Body Recomposition: Can You Lose Fat And Gain Muscle At The Same Time?


Gaining muscle while losing fat is what everyone wants to do. People always ask if this is possible because they can’t decide what they want to do first.
If you visit online forums you will see this question all the time. Usually the responses are quite negative. They are told to pick a goal and not try to do both at the same time.
This is good advice if it’s given to people who are already in decent shape but want to look really good.
However for the average person that has quite a bit of weight to lose it isn’t the right answer.

The topic of body recomposition is hotly debated in the online fitness community. Some people say you can gain muscle and lose fat at the same time but other experts disagree. As usual I won’t go into too much detail.

This site isn’t about intellectual debate.

It’s about getting results.

To answer the question: Yes, losing weight and gaining muscle at the same time is possible.

If you are overweight and start a new diet and weight training routine you will most likely gain some muscle and lose fat.
The goal of the program is for you to lose weight. But because you are new to training it is easy for your body to add some muscle mass.
This is a great thing because those extra pounds of muscle will make you burn more calories.
You will also look and feel better as a nice bonus.

At this point most people would try to sell you their training and diet program to ‘teach you how to lose fat and gain muscle fast’.
I will be giving you all the information for free because there is no secret to this.
If you aren’t used to weight training start a program like StrongLifts 5×5. This program will make you stronger and you will be able to gain muscle while losing weight.
Follow all of our advice on diet and cardio and you will lose weight.

Keep in mind that this only works for a short period. After a while you will no longer get stronger if you are losing weight.
This is because you are no longer a complete beginner to weight training.
After this beginner phase you have to eat more calories than you burn to gain muscle.

How long does this great phase last?

I can’t give you an exact answer to that. Like a lot of things related to training and weight loss it depends on the person.
I can tell you for sure that you will wish it lasted longer once it’s over. It truly is a great time for someone getting into weight lifting.
Enjoy it while it lasts. Pretty soon you will have to train harder and progress will slow down to normal speed.

Is gaining muscle and while losing fat possible if you aren’t a beginner?woman deadlifting

I’m not claiming that body recomposition isn’t possible unless you are a complete beginner. Some people have successfully pulled it off. However it isn’t very efficient and the overwhelming majority (~99.9%) of people would be better off not trying.
Unless you are a beginner to weight training focus on losing weight or gaining muscle one at a time and you will see results faster.
Seeing results in the mirror is very important as I have covered before. It will keep you motivated and honestly….who doesn’t want to see improvements in their body quickly?

The exception would be athletes in weight class sports. For them it might be a good idea to stay at more or less the same body weight for years at a time.

However athletes aren’t the readers of this site. If you are a serious athlete you either need to know a lot about training or hire a competent coach to help you.

So to summarize:

  • You can gain muscle and lose fat at the same time.
  • It’s not efficient.
  • I wouldn’t recommend it for the majority of people.

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