conclusion
Body recomposition is as much about strategy as it is about effort. By focusing on what you should do—like prioritising protein, lifting heavy, and getting enough sleep—and steering clear of common mistakes, you can finally look like you train as hard as you do.
Remember, consistency is key. Recomp doesn’t happen overnight, but with the right approach, you’ll not only look stronger—you’ll feel unstoppable. Ready to transform? Let’s make it happen.
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image sources
- Water and bowl: Cottonbro Studio on Pexels
