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Fall Into Change: Achieve Body Recomposition This Season
As the leaves turn and the season changes, it’s a perfect reminder that change can be good—and that includes taking care of yourself. Our Summer Shred clinic showed that amazing transformations are possible with the right combination of nutrition, training, and recovery. The goal? Body recomposition: losing fat while maintaining or even building muscle. This approach is sustainable, effective, and perfect for busy adults who want real results without drastic measures.
Why Fall is the Perfect Time
Just like the season, your body can shift in powerful ways. Fall is a time to reset routines, create habits that stick, and step into a healthier, stronger version of yourself. Even small, consistent changes now can pay off for months to come.
Nutrition: Fuel for Transformation
Nutrition is critical for body recomposition. A slight calorie deficit (10–20%) encourages fat loss while still fueling muscle growth. Protein intake is key: aim for at least 1 gram per pound of body weight, spread throughout the day to support recovery and growth (Naked Nutrition).
Training: Strength + Smart Cardio
Progressive resistance training drives muscle growth. Gradually increasing the intensity of workouts challenges your muscles, while balancing cardio supports fat loss without hindering gains. Training 4–6 days a week sets you up for success (Strength and Conditioning Journal).
Recovery: Rest Matters
Sleep (7–9 hours per night) and stress management are essential. Proper rest supports hormone regulation, muscle repair, and overall health (National Sleep Foundation). Dr. Mark Hyman reminds us, “The body is a self-healing organism. Give it the right tools, and it will do the work.”
Real Results from Real People
Our Summer Shred clients proved what’s possible in just six weeks:
Take the Step This Fall
Fall is about transformation—why not make it personal? Step into a program that meets you where you are and helps you reach your goals in a supportive, judgment-free environment. You don’t have to do it alone.
Book a free intro session today at pittsburghfit.com/go and see if Pittsburgh FIT is the right fit for you. Small changes now can create lasting results, and this season is the perfect time to commit to yourself.
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