The Dr. Shannon Show Fitness Rewired Capsule #9: What Actually Works for Body Recomposition
Apr 7, 2026
A concise guide to body recomposition using the REPS framework for strength training. Practical tips on cardio timing and why light-moderate sessions protect recovery. Clear nutrition targets and protein guidance without extreme dieting. Real-life recovery wins and why science-backed, low-joint-stress classes can replace overtraining.
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Use The R.E.P.S. Framework For Muscle
- Do strength training using the R.E.P.S. framework: Repetitions to near-failure, targeted Exercise selection, high Protein, and a structured weekly plan.
- Shannon specifies reps 4–30 to failure, 0.75–1 g protein per lb, and training each muscle ~2 times/week.
Prefer Single Muscle Exercises Over Complex Moves
- Choose single-muscle exercises and avoid complex combination moves when your goal is hypertrophy.
- Shannon recommends simple exercises targeting one muscle and taking them near failure in ≤30 reps for best muscle stimulus.
Make Cardio Mostly Low Intensity
- Do about 150 minutes of cardio weekly, mostly light to moderate, and include only one or two short HIIT sessions.
- Shannon suggests walking/jogging for recovery-friendly mileage and a 10-minute intervals class for HIIT.