When it comes to improving your physique, most people think in terms of either losing fat or gaining muscle. But what if you could do both at the same time? That’s the promise of body recomposition — and it's not just a theory; it’s very possible under the right conditions.
What Is Body Recomposition?
Body recomposition refers to the process of simultaneously losing fat and gaining muscle, resulting in a leaner, stronger body. Unlike traditional dieting or bulking phases that focus purely on weight changes, recomposition emphasises changing your body’s makeup: lowering body fat percentage while building or preserving lean muscle mass.
You may not see dramatic shifts on the scale, but you’ll notice significant visual changes and improvements in performance.
What Are the Benefits?
Body recomposition offers a variety of advantages beyond aesthetics:
Enhanced physique: A lean, muscular look without drastic weight fluctuations.
Better metabolic health: Increased muscle mass improves insulin sensitivity and overall metabolism.
Strength and athletic performance: More muscle equals better function and strength in daily life and sports.
Long-term fat control: Muscle burns more calories at rest, making it easier to stay lean.
Injury prevention and posture: Stronger muscles stabilise joints and improve body mechanics.
Can You Lose Fat and Gain Muscle at the Same Time?
Yes, but with some important caveats.
Body recomposition is most achievable when:
You’re new to resistance training.
You’re returning after a long layoff (due to "muscle memory").
You have higher levels of body fat.
You optimise your training and nutrition consistently.
For seasoned lifters who already have significant training experience and low body fat, recomposition becomes much slower and harder to achieve naturally. In those cases, focusing on one goal at a time (cutting or bulking) often produces better results.
How to Achieve Body Recomposition
Nutrition
The cornerstone of recomposition is dialling in your nutrition:
Slight calorie deficit or maintenance: Aim for a 10–15% deficit below maintenance. Too large a deficit can hinder muscle gain.
High protein intake: Consume 1.8–2.7 grams per kilogram.
Balanced macronutrients: Include carbs and fats to support training performance and recovery.
Nutrient timing (optional): Prioritise protein-rich meals before and after workouts to optimise muscle repair.
Training
Your program should focus on building strength and muscle:
Prioritise resistance training: 3–5 sessions per week.
Focus on compound movements: Squats, deadlifts, presses, rows, and pull-ups.
Progressive overload: Consistently increase weight, reps, or training difficulty over time.
Strategic cardio: Keep cardio moderate and use it primarily to aid recovery and fat loss without impairing muscle building.
Recovery is just as important as training — without proper sleep, stress management, and nutrition, body recomposition becomes much harder.
Is It Better to Focus on One Goal at a Time?
While body recomposition is possible, some individuals will achieve faster and more dramatic results by focusing on a single goal: either fat loss or muscle gain.
Here's when and how to do it:
Fat Loss Phase ("Cut")
Calorie deficit: 20–25% below maintenance.
Strength training: Continue heavy lifting to preserve muscle.
Cardio: Moderate to aggressive, depending on fat-loss goals.
Duration: Typically 6–12 weeks.
Muscle Gain Phase ("Bulk")
Calorie surplus: 5–15% above maintenance.
Progressive strength training: Focus on adding weight or volume.
Minimal cardio: Enough to maintain heart health, but not too much to interfere with gains.
Duration: 4–6 months or longer for noticeable muscle gains.
Which approach is right for you?
If you're new to training, overweight, or returning from a break, start with recomposition.
If you're already lean and looking to optimise physique further, it’s usually better to cycle between cutting and bulking.
