Losing weight while gaining muscle sounds too good to be true, but is it really possible? Many people focus on either losing fat or building muscle, but body recomposition offers a way to achieve both simultaneously. Explore how it works and what it takes to make progress with us at FITLUC.
Gaining Muscle
For most of us, gaining muscle mass means building lean muscle tissue, mainly skeletal muscles, a process called muscular hypertrophy. While many pursue muscle growth for looks, increasing muscle mass can also lead to a faster calorie burn, which boosts your basal metabolic rate (BMR). However, the initial challenge in gaining muscle is ensuring that protein synthesis exceeds the amount of protein broken down, alongside proper intake of overall nutrients. This process is often paired with resistance training, which triggers hormonal responses that promote muscle growth. When done correctly, muscle gain can enhance strength, endurance, and reduce the risk of injuries and falls, while also improving bone density, heart health, and more.
Losing Weight
Most people understand weight loss as the science of a calorie deficit, and they aren’t wrong. Perhaps a more precise way to approach this is to focus on “losing fat” rather than just “losing weight”, as excess body fat can be harmful to your health when unchecked and can hinder your muscle-building goals. Achieving a calorie deficit means consuming fewer calories than your body needs. This forces your body to tap into its fat stores to make up for the energy deficit, which can make it harder to maintain your current weight. When your weight is within a healthy range, you are less likely to develop chronic diseases such as heart disease and type 2 diabetes. Furthermore, you may experience increased energy levels, equipping you to better pursue your health goals. With less body fat, you’re also likely to have reduced joint stress, greater confidence, and more restful nights.
Body Recomposition
The intentional act of losing fat and gaining muscle at the same time is called body recomposition. Some might refer to it as “recomping”. It is most embraced by weightlifters and bodybuilders, but more and more people are exploring it as a viable way to work towards a healthier lifestyle. Body recomposition is about sensible eating and following a targeted exercise routine to transform your body shape.
Is it Possible?
It can seem counterintuitive to increase your intake of protein and sustain nutrients when you want to lose weight, but truly, it’s more complicated than that. In body recomposition, fat loss takes centre stage, and the best way to measure that is not with a weighing scale, but with a tape measure. Since muscle is denser than fat, you might even weigh more than before, but your physique will show whether you’ve made progress in gaining muscle and losing fat at the same time. So yes, it is possible to gain muscle and lose fat through body recomposition—and the key is to focus on other benchmarks (like how your clothes fit) rather than just the number on the scale.
Factors that Influence Body Recomposition
What are the key factors to consider when pursuing body recomposition? By recognising how they influence your progress, you can achieve your goals more quickly through consistency and balance. While there isn’t a universal approach that works for everyone, these basic principles provide clues as to what to focus on for surefire success.
Nutrition
The core of nutrition in body recomposition is consuming a diet high in protein. Healthline recommends increasing protein intake to at least 0.64g per lb (1.4 g/kg) of body weight. Even while in a calorie deficit, consuming more protein helps preserve muscle mass. It can also be helpful to limit processed foods and carbohydrates while focusing on fibre-rich foods, which not only help you stay full but also support digestive health and overall well-being.
Exercise
The primary exercise for body recomposition is strength training. This type of training involves performing exercises that enhance physical strength, which consequently helps build muscle mass. It is also referred to as resistance or weight training. Weightlifting, bodyweight exercises, isometrics, and plyometrics are all examples of strength training. While less emphasised, cardiovascular (cardio) exercises play an equally important role in body recomposition, as they significantly speed up fat loss. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State) are examples of cardio exercises.
Metabolism
Body recomposition can elevate your metabolic rate, helping you burn more calories throughout the day. Through the process, it’s important not to starve yourself, as insufficient food intake can cause your body to break down muscle for energy. Increasing muscle mass naturally boosts your resting metabolic rate (RMR), allowing you to burn more calories even at rest. However, if your metabolism has slowed due to poor diet and inactivity, it may inhibit your progress and make it more difficult to achieve your recomp goals.
Recovery
The saying “no pain, no gain” is common, but recovery is just as crucial in body recomposition. Overtraining not only increases the risk of injury, potentially derailing your progress, but it can also disrupt your anabolic hormone levels, which are vital for muscle growth and strength. Additionally, try not to let stress get to you, as it can negatively affect muscle development. One study suggests that acute psychological stress is linked to muscle atrophy.
Genetics
Genetics are an undeniable factor in body recomposition, although it may work against or for you depending on your goals. It can influence how easily you build muscle, burn fat, and even how your body stores weight. Some people naturally gain muscle faster or have a higher metabolism, while others might have to work a little harder. Things like hormone levels, muscle fibre types, and recovery speed can vary for each individual.
Adopting a Practical Approach to Body Recomposition
Strength training and proper nutrition lay the groundwork for muscle growth, but rest and recovery are just as essential. Remember, progress isn’t just about working harder—it’s about working smarter. A practical approach entails being consistent and accountable, listening to your body, and making adjustments as needed to sustain progress while maintaining overall health.
A great way to get started is by working with a professional fitness trainer. At FITLUC, we specialise in personalised training programmes and evidence-based strategies to help you reach your fitness goals efficiently and safely. Our guidance ensures a customised approach for each client, making every body recomposition journey smoother and more effective.
Potential Challenges
Body recomposition—essentially losing fat and gaining muscle simultaneously—is considerably tricky. It requires strict attention to calories in vs calories out, in addition to a carefully balanced diet and training routine. You need to know exactly how much you’re eating, what it’s made of, and how much you’re burning. That said, it takes a ton of planning, discipline and patience, which is why it can be frustrating if progress is slow.
For new lifters, it’s possible to build some muscle while in a calorie deficit; but that window is often short-lived. A deficit means taking in less energy, and you can’t gain much on less. That is when bulking and cutting cycles may be recommended and customised to the individual’s specific goals, body composition, and fitness level.
Conclusion
While body recomposition is challenging, it’s absolutely possible with the right approach. By focusing on balanced nutrition, consistent strength training, and proper recovery, you can successfully lose fat and build muscle over time. Stay patient, stay consistent, and remember—it’s all about progress, not perfection.
For more information on how to achieve your body recomposition goals, reach out to our trainers at FITLUC. We have worked with beginners, fitness enthusiasts, as well as celebrities to help them transform their bodies and reach their full potential. Trust us to provide expert coaching, personalised plans and the support you need to look and feel good. Join the FITLUCFam today.
