{"id":156074,"date":"2025-06-03T23:59:14","date_gmt":"2025-06-03T23:59:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/156074\/"},"modified":"2025-06-03T23:59:14","modified_gmt":"2025-06-03T23:59:14","slug":"as-a-pt-it-took-me-6-years-to-change-my-body-composition-these-5-steps-made-the-difference","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/156074\/","title":{"rendered":"‘As a PT\u00a0it took me 6 years to change my body composition \u2013\u00a0these 5 steps made the difference’"},"content":{"rendered":"

Setting out to reduce body fat<\/a> and build muscle<\/a> at the same \u2013 otherwise known as changing your body composition \u2013 is among the most common goals for fitness<\/a> newbies and gym<\/a> fanatics alike. Adjusting this tissue ratio without major changes in weight can lead to better performance, health and aesthetics.<\/p>\n

However, general advice of ‘strength training and eating protein’ will only get you so far. You can expect a certain amount of trial and error, especially when age, hormones<\/a>, and genetics all play a role.<\/p>\n

One coach who’s been there is Tara LaFerrara<\/a>, a PT with over 12 years experience \u2013 and who inadvertently achieved body recomposition over six years. ‘I didn\u2019t do this on purpose,’ she admits<\/a>. ‘But things started to shift when I focused on these things.’ <\/p>\n

5 body recomposition tips 1. Strength train 3-4 times per week<\/p>\n

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    ‘Body recomposition starts with building muscle, and strength training is where the magic happens,’ says LaFerrara. ‘It\u2019s not about doing endless cardio \u2013 it\u2019s about challenging your body with weights<\/a>, focusing on proper form, and progressively<\/a> getting stronger.’ Ways to overload progressively include adjusting your intensity (the amount of weight lifted), the volume (number of reps performed) or tempo (the speed you perform each rep). <\/p>\n

    \"strength<\/a>2. Eat enough protein<\/p>\n

    ‘Protein is the key to building muscle and recovering from strength workouts,’ confirms LaFerrara. ‘I used to underestimate how much I needed, but now I aim for 0.8\u20131g of protein<\/a> per pound (or 1.8-2.2g per kg) of body weight daily.’ She adopts a food-first approach \u2013 ‘Think lean meats, eggs<\/a>, fish, Greek yoghurt’ \u2013 but also recommends ‘a good protein shake’ when supplementation is needed.<\/p>\n

    3. Walk 8-12k steps per day<\/p>\n

    ‘Your workouts are important, but what you do outside the gym matters so much!’ insists LaFerrara. ‘Walking<\/a> is one of the most underrated tools for burning fat, improving recovery, and keeping your metabolism going.’ Studies<\/a> are now suggesting 4k steps may be all you need, while the NHS<\/a> highlights the benefits of even a 10-minute daily walk, so if you can’t get your full 8k, lacing up and getting outside even for a little bit could help you make strides towards your recomposition goals.<\/p>\n

    Related Stories4. Don\u2019t miss mobility or warm-ups<\/p>\n

    Skipping warm-ups used to be LaFerrara’s thing, ‘until I realised that they were non-negotiable for staying injury<\/a>-free and lifting better’. Mobility<\/a> is defined as the ability to actively achieve extended ranges of motion. Mobility work ‘preps your joints, muscles, and nervous system for the workout ahead’ by focusing on exercises that improve joint flexibility and function. <\/p>\n

    These exercises therefore reduce your risk of injury by ‘taking a joint through controlled ranges. This will give you greater use of soft tissue, making you able to dissipate forces across more muscle, therefore reducing the stress on a muscle’, says Elite Third Space London PT, Andy Vincent.<\/p>\n

    Common warm-up movements include thread the needles, quadruped hip rocks, lunges<\/a> with overhead reach and Cossack squats.<\/p>\n

    5. Rest <\/p>\n

    Actually recover on rest days. ‘Rest<\/a> days don’t mean you\u2019re lazy \u2013 they\u2019re where the gains happen,’ explains LaFerrara. ‘Your body needs time to recover and rebuild from all the hard work you\u2019re putting in. I used to overdo it, thinking more was better, but now I honour my rest days every Thursday and Sunday.’ She admits: ‘This was the hardest lesson for me to learn.’<\/p>\n

    LaFerrara reminds us that ‘body recomposition isn\u2019t about quick fixes or crash diets. ‘It\u2019s about sustainable habits, consistency, and trusting the process. If I can figure this out over six years, you can absolutely start seeing results by sticking to these five steps.’<\/p>\n

    Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the <\/strong>WOMEN’S HEALTH NEWSLETTER<\/strong><\/a><\/p>\n

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