Build Muscle and Lose Fat at the Same Time?

🤔 It's a common question that many people ask: "Is it possible to build muscle and lose fat at the same time?" Well, the answer is a definite YES! In this article, I'll delve into the details and share valuable insights on how you can effectively accomplish this remarkable goal.

When you simultaneously lose fat and gain muscle, it's called body recomposition or body recomp for short. For example, if you lose 2 kilograms of body fat and gain 2 kilograms of muscle at the same time, you'll stay at the same weight but look leaner and more muscular. This means your body composition has changed.

If you've been weightlifting for a while, you've probably noticed that achieving this goal is more challenging than it sounds. So, what does it take to build muscle and lose fat at the same time? Well, there are three golden rules you need to follow:

1.Resistance training

When it comes to building muscle while losing fat, one key component that plays a crucial role is resistance training. Resistance training involves exercises that work against a force or resistance, such as weightlifting or using resistance bands. It is highly effective in promoting muscle growth and strength.

Let's delve deeper into the importance of resistance training for muscle building. A study conducted by Backx et al. sheds light on the significance of incorporating resistance training into your routine. In their research, participants were subjected to a weight loss regimen without exercise, with a caloric deficit of only 25% for a duration of 12 weeks. Surprisingly, both the high (0.8 g/kg) and low (0.4 g/kg) protein groups lost 9 kilograms within this timeframe.

However, here's an important finding: Out of those 9 kilograms lost, a staggering 2 kilograms consisted of muscle mass, regardless of the protein intake. This aligns with research conducted by Heymsfield, S.B., et al., indicating that when you undergo weight loss without exercise, a significant portion of the weight you shed will likely be muscle, ranging from 22% to 35%, regardless of your nutritional approach.

Incorporating resistance training into your fitness routine not only helps to maintain muscle but also has additional benefits. It increases your overall metabolic rate, allowing you to burn more calories throughout the day, even at rest. This can further aid in fat loss and enhance your body composition.


Higher Protein intakes:

Higher level of daily movement:


Joseph Munoz, Body Recomposition: Can you gain muscle and lose fat at the same tome? 2022

Backx, E.M., et al., Protein intake and lean body mass preservation during energy intake restriction in overweight older adults. Int J Obes (Lond), 2016. 40(2): p. 299-304.

Heymsfield, S.B., et al., Weight loss composition is one-fourth fat-free mass: a critical review and critique of this widely cited rule. Obes Rev, 2014. 15(4): p. 310-21.
Cava, E., N.C. Yeat, and B. Mittendorfer, Preserving Healthy Muscle during Weight Loss. Adv Nutr, 2017. 8(3): p. 511-519.

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