Why Progress Feels Slow

The catch with recomposition is its pace. For someone past the beginner stage, expect only about half a pound of fat lost and a quarter pound of muscle gained in a good month. On the scale those two nearly cancel out, so the number sits still for weeks.

That flat line is exactly where most people give up — they read 'no change' and assume nothing is working. But fat and muscle are quietly swapping places underneath. Give it six months of consistent training and a small deficit, and the change in the mirror is unmistakable, even if the scale ends up almost where it started.