Body Recomposition: How to Lose Fat and Gain Muscle Simultaneously

Can you lose fat and gain muscle at the same time? Yes, and it’s called body recomposition.

Unlike traditional fitness goals that focus on either weight loss or muscle gain, body recomposition aims to transform your body by reducing fat while building lean muscle. Whether you’re a beginner or looking to break through a plateau, body recomposition could be your key to a stronger, leaner physique.

Let’s break down what body recomposition is, how it works, how to approach it with effective workout and diet plans, and whether it’s right for you.

What is body recomposition?

Body recomposition refers to the process of simultaneously losing body fat and gaining muscle mass. Unlike weight loss, which focuses on decreasing the number on the scale, recomposition focuses on improving body composition, your ratio of fat to lean muscle.

This approach shifts attention away from weight alone and toward a more holistic view of health and fitness. You may not see massive changes on the scale, but your body will look leaner, more toned and feel stronger.

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The goal isn’t necessarily to change your weight dramatically, but to reshape your body so you look and feel leaner and stronger. Unlike traditional bulking and cutting phases, recomposition is more subtle and sustainable, particularly for beginners, those returning to training, or anyone looking to improve overall health and performance.

How does it work?

Body recomposition works by manipulating your training, nutrition and recovery to promote fat loss while stimulating muscle growth. Here’s how:

• Muscle growth (hypertrophy): Triggered by resistance training and adequate protein intake.
• Fat loss: Achieved through a slight caloric deficit and metabolic stress from training.
• Nutrient partitioning: Your body learns to use nutrients more efficiently, sending calories to muscles rather than fat stores.

Key mechanisms include:

• Progressive overload (lifting heavier or more intensely over time)
• Adequate protein intake (to support muscle repair and growth)
• Energy balance fine-tuned to support fat loss without compromising muscle gain

Thus, body recomposition occurs through:

• Strength training: Triggers muscle hypertrophy (growth).
• Caloric control: Maintains a slight calorie deficit to reduce fat without hindering muscle development.
• Protein intake: High protein diets preserve and build lean mass.
• Recovery: Adequate rest allows the body to repair and grow stronger.

The magic lies in creating the right balance. That means enough stress to stimulate muscle growth, but enough dietary restraint to lose fat.

How to body Recomposition

1. Utilize fat loss techniques

To lose fat during recomposition, do the following:

• Slight caloric deficit: Aim for 100-300 calories below maintenance.
• Eat whole foods: Emphasize vegetables, lean protein, whole grains and healthy fats.
• Increase non-exercise activity thermogenesis: Walk more, take stairs and stay active.
• Limit added sugars and processed foods: These can stall fat loss.
• Prioritize sleep and stress management: Poor sleep and stress increase cortisol, which can impair fat loss.

2. Focus on gaining muscle

To gain muscle without adding fat:

• Strength train consistently: Focus on progressive overload.
• Lift heavy with proper form: Use compound exercises to maximize stimulus.
• Eat enough protein: 0.8–1.2 grams per pound of body weight daily.
• Fuel workouts: Don’t train fasted. Include carbs before and after sessions.
• Track progress: Increase weights, reps or time under tension over time.

3. Follow a body recomposition workout plan

To build muscle and burn fat simultaneously, your workout routine should focus on:

• Strength training (three to five times per week):
  • Compound lifts: squats, deadlifts, bench press, rows
  • Progressive overload: increase weight or reps weekly
• Cardio (one to three times per week):
  • Low-intensity steady state (LISS) or high-intensity interval training (HIIT)
• Recovery days:
  • Active recovery, stretching or complete rest to allow muscle repair
• Sample weekly split:
  • Monday: Upper-body strength
  • Tuesday: Lower-body strength
  • Wednesday: Cardio or active recovery
  • Thursday: Push (chest, shoulders, triceps)
  • Friday: Pull (back, biceps)
  • Saturday: Legs and core
  • Sunday: Rest or light cardio

4. Eat a body recomposition diet

To support both fat loss and muscle gain, your nutrition must be dialed in.

• Macronutrient guidelines:
  • Protein: 0.8-1.2 grams per pound of body weight daily
  • Carbohydrates: Support training and recovery (complex carbs like oats, sweet potatoes, fruit)
  • Fats: Healthy fats like avocado, olive oil, nuts (20 percent to 30 percent of daily intake)
• Calorie approach:
  • Start at maintenance calories or a slight deficit (100-300 kcal below maintenance)
  • Use a recomp calculator to estimate needs, and adjust every two to four weeks
• Meal timing tips:
  • Eat protein with every meal
  • Pre-workout/post-workout meals are key for performance and recovery
  • Avoid large calorie swings from day to day

Sample body recomposition diet

Here’s a sample day of eating for a 160-pound individual targeting 2,100-2,300 calories:

Macros: ~180 grams protein, 200 grams carbs, 70 grams fat

Tips:

• Adjust portion sizes based on your calorie needs.
• Use a tracking app to stay within range.
• Prioritize protein and fiber for satiety.

Sample body recomposition workout plan

This weekly plan focuses on building strength while supporting fat loss:

Day 1: Upper-body push

• Bench press: 4×6
• Overhead press: 3×8
• Dumbbell flyes: 3×10
• Triceps dips: 3×10
• Core (plank + leg raises): 3 rounds

Day 2: Lower body

• Back squat: 4×6
• Romanian deadlift: 3×8
• Walking lunges: 3×10 per leg
• Calf raises: 3×15
• Cardio: 15-20 minutes of HIIT or brisk walk

Day 3: Rest or active recovery

• Light cardio, mobility work, yoga

Day 4: Upper-body pull

• Pull-ups or lat pulldown: 4×8
• Barbell row: 3×8
• Dumbbell bicep curls: 3×12
• Face pulls: 3×15
• Core (Cable crunch + side plank): 3 rounds

Day 5: Full body

• Deadlift: 4×5
• Dumbbell bench press: 3×10
• Bulgarian split squats: 3×8 per leg
• Kettlebell swings: 3×15
• Cardio: 20 minutes of LISS

Weekend: Rest or optional cardio/mobility

Is it safe? (Who should avoid it?)

Yes, body recomposition is safe for most people, especially if done gradually and with attention to proper form and nutrition. However, there are exceptions.

Who should be cautious?

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• People with medical conditions (consult a doctor or dietitian)
• Advanced athletes may find it hard to gain muscle and lose fat at once, cycling between bulking and cutting may be more effective
• Those with eating disorders may struggle with the focus on macros and body metrics

Listening to your body, prioritizing sleep and managing stress are all critical for safe and sustainable recomposition.

Body recomposition is generally safe for:

• Beginners
• Returning lifters
• Overweight individuals
• Recreational athletes

When to avoid or modify:

• Advanced athletes: Might require bulking/cutting phases to see progress.
• Medical conditions: Always consult a healthcare provider before starting.
• History of disordered eating: Tracking macros/calories can be triggering.

Frequently asked questions

Can beginners do body recomposition?

Yes, beginners often see the fastest and most dramatic results because their bodies are highly responsive to training.

How long does body recomposition take?

Expect visible results in eight to 12 weeks, with continuous improvement over months.

Should I track calories and macros?

Yes, especially in the beginning. Tracking helps optimize results and ensure adequate protein intake.

Can I recomp without lifting weights?

Not effectively. Strength training is essential for muscle growth. Cardio alone won’t build muscle.

How do I know if it’s working?

Track your progress with:

• Progress photos
• Body measurements
• Strength increases
• Body fat percentage

Do I need supplements?

Not necessarily. Whole food sources should cover your needs. Protein powder and creatine can help if dietary intake is insufficient.

Is cardio necessary?

It’s helpful but not mandatory. Prioritize strength training, and use cardio as a supplement for fat loss and heart health.

Can I recomp at 20 percent body fat?

Yes, you can absolutely recomp at 20 percent body fat.

In fact, individuals with 15 percent to 25 percent body fat (men) and 23 percent to 33 percent (women) are typically in a great position to undergo body recomposition. Here’s why:

• Higher fat stores provide energy, making it easier to fuel muscle growth even in a slight calorie deficit.
• You’re likely to respond well to resistance training, especially if you’re new or detrained.
• You don’t need to “cut” aggressively before seeing visual improvements.

Tips if you’re recomping at 20 percent body fat:

• Maintain a slight calorie deficit (~100-300 kcal/day).
• Prioritize protein (0.8-1.2g/lb. of body weight).
• Focus on progressive overload in training.
• Track your body composition changes, not just weight.

What triggers body recomposition?

Body recomposition is triggered by a combination of the following key factors:

1. Resistance training
   • Especially compound movements that activate multiple muscle groups.
   • This is the main stimulus for muscle growth.
2. Adequate protein intake
   • Supports muscle repair and growth while preserving lean mass during fat loss.
3. Energy balance management
   • A slight caloric deficit promotes fat loss without compromising muscle gain.
   • Maintenance calories can also work if training intensity is high.
4. Progressive overload
   • Continuously challenging your muscles signals them to grow.
5. Recovery
   • Sleep, rest days and stress management are essential for growth and hormone regulation.
6. Insulin sensitivity and nutrient partitioning
   • A trained body becomes more efficient at sending nutrients to muscle rather than fat stores.

Bonus: Beginners, people returning from training breaks or those with higher body fat percentages tend to experience faster and more pronounced recomposition results due to their bodies’ high responsiveness.

Conclusion

• Body recomposition is a powerful approach for anyone looking to build a leaner, stronger, healthier body, without choosing between cutting fat or gaining muscle.
• With the right workout routine, diet strategy and a focus on consistency, you can reshape your physique and improve your overall fitness.
• Whether you’re new to training or restarting after a break, body recomposition is an attainable and sustainable goal. Start today, track your progress and watch your body transform over time.