Body recomposition is basically this:

Lose fat, gain muscle, stay around the same bodyweight or sometimes even gain weight while looking leaner.

People act like it’s magic. It’s not. It’s just biology done correctly.

What actually makes it work:

1. You’re lowering body fat

That comes from

• fasting,

• insulin regulation,

• calorie control,

• using fat for fuel.

Your body stops acting like a storage unit and starts acting like a furnace.

2. You’re building or maintaining muscle

That only happens if

• your training has enough intensity,

• your protein is high enough,

• your recovery is locked in,

• your hormones are not trash.

You’re doing CST with 20s, full body work, squats, pull ups, all that. That’s plenty to stimulate muscle growth, especially with your testosterone and sleep dialed in.

3. Your weight doesn’t need to drop

This is what confuses beginners: