增肌减脂最大的误区：只盯着掉秤，肌肉那一半被忽略了

4 min read

My name is Cori Ritchey, and I am an exercise physiology nerd turned fitness journalist, and the fitness editor at Women’s Health. When I’m not writing, editing, and researching fitness, I’m teaching it to my personal training and group fitness clients. In my column, Between Sets, I’m pulling back the curtain on the same advice, tips, and ‘aha!’ moments I share with my clients while they’re catching their breath. Stick around for the strategic, science-backed nuggets that’ll help you move better, train smarter, and actually enjoy the process.

Body recomposition has recently become the holy grail of physique goals among the fitness-obsessed and everyday exercisers alike. It’s a two-part promise: lose fat and gain muscle at the same time.

A great goal, sure—but it’s also often misunderstood. The way body recomposition (a.k.a. body recomp) is typically represented on social media often leads people to believe that they’re only successful if they’re losing weight or body fat.

That mindset really starts to deviate from the primary intention of body recomp, but it unfortunately makes sense when you zoom out and look at the greater cultural shift we’re seeing right now. In a world where celebrities are skinnier than ever and GLP-1s are ushering in a return to ‘90s diet culture, weight loss and thinness have become central goals again in a way we haven’t seen in years. The cause and effects of this cultural phenomenon is worth a detailed investigative piece all on its own, but one thing is certain: it has undeniably changed the way we think about fitness goals, including body recomp.

Before this trend really took hold, we had finally found a place where strong, muscular women were widely celebrated. We were less afraid of looking too “bulky” or having “man shoulders.” More women were embracing strength and size, inspired by the likes of Serena Williams and Ilona Maher. But when skinny culture reared its ugly head again, the emphasis of body recomposition shifted away from muscle, and more toward fat loss and weight loss.

In many ways, the recomp trend feels a bit like a fat-loss rebrand—just a supposedly smarter one. Of course, there’s nothing wrong with wanting to reduce body fat. But when it begins to overshadow the muscle portion of body recomp, then things get confusing. When you don’t approach the goal in a way that supports both muscle growth and fat loss, you might miss out on building the fundamental strength and muscle you need to support a long and healthy life.

It’s an easy mistake to make because the line between gaining muscle and cutting fat is incredibly fine. In fact, for a long time, scientists thought body recomposition wasn’t really possible. The strategies to achieve each are fundamentally at odds: to lose fat, you need to be in a calorie deficit; to gain muscle, you need to be eating enough protein and calories to support growth. Turns out you can do both, but only if you walk the line very intentionally. How you approach the goal has a major impact on both the process and the outcome.

My advice is this: Stop focusing so much on the weight loss portion of body recomposition. If we look at the key drivers of muscle building—strength training, adequate protein intake, proper recovery—they often support fat loss, too. If you’re strength training regularly and gradually increasing the challenge, you’re likely moving more than you were before and feeling stronger and more capable in your body. And oftentimes, movement leads to more movement: The better we feel, the more likely we are to stay active and keep trying new forms of exercise.

The same is true with nutrition. If you’re hitting your protein goals, you’re likely being more intentional about your meals. Protein also helps keep you fuller, longer—which may help reduce snacking and overeating without making restriction the main focus.

Try our Eating for Body Recomp guide here.

And here’s the thing about body recomposition: if your weight stays stagnant but your muscle mass increases, you’re actually still doing it successfully. Recomposition, by definition, is the act of rearranging or composing something. Your body is changing, even if the scale doesn’t move. That might feel disappointing, but your body is becoming stronger, slightly more metabolically active, and likely looks quite a bit different. Those small wins will feel good, and hopefully prompt you into further action in support of your goals.

Muscle building relies on many of the same habits that support fat loss, but with one important difference: muscle-building is about adding to your life, not taking away from it. Muscle adds energy, strength, and confidence into each day. So if you’re unsure how to approach the body recomposition process, aim to prioritize muscle building, and stop obsessing over fat loss. Chances are, that will follow. In the meantime, you’ll feel more capable and comfortable in your body within a matter of months.

Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.