Losing weight gets hyped up as the main sign of being fit or healthy, especially in celebrity circles and among hardcore gym-goers. But Shivohaam Bhatt, who trains Ranbir Kapoor, notes that if you are just chasing a lower number on the scale without building muscle, you are setting yourself up for trouble – and possibly damaging your health.
Recently, Bhatt took to social media to warn that dropping weight too fast, especially with crash diets or punishing workouts, can do more harm than good. You risk losing muscle, ending up with saggy skin, and slowing down your metabolism. Instead, he’s all about “body recomposition”. That’s just a fancy way of saying: focus on building muscle while losing fat, not just shedding pounds.
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Weight Loss Vs. Body Recomposition: What Expert Says
Shivohaam Bhatt, who has trained celebrities like Ranbir Kapoor, differentiates between changing total body composition versus simply losing weight. While losing weight might be helpful, particularly for people who are clinically obese, doing so as a stand-alone goal can impair physical function and muscle tone.
“Weight loss is a very healthy goal for people who are clinically obese. Losing weight will resolve many health issues… Weight loss improves confidence, but if done incorrectly, you may lose muscle tone, and your body may sag, leaving loose skin,” Bhatt explained.
Why Muscle Matters Beyond the Scale
Muscle tissue is metabolically active, which burns energy even at rest. It improves insulin sensitivity and supports cardiovascular health. The body is more prone to lose muscle than fat in the absence of resistance or strength exercise and sufficient protein intake, according to Bhatt.
“Building muscle helps burn fat because muscle is metabolically alive … If you don’t build your muscles through weight training and proper protein intake, your body will conserve energy and lose muscle, making fat loss harder,” Bhatt added.
Balanced Fitness: Cardio, Strength and Nutrition
Different workouts do different things for your body. Bhatt recommends mixing it up: high-intensity interval training (HIIT), functional strength moves, and some moderate cardio. Forget about endless runs or obsessing over step counts. If you want to lose fat and keep muscle, you need a balance.
“Training, clean eating, and stress management are important … Functional training involves movements that replicate real-life actions, like lifting heavy objects or climbing stairs,” Bhatt said.
In terms of nutrition, Bhatt cautioned against making drastic calorie cutbacks without consuming enough protein because this approach raises the possibility of losing muscle.
How to Track Real Progress
Tracking your real progress isn’t about what the scale says. Pay attention to how your clothes fit, how strong you feel, and your energy levels. If you’re always tired, getting weaker, or you look “smaller but not firmer,” you’re probably losing muscle, not just fat.
If you want to know if your routine is actually working, focus on strength gains, energy, and changes in body composition—not just pounds lost. The real recipe for lasting results? Regular training, plenty of protein, good sleep, and managing stress. That’s what keeps you fit for the long haul.
