The Dr. Shannon Show Body Recomposition Capsule #9: How to Track
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Jan 9, 2026 Clear steps for setting a realistic body recomposition goal and why building muscle should take priority. Discussion of measurement methods from DEXA scans to smart scales and their limitations. Practical tracking tactics like strength logs, photos, measurements, and expecting fluctuations and plateaus.
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Set A Five Pound Muscle Goal
- Aim to build about five pounds of muscle in a year as a realistic, noticeable goal for most women.
- Shannon Ritchey suggests smaller goals if you've already progressed, like three pounds, and to choose what feels appropriate.
Realistic Fat Loss Rates
- Expect fat loss of about 0.5 to 1 pound per week in a small deficit, but not continuously year-round.
- Set fat-loss goals anywhere from a few pounds up to 10–20 pounds depending on individual needs.
Prioritize Muscle Over Fat Loss
- Prioritize muscle growth over aggressive fat loss to avoid under-eating, burnout, and rushed programs.
- Shannon lists six benefits including better recovery, sustainable changes, and actually seeing both muscle gain and fat loss.