Body recomp is real. Learn how to lose fat and gain muscle at the same time using DEXA Scan data to track and optimize true body composition changes.
Most people assume you have to choose between losing fat or gaining muscle. But the truth is, you can do both at the same time. This process, known as body recomposition, is one of the most effective and sustainable ways to transform your physique and improve your long-term health.
At Kalos, we use DEXA Scan technology to measure body fat and lean muscle changes with precision. The data consistently shows that body recomp is not only possible, it’s often the smartest path to a stronger, leaner, healthier body.
Body recomposition means changing the ratio of fat to muscle in your body. Instead of focusing on your scale weight, the goal is to:
Even if your total weight stays the same, your body shape, metabolism, and performance can improve dramatically. That’s why people who recomp often look like they lost 10 to 15 pounds even if the scale barely moves.
Recomp confuses people because the scale might stay flat while major changes happen internally. For example:
The scale shows zero progress, but your body composition (and appearance) changes completely. This is why tracking with DEXA Scan, not weight, is essential.
Recomp is possible for almost everyone, but it works especially well for:
Even advanced lifters can recomp, but their rate of progress tends to be slower.
Here are the non-negotiables:
1. Strength Training at Least 3 Times per Week
Resistance training signals your body to build and preserve muscle. Compound lifts like squats, rows, deadlifts, and presses are the foundation of recomp.
2. Eat Enough Protein
Protein drives muscle repair and growth. Aim for 0.8 to 1.0 grams per pound of body weight per day.
3. Maintain a Slight Calorie Deficit or Hover at Maintenance
A small deficit allows fat loss without compromising muscle. Think 10 to 15 percent below maintenance, not extreme dieting.
4. Prioritize Sleep and Recovery
Muscle grows during rest. Poor sleep leads to impaired recovery, higher cortisol, and slower fat loss.
5. Track Progress with DEXA Scans
Monthly DEXA scans show whether fat is going down and muscle is going up. If lean mass drops, adjust training or increase calories. If fat loss stalls, reduce calories slightly or increase strength training volume.
DEXA scans reveal the internal shifts that the scale hides, including:
These changes often happen before visible results appear, providing encouragement and clarity early in the process.
A Kalos client spent months frustrated that their scale weight had barely changed. Their DEXA scan showed the truth: they had gained 4 lbs of lean mass and lost 5 lbs of fat in ten weeks. Their clothes fit better, their performance improved, and their energy increased.
That is body recomp.
Most people see measurable changes within 6 to 12 weeks, but complete recomposition is an ongoing process. Unlike crash dieting, recomp creates lasting results that improve metabolism, posture, strength, and longevity.
Body recomp is the most efficient and sustainable way to improve your physique and health. You don’t need a huge calorie deficit or endless cardio. You need strength training, protein, consistency, and accurate tracking with DEXA Scan.
When you measure progress by body composition instead of scale weight, you unlock a transformation that lasts.
If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.
Schedule your scan today at Kalos, your journey to data-driven fitness starts now.
Bay Area residents trust KALOS to deliver results. We proudly serve the entire Bay Area including the following locations:
