Welcome to the Dr. Shannon Show, body recomposition capsule. There's so much fitness advice out there, and quite frankly, much of it isn't true.

So in this 10 episode series, we're covering all the science-based tools for body recomposition.

You may have heard me cover many of these topics before, and some things will be brand new.

I wanted to create one organized capsule of information that will give you

all the important concepts for improving your body composition. Because we know improving your body

composition isn't just external. It has incredible benefits for your health, energy, mood, and longevity.

I'm your host, Shannon Ritchie. Welcome to the show.

Let's talk about setting a goal for body recomposition and how to track it. So how much muscle

should you build and how much fat should you lose? It largely depends on your baseline, but I love the goal of building

five pounds of muscle over one year. It's realistic for most women and will make a noticeable impact

on the way you look, feel, and function. If you did this process last year with us and you built

muscle, you may set a smaller goal this year,

maybe three pounds. As far as fat loss, that depends on how much you have to lose. So if you

are in a small deficit, like we recommend for body recomposition, you may lose between 0.5 to 1

pound of fat per week. However, this will not be continuous throughout the year. So you could

set a goal of anywhere from a few pounds of fat loss all the way up to 10 or 20 pounds of fat loss.

Again, this is going to be highly individual. I don't want to give you a ton of guidance on this.

You choose what feels the best for you. I highly, highly, highly recommend focusing more on muscle growth than on fat loss.

And this does a few things. Number one, you'll focus on effective muscle stimulating workouts

and not burn yourself out with calorie torturing ones. Number two, you'll slow down knowing

that muscle growth takes time and patience and consistency. Number two, you'll slow down knowing that muscle growth takes time and patience

and consistency. Number three, you'll fuel enough. No under-eating, which often causes a swing of

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