If you’re ready for a clearer, more efficient approach to getting stronger, Build Muscle, Lose Fat: The Body Recomp Guide will walk you through exactly what to do. It breaks down how to train, eat, and recover in a way that’s realistic to follow—and easy to return to whenever you need a reset or reminder.
Just tap the button below to download the PDF, and save it somewhere easy to access (like on your smartphone). You’ll want to come back to it often as you set your targets, follow your workouts, and track your progress.
Click to Download The Body Recomp Guide
How to Use The Body Recomp Guide
This playbook isn’t meant to be skimmed once and forgotten about; you can return to different sections at different times, depending on where you are in your journey. Here’s how to get the most out of it:
1. Lay your foundation.
Begin by reading the Understanding Body Recomposition section straight through to give yourself a basic understanding of the concept of body recomposition and the most important factors. Once you have a strong grasp on that introductory section, read through the rest of the guide. When you understand why you’re eating and training a certain way, it’s much easier to stay consistent when motivation dips.
2. Set your personal targets.
Before you jump into workouts, calculate your calorie needs, determine your daily protein goal, and write those numbers down in the checklist section. Having your targets clearly defined turns this from general advice into a personalized plan.
3. Choose your training plan.
Head to the training section and decide which equipment you’ll use (dumbbells, kettlebells, or barbell), and how many days per week you can realistically commit. Then, stick with your chosen program for at least four weeks before making adjustments.
4. Use the troubleshooting section proactively.
If you notice increased hunger, lingering soreness, or a stall in your progress, flip to the setbacks section, which is designed to help you overcome common obstacles quickly and safely.
5. Use the checklist like a weekly audit.
At the end of each week, go over these questions with yourself: Did you hit your protein target most days? Did you complete your strength sessions? Did you prioritize sleep and recovery? This will help keep you focused and commited to your four-week progress goals.
Remember: Changing your health and fitness habits—and your body—takes time. When progress feels slow, it’s tempting to jump to a new plan—but you usually don’t need to start over. More often than not, sticking with the basics and making a few small tweaks is what actually leads to results.
So, keep this PDF saved and come back to it as you go. Use it to check in on your nutrition, training, and recovery whenever things feel off. The more you treat it like a guide you can keep coming back to (as opposed to a read-it-and-forget-it resource!), the more useful it’ll be as you get stronger and see transformation over time.
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Jacqueline Andriakos, CPT, is the executive health and fitness director at Women’s Health, where she oversees all health and fitness content across WomensHealthMag.com and the print magazine. She has more than a decade of experience covering the wellness space and has edited ASME-nominated health features, spearheaded brand packages such as Fitness Awards, and represented the brand on the TODAY show, podcasts, and more. Before Women's Health, Jacqueline was the deputy health features editor at Self.com, and previously worked as the senior editor at Health magazine. As a writer-reporter, she has contributed to print and online publications including TIME, Real Simple, and People, among others. A dancer throughout her youth, Jacqueline went on to study journalism at the Medill School of Journalism at Northwestern University and stoked her passion for health and fitness during her college years, ultimately inspiring her to make women’s health content the focus of her media career. She is constantly researching the latest health and wellness trends, trying a buzzy new workout class, hiking and snowboarding, or browsing athleisure. Her friends would describe her as the confidant to turn to for fitness and wellness advice, not to mention answers to any weird body questions. Jacqueline is also a former group exercise instructor and is a certified personal trainer via the National Academy of Sports Medicine (NASM).
