The Art of the Recompose: Beyond the Scale

The scale only tells part of the story. Body recomposition — the process of simultaneously building muscle and losing fat — is the real goal. And it doesn’t require extreme diets or endless cardio.

What Is Body Recomposition?

Body recomposition means changing your body’s ratio of muscle to fat. You can lose inches while the scale barely moves. This is why progress photos and how your clothes fit are better metrics than weight alone.

Strength Training Is Essential

Muscle is metabolically active tissue. The more muscle you have, the more calories you burn at rest. Compound exercises like squats, deadlifts, and presses are the most efficient way to build muscle and drive recomposition.

Protein: The Building Block

Malaysian cuisine is rich in protein sources. Tempeh, Ikan Bakar, Ayam Masak Merah, and tofu are all excellent options. Aim for 1.6-2.2g of protein per kilogram of body weight per day to support muscle growth while in a calorie deficit.

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Published on Peak Fitness Malaysia