Guide to Building Muscle and Losing Fat
When asked the question if you’re wanting to Lose Body Fat, Build Muscle or achieve Both - we understand why the majority of people would want to achieve Both! Particularly when you’re just starting out in your fitness journey it makes sense to want to work on your strength and improve your muscle mass while still being able to lose weight. It's one of the most popular fitness goals because it feels like you're getting the best of both worlds. You want to get stronger, leaner, and more defined, all without choosing one goal over the other. And while this is totally understandable, there’s more to achieving both than meets the eye.
So is it too good to be true? This approach is called body recomposition, and while it can work for some people, there are a few things you should know to manage expectations and set yourself up for success. Let’s dive into how it works and what you can realistically expect from this journey. Plus, we’ll show how effective training plays a crucial role alongside nutrition in achieving your desired results.
What is Body Recomposition?
Body recomposition refers to the process of simultaneously building muscle and losing fat. While this can be an effective approach, it’s important to understand that it works best under certain conditions. Typically, muscle gain thrives in a calorie surplus (eating more calories than you burn), while fat loss is most effective in a calorie deficit (eating fewer calories than you burn).
The goal with body recomposition is to hit the sweet pot, usually through a small calorie deficit, adequate protein, and strength training. While it's certainly possible to achieve, some factors will determine how successful you'll be.
How Does Training Enhance Body Recomposition?
Training is a powerful driver in achieving body recomposition. When you lift weights or perform resistance training, your body signals muscle fibers to grow and adapt to the demands placed on them. By engaging in a strength Program, you can stimulate muscle growth, even while in a slight calorie deficit. Here’s why:
- Strength Training Preserves Muscle Mass: When you're losing fat, your body may turn to muscle as an energy source if you're not strength training. Consistently challenging your muscles helps prevent this, allowing you to lose fat while maintaining or even building muscle.
- Boosts Metabolism: Strength training increases muscle mass, which boosts your resting metabolic rate.
- Supports Fat Loss: Resistance training enhances fat loss by increasing your overall calories burned. High-intensity strength workouts, especially combined with proper nutrition, can lead to an elevated metabolic rate for hours post-workout - this is known as the afterburn effect.
Is Body Recomposition Possible for You?
The good news is that body recomposition is achievable, especially if:
- You're new to strength training: Beginners tend to see faster changes in muscle and fat composition, even in a slight calorie deficit. Your body is more responsive to strength training, making muscle gain and fat loss more feasible.
- You have higher body fat percentages: If you have more stored energy in the form of body fat, your body can use that energy for muscle growth while shedding fat.
- You're returning to training: If you're coming back after a break, your muscles "remember" previous training, making it easier to rebuild muscle while losing fat.
That being said, if you find you're not seeing the results you want - especially in terms of muscle gain - it may be time to shift focus.
Why Does Recomposition Work for Some and Not Others?
The key challenge is that muscle gain and fat loss require different environments. To build muscle effectively, your body needs to be in a calorie surplus, meaning you're consuming more calories than you're burning. This extra energy supports the building and repair of muscle tissue. On the other hand, to lose fat, your body needs a calorie deficit to tap into fat stores for energy.
When you're aiming for body recomposition, the aim will be to place you in a minor calorie deficit. This approach allows some muscle growth while burning fat, but it may not be as fast or noticeable as if you were focused solely on muscle gain or fat loss.
Here’s where training comes in handy: if your calorie intake is low but you're training hard, it may lead to slower muscle gains because your body will prioritise using that protein for energy rather than muscle repair and building. That’s why adding a surplus creates the ideal environment for muscle growth.
While body recomposition might sound complex, your training plays a pivotal role in the process. Resistance training - whether it’s lifting weights, bodyweight exercises, or resistance bands - gives your muscles the necessary stimulus to grow and become stronger, even in a calorie deficit.
Why It's Still a Great Starting Point
Starting with a body recomposition goal is a great approach, especially if you're unsure whether to focus on muscle gain or fat loss. It offers a balanced way to improve your body composition without being overly restrictive or focused on one outcome. It can also be incredibly rewarding to see both fat loss and muscle gain over time.
However, if your primary goal is to gain muscle and you find that you're struggling to see noticeable progress, transitioning to a calorie surplus with a goal of Muscle Gain can provide better results. In this state, your body has the extra energy it needs to build muscle more effectively, allowing you to focus fully on your muscle growth goals. Likewise if you feel as though you would prefer to prioritise weight loss to start with, moving to Lose Body Fat in a larger deficit might be a better starting point for you.
Our Recommendation
While body recomposition is possible and can be effective for some, it’s not the ideal path for everyone. For those newer to strength training or with higher body fat, you may see great results initially. But if you're feeling like your muscle gains are slow, and your primary goal is to build muscle, shifting to a calorie surplus will help you achieve that goal more efficiently.
Ultimately, if you're looking to make the most out of your training, focusing on either fat loss or muscle gain at a time will give you the best results. But if you're starting off with a recomposition goal, enjoy the journey—and remember, consistency, proper nutrition and a structured Program will lead to long-term success.
If you are ready to start your Building Muscle & Losing Weight Journey, start your MWU 7-Day Free Trial now. Unlock access to everything Platinum Membership has to offer with no pre-payment required.
