119 followers

Follow

Follow

Follow

1/2

2 saved

4

10

Body Recomposition -6 Months

I started working out and prioritizing health & fitness about 10 years ago due to battling Crohns Disease. I have been training on and off for the last 4-5 years and have some knowledge on what works and doesn't.

PRIORITIZE GUT HEALTH. Your stomachs eco system is what mainly gets you the results that you want. You want to focus on eating Whole Foods which will Reduce bloating,inflammation, and excess fat around your waist.

Working out is 80% diet and 20% putting the work in !

If you're new to working out LISTEN to your body and see what works for you. How you respond to cardio, weightlifting, Pilates, ALL of it matters.

I prioritize weightlifting to build muscle. And Pilates to define the shape and curvature that I want.

I also focus on single leg movements due to have hip dips so they can become less noticeable.

Current Spilt

Monday Wednesday Friday -Legs

Tuesday Thursday-Pilates

Saturday-Cardio or Pilates or Rest

Sunday-Rest

#bodyrecomposition #wellness #weightlifting #workout #pilates

2024/12/12 Edited to

Embarking on a body recomposition journey can yield significant physical and mental benefits. A well-rounded approach combines dietary adjustments with a structured workout plan. Focusing on whole foods can help manage gut health, reducing bloating and inflammation, which are critical for effective body recomposition. Coupled with regular workouts, this creates a supportive environment for muscle building and fat loss. For those dealing with Crohn's Disease or other gut issues, it’s essential to personalize your fitness routine, paying close attention to how different exercises impact your body. Whether it’s weightlifting to enhance strength or Pilates for core strength and flexibility, finding the right balance is key. Implementing single-leg movements can also be beneficial for addressing specific concerns, like hip dips, while maintaining overall body functionality. A structured split routine, such as weightlifting three days a week, Pilates on two days, and designated rest or cardio days, promotes recovery and growth. Beyond physical changes, this journey offers emotional and psychological advantages, boosting confidence and resilience. By prioritizing a holistic approach, individuals can not only achieve physical transformation but also enhance their overall well-being.

Related posts

A split image showing a woman's fitness transformation, with text overlaying "3 glute workouts to do 2X a week to shape your glutes" and a "SWIPE" arrow. The left shows her before, and the right shows her after, highlighting glute development.

A woman demonstrates the Russian Deadlift exercise in a home setting, holding dumbbells. Text overlay indicates "RUSSIAN DEADLIFT 3SETS 12" reps.

A woman performs the Good Mornings exercise in a home setting, bending forward while holding a weight. Text overlay indicates "GOOD MORNINGS 3SETS 12REPS".

3 glute workouts you need to do 2x a week

Definitely save this for later!! Good thing about these workouts is the fact that they can be done in the gym or at home! If you’re trying to tone or shape your glutes, you should really be training them at least twice a week, if you’re looking to build them in size (or build what you don’t have) t

3814 likes

A split image showing a woman's fitness transformation, labeled 'HOW TO WIN YOUR WINTER ARC' and '(last winters results)'. The left side shows her in a gym, and the right side shows her in a bedroom, both taking mirror selfies.

A laptop displaying a Google Calendar with a detailed daily schedule for December 2023, next to a patterned mug. Text overlay: 'plan your entire day the night prior outfit, workout, meals, homework, to-do list etc'.

A vibrant display of fresh produce in a grocery store aisle, featuring bell peppers, asparagus, cauliflower, and root vegetables. Text overlay: 'have a grocery list and plan meals in advance every week meal prepping and following the 80/20 approach'.

HOW TO WIN THIS YEARS WINTER ARC 🏋️

here is how to successfully win this years winter arc!! First: plan your entire day the night prior, including outfits, tasks, etc. having a plan and small achievable goals set each day helps you stay on track Second: have a healthy meal plan and grocery shop in advance. It doesn’t have to be s

9248 likes

A split image showing a woman's body transformation, with the left side showing a before image and the right side showing a more toned after image, illustrating body recomposition.

A plate of high-protein food, featuring fish with lemon, rice, and mango salsa, representing the recommendation to eat in a slight calorie deficit for body recomposition.

A woman performing a dumbbell squat in a gym, demonstrating the importance of strength training 3-4 times a week with progressive overload for body recomposition.

HOW TO DO A BODY RECOMP!!

hey yall here’s how to do a body recomp in ways that worked for me!! 1) eat in a high protein SLIGHT calorie deficit, aiming for 200-300 calories off your maintenance. Use a macro calculator to figure out your personal diet!! 2) strength train 3-4x a week, use a consistent and well rounde

7510 likes

Becoming that girl - fitness edition🏋🏽‍♀️💪🏾

These workouts are apart of my Operation Fat Booty Small Waist workout program. I’m going on a vacation to Miami at the end of February and want to look and feel my absolute best. I’m one day away from the end of my 75 hard challenge. I’ll show my results in another posts. I started doing

6279 likes

Body Recomposition 12 Week Update

What if I told you I loss 15 pounds from the first picture to the second all in 12 weeks Wells it’s true!! I started going to the gym and focusing more on weight lifting. 4-5 times a week alternating upper body and lower body day. While maintaining a 1200min - 1600 max daily calorie goal. I

1254 likes

The Winter Arc Body Recomposition Plan

This is your beginner-friendly winter arc training pla built to shape, align, and restore your body without burnout. Four days of focused movement, clean meals, and consistency are enough to transform your energy and confidence. Start small, stay steady, and let this season refine you. Save this

1021 likes

5 workouts that help shape and form rounder glutes

5 workouts that help shape and form rounder glutes🍑 #lemon8fitnesscreator #glutesforbegginers #rounderglutes #bodyrecomposition #GymGirlies

622 likes

Beginner friendly workout

Follow me on my journey as I continue, my body recomposition routines. Workouts don’t always have to be at the gym if you feel more comfortable in a comfort of your home I have the perfect workout for you

1515 likes

A title slide for a 'BODY RECOMPOSITION PLAN' featuring '4-WEEK BUILD,' 'MEAL PLAN,' and 'SHOPPING LIST.' The image includes fitness items like sneakers, pink dumbbells, a water bottle, and food items such as avocado, cottage cheese, and rice.

A 'WEEKLY SPLIT' workout schedule is displayed, detailing exercises for Day 1: Lower, Day 2: Upper, Day 3: Lower, Day 4: Upper, and Day 5-6: Pilates/Mobility/Cardio, with a note of '3 Sets, 8-12 reps each.' A laptop is visible in the foreground.

A 'Workout / Meal Tracker (WEEK ONE)' table outlines daily exercises with weights and difficulty, alongside breakfast, snack, and dinner meal ideas. It includes a checklist for daily calorie and protein goals, weight, and energy/mood tracking.

Training Diaries: Florence Pugh > Kate Moss

How to get my forever body, not my “new year, new me” body. Two Months, 8 weeks, Total Body Recomposition. My goal is to build muscle, and maintain the same weight for better tone, strength, and metabolism. We’re having balanced meals that are high in protein, no over-restricting, and integra

1975 likes

A woman in athletic wear takes a mirror selfie, showcasing her physique. The image features the text 'BALANCED MEALS FOR FAT LOSS AND MUSCLE GROWTH', setting the theme for the post.

A black plate holds a chicken quesadilla, cut into four pieces, topped with a creamy green sauce. The text 'CHICKEN QUESADILLA' identifies the meal.

A gray plate displays avocado egg toast, two strips of turkey bacon, and sliced bananas with cinnamon. The text 'AVO EGG TOAST + TURKEY BACON + FRUIT' describes the balanced breakfast.

Meals for fat loss and muscle gain

One MAJOR thing that has helped me in achieving body recomposition is having staple meals that I can have on repeat that aid in reaching that goal. It’s not an easy task maintaining a consistent calorie and macronutrient intake while also prioritizing whole nutritious foods for most of my meals

977 likes

A split image showing a woman's body transformation, with a 'before' picture in a hot tub and an 'after' picture on a beach, highlighting a 30-pound difference.

A woman with headphones running on a treadmill in a gym, illustrating the point of consistently doing cardio.

A bowl containing cooked shrimp and a fresh salad with tomatoes and cucumbers, representing eating in a high-protein calorie deficit.

how I TRANSFORMED my body (30 POUND DIFFERENCE)

here are four things that helped me transform my body and lose 30 pounds!! 1) I stopped skipping cardio!! I now do 15-20 minutes of cardio 4-5 times a week to make sure im getting my steps in and moving around enough 2) I ate in a high protein calorie deficit so I could lose bodyfat and buil

7280 likes

Body Recomposition Routine

Kòmanse san pwa oubyen ak pwa ou ka leve , ajoute sou pwa a oubyen sou pase a chak semèn … #haitiantiktok🇭🇹 #motivasyon #gymmotivation #haitianfitness #bodyrecomposition

598 likes

HACK YOUR HIP THRUST FOR GLUTE GROWTH🍑

the amount of times i’ve readjusted myself against the bench for hip thrusts until it ✨just felt right✨… at this point i have lost count😂 if you want to save yourself some time, try this little hack when setting up for hip thrusts because it really makes ALL the difference🙌 #Lemon8partner #

325 likes

A person in athletic wear takes a mirror selfie in a gym, with text overlay 'BEGINNER FAT BURNING STAIRMASTER ROUTINE'. The gym has mirrors and exercise equipment, illuminated with purple lighting.

A person in athletic wear is on a stairmaster machine in a gym. Text overlay details 'THE ROUTINE: - 2 minutes level 6 - 2 minutes level 8 - 1 minute level 10 - repeat 2-3 times!'.

A person in athletic wear is on a stairmaster machine in a gym. Text overlay provides 'TIPS:' including repeating 2-3 times a week, not holding handles, and stretching beforehand.

BEGINNER FAT BURNING STAIRMASTER ROUTINE ⭐️

here is my favorite fat burning stairmaster routine I recommend for beginners to the gym (and to the stairmaster) The stairmaster is one of my favorite machines when trying to lose body fat and maintain muscle, especially before summer! the workout is - 2 minutes level 6 - 2 minutes leve

6519 likes

4 day workout split to prep for 2025

Here’s a four-day workout split that is beginner friendly to help you lose fat and build muscle. All of these will of course need to be done inside of a gym. But I do have some at home workout routines posted already. The key is consistency so stick to this plan for the next six weeks to see th

195 likes

A woman in athletic wear takes a mirror selfie in a gym, with text overlay 'Glute Growth CHEAT SHEETS every gym girly needs in her phone' and an arrow pointing to a phone icon.

An illustration demonstrates deadlift form cues, including pushing hips back, keeping a shot glass between chin and chest, pushing through heels, and 'painting' thighs with the barbell.

A graphic outlines rest periods for muscle growth: 2-3 minutes for compound movements, 1-2 minutes for isolation exercises, and less than 60 seconds for finishers/supersets.

THE ONLY GLUTE GROWTH CHEAT SHEETS YOU NEED✨

for my fellow visual learners, you could probably agree graphics like these couldn’t be a better case scenario 😂 overwhelmed on your fitness journey? leave it to these handy dandy cheat sheets to do the trick🤌🏼hope they help you on your fitness journey as much as they have for me!🙌 and if you’re no

338 likes

Skinny fat body type tips

#glutegrowth #gymgirl #skinnyfat #bodyrecomposition #womenwholift

25 likes

Quick 35 minute full body workout

Pros Quick -effective-targets booty arms legs abs Only 35 mins xoxo #fullbodyworkout #fitnessroutine #womenempowerment #bodyrecomposition #glowup #legworkout

125 likes

my TOP FOODS for body recomposition

#bodyrecompositioning #summerbod #healthylifestyle2024

485 likes

Summer Waist Snatch❗️

Everyone hates traditional ab exercises! So I’m here to make your ab exercises a little more enjoyable! Try these 4 moves in conjunction with a calorie deficit to snatch your waist! Summer is 133 days away—that’s a little over 3 months and i can be DONE! I’m proof 🤭 Sets and reps in the video! S

17.3K likes

3 sources of protein that I consume daily

You’re not seeing that gains that you want because you aren’t eating enough protein. You’re losing weight but you’re also losing your shape and curves, again you’re not eating enough protein! You should be eating .8g of protein for every lb of body weight (or goal weight). Ex. (200lbs) 200 x .8

1172 likes

✨Free GAME✨🍋💛🤲🏼

To lose fat and gain muscle simultaneously (body recomposition), follow these steps: 1. Nutrition • Slight Calorie Deficit: Eat slightly fewer calories than you burn (10-20% deficit). • High Protein Intake: Consume 0.8–1.2 grams of protein per pound of body weight daily to support muscle rep

1908 likes

Real Body Composition!

Day six and I’m noticing a difference. I can’t tell if my back got smaller but that shelf 🍑 is shelf-ing. Here are my go to’s for growing or maintaining perky cheeks: 🍑Back Squats 🍑RDLs 🍑Cable Kick Backs 🍑Hanging Knee Raises And of course cardio and stretching! Tell me what day are

146 likes

A woman in a gym shows her body transformation, comparing her current physique in blue leggings to her past self in a yellow jumpsuit, illustrating her 130+ lbs weight loss journey and glute maintenance.

A plate of four high-protein tacos with ground meat, salsa, and guacamole, alongside grilled corn, representing a focus on high-protein foods and snacks for weight management.

A hand holds a white supplement container labeled 'CREA-8', indicating the use of creatine before workouts, often stacked with a pre-workout supplement.

How I kept my 🍑 while losing 130+ lbs

After losing over 130lbs in the last 3 years, one of the biggest questions is how did I keep the size of my butt. Short answer is I didn’t lol, you can’t spot reduce fat so I was losing volume in my glutes. Once I realized it these are 3 of the things I immediately started to do, increased th

441 likes

A person in black workout attire takes a mirror selfie in a gym locker room, with text overlaying 'My current workout split That helped me lose weight and build muscle'. A pink water bottle is on the counter.

A text-based image detailing a workout split, specifically for Monday (Back and Biceps), Tuesday (Quads and Hamstring), and Wednesday (Active rest day), listing exercises, sets, reps, and cardio.

A text-based image continuing the workout split, outlining the exercises, sets, reps, and cardio for Thursday's Abs and Cardio routine.

Body recomposition workout Split! ❤️

This is the workout split I created that has helped me lose weight and build muscle. Working out is good for the body and can help reach a certain goal but remember abs are made in the kitchen so it is important to eat a balanced diet filled with protein if you are looking to tone your body. It’s

50 likes

#caloriedeficittips #bodyrecomposition #maintenancephase #fitnessforwomen

12 likes

Gotta look at ALL the metrics of progress #leangains #musclegrowth #musclegrowthforwomen #bodyrecomposition

9 likes

A woman in a lavender sports bra and leggings takes a mirror selfie in a locker room, illustrating the topic of body recomposition and how to lose fat and build muscle simultaneously.

A hand holds an avocado with a fork, alongside toasted bread, representing the advice to eat just below maintenance calories for body recomposition, aiming for a 5-15% deficit.

A person performs a lunge with a barbell loaded with ELEIKO weight plates, demonstrating the importance of heavy resistance workouts, especially higher weights and lower reps, at least twice a week.

Body Recomposition: 3 things you should be doing

If you want to lose fat and build muscle simultaneously, make sure you're doing these 3 things: Eat just below maintenance calories - You want enough energy + nutrients to build muscle, while also limiting intake enough to lose fat - A deficit of 5-15% of maintenance calories is good for m

142 likes

A split image showing a woman's body transformation, with 'HOW TO DO A BODY RECOMP' text overlay. The left side shows a 'before' image in a blue sports bra and black shorts, and the right side shows an 'after' image in a white sports bra and blue shorts.

A close-up of a woman's torso and legs in athletic wear, with text overlays 'progressive overload', 'strength train 4-5x a week', 'follow a training program', and 'add cardio into your routine'.

A hand holding a bowl of food containing ground meat, two sweet potatoes, avocado, and edamame. Text overlays include 'follow your macros', 'eat whole foods', and 'high protein'.

HOW TO DO A BODY RECOMP 🫶✨

If you want to do a successful body recomp this year… Here’s what you need to do ⬇️ & what worked for me! ✨ Follow a training program, working out 4-5x a week. Stay consistent with it! Focus on progressive overload, and make sure you’re training with intensity. I love incorporating high i

866 likes

A nurse in black scrubs stands at a mobile computer station, with text overlaying the image that reads "PCOS & BodyRecomp Meal & Supplement Timing: RN Edition +Night Shift".

White text on a black background lists recommended supplements for "Evening (Before Shift: 5:00-6:00 PM)", including Multivitamin, Vitamin D3, Probiotic, B-Complex, and CLA.

White text on a black background describes a protein-rich "Breakfast" meal option for the evening before a night shift, such as an omelette or Greek yogurt with fruit.

Night Shift Guide for RNs: PCOS & Body Recomp Tips

This will be a two part post ☺️👍🏽🩵 Working night shifts as an RN and managing PCOS can be tough, but with the right meal and supplement plan, it’s possible to stay energized and on track with your body recomposition goals. 🌙💪 Here’s a simple, practical guide to help you balance your hormones

124 likes

Replying to @jesalisol Yes, you can burn fat and build muscle at the same time, but only if you set your training and nutrition up the right way. In this video I break down: - Why weight loss ≠ fat loss - How to calculate your macros - Training that keeps muscle while losing fat - Exactly

3 likes

pilates changed my body in 3 months

I can’t express how much I love Pilates. I wish I’d started it years ago. It’s an amazing addition to weightlifting, boosting flexibility and core strength. Pilates has transformed my workouts and overall fitness. If you haven’t tried it yet, I highly recommend giving it a go asap. #lemon8partne

850 likes

Yall can’t tell me you don’t see a difference!! I have been working out consistently since September 19, 2024 and those two pictures were taken 9 days apart! Whattttt ??? You can see the difference in my face, stomach, thighs and arms! it might not be a huge difference but there is a change!

1081 likes

how i did a body recomp to “lose” belly fat 🫶

changing how your body looks is about SO much more than just cardio or lifting! i eat more calories now than i did before, i just changed my lifestyle <3 ➡️ my life used to look like this: - totally sedentary except for the gym - processed foods every day - mostly ate carbs (pasta) - co

640 likes

#weightlossprogress #fatlossprogress #bodyrecomposition

18 likes

Let’s talk body recompositioning fr!

I use to be all BOOBS and stomach. No butt I have the receipts 🤌🏿 🧾 Only God could’ve made this body baby! No BBL allegations 🍑😮‍💨 Get in that weight room. Get you a trainer. Get you a good waist trainer, I swear by them! If you need a good recommendation let me know and I’ll se

85 likes

Body recomposition

I’m trying to bring down my body fat percentage #bodyrecomposition #bodytransformation #fitnessgoals #fitnesstips #fitnesstransformation

113 likes

A person in a light green sports bra and dark green leggings takes a mirror selfie, with text "HOW I WENT FROM THIS" overlaid, indicating a starting point in a body transformation.

A person in a dark blue sports bra and dark green leggings takes a mirror selfie, pulling at their waistband, representing an early stage of a body recomposition journey.

Understanding body recomposition

I started working out in 2021, but I only went because it felt good. I didn’t know what I was doing. I didn’t like what I saw in the mirror so I started doing some research on body recomposition, I wanted to use myself as an experiment to see if theory I found actually works, within two month of co

117 likes

My Workout Split

Hey Guys here's my current gym split. Right now I go to the gym 4-5 days per week. Most of the time I incorporate ab workouts on the other days. It's been officially 2 months since I've been consistently going to the gym and eating a balance meal. I do not step on the scale often maybe

36 likes

MUSCLE MISSY PROGRESS

lol I am definitely not a mom yet, BUT a Miss for sure! I've been consistently training for 3 months now. I am 5'8" and started out at about 150lbs wearing a size 10-12, which is a 30-32inch waist. I am now around 152-155lbs and wear a size 8 (28in) and slowly dropping. There are so man

2 likes

Body recomp day 1

Really posting this to hold me accountable & meal inspo for my babies! I eat simple meals because after work cooking is the last thing I want to do but the gains want me to eat so I eat. I’m starting a journey where I’m challenging myself to be more consistent and intentional! #whatieatinaday

17 likes

See more