10-week resistance-training study
−6.5 lb fat · +2.3 lb fat-free mass
Group averages; study 1 below
REAL RESEARCH. REAL RESULTS.
Studies show that Body Recomp produces amazing results!
Resistance-based carb cycling programs built around strength training, protein, carbohydrate timing and an overall weekly deficit can reduce fat while preserving or increasing lean mass.
4-week intensive training study
−10.6 lb fat · +2.6 lb lean mass
Group averages; study 2 below
Systematic review
114 trials · 4,184 participants
Research summary below
STUDY 1
VARGAS-MOLINA ET AL. (2026)
10
WEEKS
-6.5 lb
FAT MASS
+2.3 lb
FAT-FREE MASS
Resistance-trained adults followed the same four-day-per-week lifting program. The calorie-deficit group averaged about 6.5 lb less fat mass and 2.3 lb more fat-free mass.
STUDY 2
McMASTER UNIVERSITY - SHORT, AGGRESSIVE PROTOCOL
4
WEEKS
-10.6 lb
FAT MASS
+2.6 lb
LEAN BODY MASS
Young men used roughly a 40 percent energy deficit, high protein, resistance training and high-intensity exercise six days per week.
This was a short, tightly controlled research protocol in young men.
It demonstrates what is physiologically possible, not a normal weekly expectation.
114
RANDOMIZED TRIALS
4,184
PARTICIPANTS
THE BIG PICTURE
Resistance-based carb cycling programs improve body composition.
A large systematic review found that resistance training combined with calorie restriction is especially effective for reducing fat mass, while resistance training helps preserve lean tissue during weight loss.
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