I am asking for a client.
How long did it take? Is it fair to expect more changes?
My client’s main goal has been to lose hip and belly fat while maintaining muscle definition and focusing on fitness, so she decided to try body recomposition.
She alsomt lost motivation a hundred times but pushed through, going to the gym 2-4 days a week and eating healthier without cutting.
For four months, her body refused to change. But in month five, she lost:
- 1 kg overall
- 1 cm from my chest
- 4 cm from my waist
- 3 cm from my hips
- 3-4 cm from my thighs
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Hello GM, I’d estimate it takes approximately 6 to 12 months of consistent training to witness a complete body recomposition. However, individual genetics play a significant role; some may notice changes in as little as 2 months, while others might take up to 2 years.
Rather than focusing solely on the potential progress, it’s essential to acknowledge and celebrate how far you’ve come in your fitness journey.
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I’m currently maintaining a 500 calorie per day deficit, which is helping me lose fat while building muscle. Although I could enhance my muscle gains by eating at maintenance or a slight surplus, my primary goal right now is fat loss. I estimate I have 20 to 30 pounds left to lose before I need to increase my calorie intake. Once I reach that point, I’ll adjust to a maintenance level or a small surplus, most likely opting for a gradual shift to a slight surplus.
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I’ve been working on changing my body shape. I used to weigh 190 pounds without much muscle, but now I’ve slimmed down to around 150 pounds and built a more athletic physique over the past year and a half. It’s really important to eat plenty of protein while also keeping an eye on your calorie intake and doing strength training exercises. I could give you more details about my workout routine, but it’s a bit tricky to type it all out on my phone. Let me know if you’re interested in learning about the specific diet and exercises I follow, and I’ll switch to my computer to explain it better! Transforming your body takes a lot of effort and patience, and the progress on the scale can be slow, but it’s definitely achievable.
Body recomposition is a popular approach, and your client’s journey mirrors what many experience.
Body Recomposition Success Stories
It’s a Marathon, Not a Sprint:
Four months of minimal change might seem long, but body recomposition is a gradual process. The significant results in month five highlight her dedication and perseverance.
Patience is Key:
Many get discouraged by the lack of immediate results. Her ability to push through these moments shows the importance of sticking with the program and not giving up.
Focus on Non-Scale Victories:
While the scale showed only a 1 kg loss, the reductions in waist, hips, and thighs measurements indicate substantial fat loss and potential muscle gain, which can offset weight loss on the scale.
Resources for Success Stories and Tips
The Content Cook - Body Recomposition:
Instagram: The Content Cook
Outlive - Body Recomposition Before and After:
Outlive Transformations and Reviews
What to Tell Your Client Moving Forward
Celebrate the Progress:
The body fat loss around her hips and waist is a significant achievement.
Continue with the Program:
Since she’s seeing results now, consistency is crucial. Encourage her to maintain her efforts in the gym and with healthy eating.
Track Progress Photos:
Taking progress photos alongside measurements can provide motivation and highlight visual changes that might not be reflected on the scale.
Consider Professional Consultation:
A registered dietitian or certified personal trainer can help fine-tune her diet and exercise routine to optimize her body recomposition goals.