Most of us who go to the gym have a desire to both build muscle and lose weight. We dream of that svelte and toned fitness influencer look. But can you drop excess fat while building muscle, or do you have to create separate muscle-building and weight-loss phases into your training plan? The fitness industry often debates how realistic recomping is – the ability to lose weight while simultaneously building muscle. Despite the topic’s controversy, scientific evidence supports the concept of body recomposition, though outcomes can vary depending on factors like experience level, diet, and training strategy.
Who Has the Best Chance of Recomp Success?
- Beginners: New lifters often see rapid gains in muscle and fat loss simultaneously due to how unadapted their bodies are.
- Those returning from a layoff: People who previously had muscle mass and are getting back into training can regain muscle quickly while losing fat.
- People with higher body fat percentages: The body has more stored energy (fat) to support muscle growth, even in a calorie deficit.
How to Make It Work:
- Eat in a slight calorie deficit: Not too aggressive — aim for 200–500 calories below maintenance.
- Prioritize protein: Aim for at least 0.7–1 gram of protein per pound of body weight to support muscle repair and growth.
- Strength train consistently: Focus on progressive overload with resistance training, 3–5 days per week.
- Don’t overdo cardio: Include some for heart health and fat burning, but too much can hinder muscle growth.
- Recover well: Sleep 7–9 hours per night and manage stress, both of which influence hormones and recovery.
- Track progress with body measurements, photos, and strength gains, not just the scale.
While results won’t come as quickly as when focusing purely on fat loss or muscle gain, body recomposition is possible, especially with a disciplined approach. If your focus is a lean, strong physique, it’s a sustainable and efficient long-term goal.
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