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body recomposition

Body Recomposition: How To Build Muscle And Lose Fat At The Same Time

Do you want to know how to build muscle and lose fat at the same time? This post will teach you about body recomposition and help you achieve your fitness goals.

You might have faced this question whether it’s possible to build muscle and lose fat at the same time.

Some experts might have said that such a body recomposition is not possible while others may have said that it is.

Well, based on science, it should be possible to do a body recomposition to build muscle and lose fat at the same time subject to certain conditions that we will learn below.

How you can build muscle

Every day your body undergoes two stages when it comes to muscle.

Protein synthesis where your body builds up muscle from the basic components of peptides and amino acids.

Protein degradation where your body breaks down muscle into peptides and amino acids.

Now, if your body is in a healthy state then the protein synthesis and protein degradation balance each other out.

This means you don’t gain or lose a significant amount of muscle in your daily life. i

If you want to build muscle then the protein synthesis in your body should exceed the protein degradation.

Strength Training

The most important factor that increases protein synthesis is strength training.

Strength training will damage your muscles so that the body is forced to perform protein synthesis to repair the muscles so that they grow stronger than before.

Strength training needs to be performed with progressive overload. This means that you need to keep attempting to put your muscles under heavier load with each workout.

Putting your muscles under heavier stress will force them to adapt and grow stronger.

So the more weight you can lift, the stronger you get. And the stronger you get, the more muscle you build.

Calorie surplus

Another important factor in building muscle is to eat sufficient calories that your body can use to build muscle.

This needs to include sufficient protein that will provide the components for muscle growth.

Also, a calorie surplus is required so that the body can go into a state that ensures protein synthesis.

How you can lose fat

To understand how to lose fat, you need to understand what is called energy balance.

Energy balance refers to the number of calories that you consume and the calories that your body burns.

Calorie deficit

To achieve fat loss, you need to be in a calorie deficit. This means that the number of calories you consume should be less than the number of calories that your body burns.

When you consume food, your body uses some of the calories for energy and stores some of the calories as fat.

When the food has been digested, the body starts burning the stored fat.

If you consume more food than what your body can burn, then you start gaining fat.

Likewise, if you consume less food than what your body can burn for energy, then you start losing fat.

It does not matter what kinds of food you eat but as long as you can get into a calorie deficit, you will lose fat.

Protein consumption

As part of body recomposition, our goal is to build muscle and lose fat.

This makes certain types of calories more important than others when it comes to building and preserving muscle.

These are the calories that you need to get from a high-protein diet that is shown to help reduce fat and help build/retain muscle.

The recommended amount of protein is 1 to 1.2 grams per pound of body weight for the average person. If you are overweight, then 0.8 grams protein per pound of body weight should be sufficient.

(Here are some vegetarian and non-vegetarian sources of protein you can try.)

How you can build muscle and lose fat at the same time

Whether you will be able to achieve body recomposition to build muscle and lose fat depends on certain factors.

  • If you are a beginner at lifting weights or are restarting your strength training after a long gap then you should be able to build muscle and lose fat at the same time.
  • If you have been lifting weights for some time but have not been focussing on using heavy, compound movements to achieve progressive overload then you should be able to build muscle and lose fat at the same time.
  • If you have been lifting weights for almost a year with a focus on heavy, compound movements and achieved significant strength and muscle then you will probably not be able to build muscle and lose fat at the same time.

The issue is that when the body is put into a calorie deficit, it tends to lose fat but it also is unable to achieve protein synthesis.

Therefore, where you want to build muscle, you need to ensure that your body is not in a calorie deficit.

You need to eat slightly more calories than what you need for maintenance so that you can build muscle.

So if you want to build muscle while in a calorie deficit, the only way it is possible if the protein synthesis can be accelerated.

This is only possible in people who are new to strength training or who are starting again after a long gap.

Their body is very responsive to the stimulus of strength training and is able to achieve protein synthesis even with a calorie deficit.

However, this is only temporary and what we call “newbie” gains. This will eventually subside when you have built a certain amount of strength and muscle and it will not be possible to build muscle and lose fat at the same time.

So to achieve a body recomposition to build muscle and lose fat at the same time, you need to perform the below:

Maintain a moderate calorie deficit

You need to be in a moderate calorie deficit of around 20 to 25% so that your body can lose fat but also have the ability to build muscle.

If you are performing around 3-6 hours of strength training per week, then your daily calories could be based on:

  • 1.2 grams of protein per pound of body weight
  • 1 gram of carbohydrates per pound of body weight
  • 0.2 grams of fat per pound of body weight

Once you have calculated this, you can use a good diet plan that you enjoy.

Use strength training with heavy compound movements

To be able to build muscle and lose fat, it is a must to perform strength training exercises 3-6 times per week.

The workout plan that you follow should consist mainly of heavy, compound movements that give the most bang for the buck.

They provide the fastest way to build a foundation of strength and muscle for your entire body.

Use high-intensity interval training to lose more fat

Cardio can be a useful tool when you want to lose fat without restricting your calories too much.

You just need to perform sufficient cardio that will put your body in a calorie deficit to help you lose fat.

One of the best forms of cardio that helps to achieve this is high-intensity interval training.

Here you need to perform bouts of high-intensity phase and recovery phase cardio for just a short duration of 15-20 minutes per day.

This means you just need to perform around 1-2 hours of high-intensity interval training per week to get the most benefit of cardio.

Get enough sleep for muscle recovery

Good sleep is known to increase testosterone and growth hormone.

Both of these are crucial for helping your muscles to recover after your strength training sessions.

Good sleep also helps in burning fat.

You need to be getting a good restful sleep of at least 7 to 8 hours per day.


You should now have all the knowledge that is required for body recomposition so that you can build muscle and lose fat at the same time.

To summarize, you need to get into a calorie deficit, eat sufficient protein, perform strength training and high-intensity interval training, and get enough sleep.

If you have any questions, please let us know in the comments below.

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