Can You Lose Fat and Build Muscle at the Same Time?

Body recomposition refers to the process of reducing body fat and building muscle simultaneously. Unlike traditional approaches that focus solely on weight loss or muscle gain, body recomposition emphasises improving your overall body composition-the ratio of muscle to fat-to create a stronger, leaner, and healthier physique.

Achieving a successful body recomposition requires a combination of strategic strength training, a flexible and sustainable nutrition strategy, and good habits. You guys should know that I am not a trainer to promote 'quick fixes' which is why I encourage you if you do have fat loss goals, to focus on body recomposition not just fat loss!

 

Here’s how to get started:

 

The Role of Strength Training in achieving a body recomposition

Strength training is the foundation of body recomposition. Building muscle not only improves your physique but also increases your resting metabolic rate, helping you burn more calories even at rest. WIN/WIN right?

 

Why Strength Training Matters:

• Preserves Lean Muscle: When in a calorie deficit, strength training helps maintain muscle mass while promoting fat loss.
• Stimulates Muscle Growth: When applying progressive overload to your strength training (gradually increasing weight, reps, or intensity over time).
• Boosts Metabolism: More muscle means a higher metabolic rate, which supports fat burning.

How to maximise your results with strength training

• Follow a structured program: Follow a structured program that aligns with your specific goals, for example you want to grow huge glutes, ensure your program prioritises glute development. You want to train 2-4 days per week, and repeat your program for at least 6-8 weeks prior to switching it up, to maximise your time to apply progressive overload.
• Ensure you prioritise good technique - Prior to progressing with your weights, ensure you have gained confidence with your technique.
• Focus on Progressive Overload: Gradually increase weights or reps over time to continue challenging your muscles. Ensure you are tracking your sessions to stay accountable to progressing!
• Train true to your potential - Lifting true to your potential is critical for achieving body recomposition because it ensures that your muscles are being adequately challenged to stimulate growth and adaptation
• Allow Recovery: Rest days and adequate sleep are crucial for muscle repair and growth.

How Nutrition Impacts Body Recomposition

Your nutrition plays a pivotal role in body recomposition. Instead of drastic diets, focus on an approach that is flexible and tailored to your lifestyle. If you can't sustain your approach, you will NOT sustain your results!!

 

 

Key Nutrition Tips for Body Recomposition

• Protein is King: Aim to consume sufficient protein daily to support muscle repair and growth. A good starting point is 1.5-2.2 grams of protein per kilogram of body weight.
• Calorie Balance Matters: Determine whether you need to be in a slight calorie deficit, maintenance, or surplus depending on your starting point and goals. If you are wanting to achieve fat loss results sooner, you may consider creating a slight calorie deficit of 150-300 calories below your maintenance. If you are in it for the long run, you may consider going in a surplus to build muscle prior to focusing on fat-loss. If you're happy for a steady journey (my recommendation) then stick to maintenance calories whilst prioritising your daily protein intake.
• Include Whole Foods: Focus on nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats to fuel your body and recovery.
• Your approach must fit into your lifestyle - If you want to sustain your results, you are going to want to ensure your nutrition approach is sustainable for you! Aim for a weekly averages for your calorie/macro goals over setting daily goals, this allows you to reduce your calories through the weekdays to have more calories over the weekend to enjoy social events, whilst still hitting your weekly goals and achieving progress! The busybuttbalanced APP does this for you! This makes adhering to your nutrition realistic!

 

Can You Achieve Recomposition on Maintenance Calories?

Contrary to popular belief, you don’t always need to be in a calorie deficit to achieve body recomposition. It is possible to build muscle and lose fat while maintaining your current calorie intake by:

 

1. Optimising Your Macros: Allocate a higher percentage of your calories to protein and balance the rest between carbohydrates and fats to fuel your workouts and recovery.
2. Maximising Training Efficiency: You want to ensure you are lifting true to your potential! And working close to failure on your main lifts. You may also consider hitting a daily step target or incorporating a cardio session into your week. (to keep your energy output consistent)
3. Focusing on Nutrient Timing: Prioritise protein and carbohydrate intake around your workouts to enhance performance and recovery.
4. Managing Stress and Recovery: Proper sleep, stress management, and recovery strategies ensure your body can adapt and grow from training.

By following this approach, you can achieve sustainable results without the stress of extreme dieting, making it easier to adhere to your plan.

Will achieving a body recomposition take longer when sticking at maintenance calories?

By following this approach, you can achieve sustainable results without the stress of extreme dieting, making it easier to adhere to your plan. Achieving body recomposition at maintenance calories can take longer because you're not in a deficit to burn fat quickly or a surplus to build muscle rapidly. However you are much more likely to create results that you can actually sustain when doing so. And if you are a beginner to strength training, you will likely achieve results faster than you would think!

Below is my progress from just 3 months! Sticking at maintenance calories, hitting my daily protein intake, and sticking to my Train with Beth sessions!

 

Do you have to do cardio to recomp?

Not necessarily. I recommend just sticking to a daily/weekly step target to keep your energy output consistent. You can chose to add in a cardio session such as some HIIT to increase your energy expenditure but it isn't necessary. 

 

Tips for Staying Consistent:

• Set Realistic Goals: Focus on small, measurable changes rather than aiming for rapid transformations.
• Monitor Progress: Take photos, measurements, or track how your clothes fit. Avoid relying solely on the scale, as muscle weighs more than fat.
• Create Habits: Schedule workouts, prep meals in advance, and prioritise sleep to support recovery.
• Find a Support System: Join a community or work with a coach to stay motivated and accountable.

 

Body recomposition is about finding the balance between losing fat and building muscle in a way that fits your lifestyle. By prioritising strength training, adopting a flexible and sustainable nutrition approach, and focusing on long-term consistency, you’ll achieve results that you can actually sustain!!

Remember, the key to success is progress, not perfection. Focus on creating a solid foundation that you can build on, and ensure your approach fits realistically into your lifestyle!