Lose fat and build muscle at the same time
Body recomposition is the goal most women actually have when they say they want to lose weight. Not lighter and softer. Leaner, stronger, and the same size or smaller in the places that matter. It is slower than a crash diet and it is the only version that holds.
Why the scale is the wrong tool
If you gain three pounds of muscle and lose five pounds of fat, the scale moves two pounds and your body looks completely different. Chasing the scale is how women end up undereating, losing muscle, and rebounding. Recomposition tracks strength, measurements, photos and how clothes fit instead.
What recomposition actually requires
- Progressive resistance training. Enough load, enough volume, and a reason for every session to be harder than the last one.
- Protein first. Most women eat roughly half what they need to hold muscle in a deficit.
- A small, patient deficit. Aggressive cuts burn the muscle you are trying to keep.
- Sleep and recovery. Muscle is built between sessions, not during them.
- Twelve weeks minimum. Recomposition is measured in months, not weeks.
How coaching makes it work
You get a training program that progresses on purpose, macro targets built for your body and your week, form feedback so the big lifts actually load the right muscles, and weekly check-ins that adjust before you plateau instead of after.
Programs built for recomposition
- 12-week programs: Forged In Iron, Chiseled Lean and Rock Hard Glutes.
- Custom workout and meal plan coaching for a longer multi-month build.
- Virtual one-on-one training for live technique work.
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Talk to Gina about which program fits where you are now.