Are you struggling to build muscle while losing excess fat? Many people think it's impossible and believe you have to bulk up or cut down to see real results. However, recent studies show otherwise. In this article, I’ll explain body recomposition—building muscle while losing fat—in simple terms, so you can understand how to get started.
The Myth of Bulking and Cutting
For years, the bodybuilding community believed that you needed a big calorie surplus to build muscle, followed by a cutting phase to lose fat. However, research shows that eating too many calories usually leads to fat gain, not muscle growth. The good news? You can build muscle without needing a large calorie surplus—or even any surplus at all.
Who Can Benefit from Body Recomposition?
Beginners: They’re in the perfect position for muscle growth, as they can use stored body fat to fuel muscle development through basic progressive resistance training.
Overweight Individuals: People with higher body fat can still build muscle while in a calorie deficit, using their energy reserves.
Detrained Individuals: Those returning to training after a break can take advantage of muscle memory, allowing them to rebuild muscle quickly.
Sub-Optimized Trainees: Individuals who train regularly but haven’t fully optimized their training or nutrition can still achieve body recomposition.
Five Steps to Successful Body Recomposition
1. Prioritize Training: Be consistent with your training plan and follow each step. Progressive overload is key—this means aiming to increase the weight you lift each week. These two factors are crucial for muscle growth, no matter what your diet looks like.
2. Set Clear Goals: What’s your main focus? If you’re around 8-12% body fat for men or 18-22% for women, focus on building muscle. If you’re over 15-20% body fat as a male or 25-30% as a female, prioritize fat loss.
3. Know Your Calorie Intake: For muscle building, aim for a slight calorie surplus (5-25% above maintenance). For fat loss, aim for a slight deficit (10-20%). Adjust this based on your body composition and training experience.
4. Eat the Right Macros: Start with protein, the most important macronutrient for body recomposition. I recommend 1.6-1.7 grams per kilogram of body weight for those aiming to get lean, and around 1.2 grams for those with more body fat. For example, a person weighing 75 kg with 10% body fat should target 120-130 grams of protein per day.
5. Other Important Details: Make sure you get enough sleep, manage stress, and optimize your workout nutrition timing. Sleep plays a major role in body composition. Research has shown that people who sleep well tend to lose more fat than those who are sleep-deprived, even when on similar calorie diets.
Conclusion
Achieving body recomposition is a realistic goal for many of you. By following these five steps—prioritizing training, setting clear goals, managing your caloric intake, hitting your protein targets, and paying attention to other key details—you can build muscle while losing fat.
Ready to transform your body? Start putting these strategies into practice today! If you found this article helpful, leave a comment below and share your experiences or ask any questions!