Losing weight and building muscle are two of the most common fitness goals. It’s also pretty common that people will want to achieve these goals simultaneously, which is referred to as body recomposition. But is it possible? Or is it all a bunch of hoopla?
In this article, we’re going to dive into the idea of body recomposition, and how to effectively burn fat and build muscle.
The truth about body recomposition
Losing fat and building muscle at the same time can be achieved. But there’s a lot more to it than you might think.
For one, I wouldn’t recommend it for just anyone. We’ll get into who it is and isn’t really suited for and why, shortly.
The next important thing to consider is the sheer amount of time it will take.
The process of building muscle and burning fat both take time on their own. And it is true that if you’re spending time on multiple goals simultaneously, less time and effort will be put into each of those goals as opposed to putting all of that time and effort into just one goal for a period of time, and then moving on to the next.
This means that if you were to focus only on one goal for a period of time, and then transition to the other, you’re more likely going to see better progress. And achieve it quicker, too.
Because trying to achieve both at the same time can slow down the progress of each, it will take a long ass time to actually see great results. Which can be discouraging as hell.
You could have six months go by and not notice a ton of progress, but if you were to spend those six months focusing on only one of those goals, you would see tremendous progress.
This is especially true for beginners, and those who have a higher body fat percentage and minimal muscle mass.
The truth is that body recomposition goals are better suited for those who are more advanced, experienced, already have a higher muscle mass to fat mass ratio, or for those who maybe aren’t looking for much progress but just want to stay active and not gain weight.
That being said, let’s get into how it all really works.
How to really burn fat and build muscle
Pick one of them, and spend as much time focusing on that goal as it takes until you’re comfortable switching to the other. This could be 3 months, 6 months, maybe even a few years. It all depends on what exactly your goal is, and where your starting point is.
Now this isn’t to say, though, that if you focus on losing weight first that you shouldn’t also lift weights. You definitely should. It’s just that your main focus and gameplan for the time being should be centered around losing weight and not getting crazy strong or jacked.
Which to choose first?
This brings up the common question of should you bulk or cut first? But to get down to it..
If someone is starting with a higher body fat percentage, and not much muscle mass, it’s better to focus on losing weight first.
It can be hard to see muscle in the beginning when someone has more body fat, making it difficult to see progress. Building muscle oftentimes also requires someone to eat more, which isn’t what a person would want to do if they already have body fat to lose.
This is especially true for those who are uncomfortable with their body fat levels. Their main priority should first be to get down to a level that they are much more comfortable with and can then focus on a muscle-building phase.
And on the other hand, if someone is comfortable with where they are body fat wise and are more concerned with building muscle and strength, then going for a building or bulking phase first can work just fine.
Practical tips for each
For losing weight, the main goal is to achieve a calorie deficit, and the main driver of that is going to be nutrition.
- Track your calories, find your maintenance calories and then start with a slight 200 – 300 calorie deficit
- Eat plenty of protein
- Aim for 25 – 30 grams of fiber per day
- Eat lots of nutrient dense foods like fruits, veggies, leafy greens, wholegrains, and beans
- Limit or avoid sugary drinks and other “sneaky calories” such as alcohol, sweets, junk food, etc
- Get plenty of steps every day
For building muscle, the main driver is going to be through resistance training, followed by an appropriate protein and calorie intake.
- Follow a simple lifting routine hitting each muscle group 1-3 times per week (this could be a full body 3x per week routine, or an upper/lower routine 1-2x per week, or whatever routine fits best for you)
- Pick 1-2 exercises per muscle group, per workout
- Perform 2-4 sets per exercise, taking the muscle close to muscular failure (let’s say, around 3 reps or less away)
- Get plenty of protein, anywhere from 0.8 – 1 gram per pound of body weight
- Get plenty of total calories, eating at least at maintenance or being in a slight 200 – 500 calorie surplus
- Prioritize good sleep
And again, how long you will stay in each phase depends on where you currently are and what exactly you want to achieve. It could be 3 months, or up to a few years.
If you’re reading this, you’re amazing. And I hope you found this helpful. And if you’re looking to achieve your health and fitness goals like these, or any others, I would love to work with you!
Check out my online coaching page for more info below, and if you’re interested in keeping up with my articles and content, follow me on social media @lanenelsonfitness (Instagram & threads) or sign up for my email list on my homepage!
Thanks for reading!