“Recomposition” Workouts vs. Fat Loss Workouts

“Recomposition” Workouts vs. Fat Loss Workouts

For most (not all), I recommend “Recomposition” training.

That’s stripping off body fat and building muscle simultaneously.

(Simultaneously = in the same training block.) 

In order to do so, along the way you’ll become stronger and “better conditioned.”

If you had to pick one – Recomposition vs. Training to Lose Fat / Getting Leaner – like “gun to the head” pick one…

Which would I choose? 

Well, I don’t believe in “either/or” situations like that, but if you’re up for some stone cold brutal honesty…

If you’re “overweight” (or obese) and can focus, I’d go for a “fat loss” program.

Here’s why:


Low testosterone and growth hormone makes it difficult to build muscle and burn fat.

Excess fat, especially stomach fat, blocks the release of testosterone (T), the male anabolic / muscle-building hormone.

Fat cells produce an enzyme called aromatase.

And aromatase takes your T and converts it into estrogen. 

(Yes, “Man Bewbs.”)

This results in the down regulation of GLUT4 – the insulin-responding glucose transporter protein found predominantly in muscle and fat cells.

And as a result, you end up with increased glucose intolerance and insulin resistance.

Glucose intolerance is abnormally and excessively high blood sugar.

And insulin resistance is the need for excess insulin release for cells and your liver to store carbohydrates.

Both are dangerous because they can lead to type 2 diabetes (and all the “fun” stuff that comes with it, including heart disease, ED, and even having your feet amputated).

So you end up with low T, high estrogen, and excess body fat, and most of the carbs you eat are stored as fat.

This becomes a vicious cycle from which many never escape.

Furthermore, it also becomes an environment in which building muscle and getting stronger becomes very difficult – almost next to impossible for some.

Fortunately, if you program your workouts correctly, and you eat the right foods at the right times, and have a little patience, you can dramatically transform your body in as little as 12 to 16 weeks. 

Like up to 40 pounds (18kg) of “transformation”.

(Obviously, the more you have to lose, the more you can lose. This should go without saying, but I still have to point this out.)

And depending on how “impatient” you are, if you really dial in your focus, and get all your ducks in a row, you can do some amazing things in just 30 days. 

Some focused individuals have lost almost 20 pounds (9kg) on programs like this.

Throughout this process, your body starts to normalize its hormonal output.

(Again, assuming you’re using the correct programming.)

But again, I want to reiterate: It’s a PROCESS.

It’s not a “magic bullet” and it won’t happen overnight, despite all the YouTube ads claiming otherwise..

And honestly, I think that’s why it seems more and more people are shying away from “fat loss programs” and “fat loss” in general. 

They’ve been led to believe by unethical marketers (a.k.a. LIARS) that it’s fast and easy.

It can be “fast.”

But it’s never “easy.”

At least not as “easy” as hitting the drive-thru on your way home from work, or popping something in the microwave, or pushing an app on your smart phone.

So they’re jaded.

And who can blame them?

So, that’s what I’d do and why I’d do it.

“So, wait – Geoff – you’re the guy who’s always saying ‘train for strength’ and ‘you need to be stronger’… Have you changed your mind?”

No, not at all.

There’s a way to train for strength while making fat loss your #1 goal. 

And yes, it sounds counterintuitive, but done correctly, you can dump significant amounts of body fat and get measurably stronger in the process.

More next time.

Stay Strong,



P.S. In case you need some programming resources for “Recomping” or “Fat Loss,” here are three:

[1]  Recomping – my new program you may have missed https://salutis.kartra.com/page/hdl473 

[2]  Fat Loss – using a single kettlebell https://go.chasingstrength.com/kettlebell-burn/ 

[3]  Rapid Fat Loss – using a pair of kettlebells https://salutis.kartra.com/page/D9h108 

Copyright 2024 ChasingStrength.com, all rights reserved.