What Is Body Recomposition: The Ultimate Guide to Losing Fat and Gaining Muscle Simultaneously

Have you ever felt ‘too soft’ in some part but also too weak and lacking ‘tone’? Or have you stepped on the scale and wanted to lose weight, but also wanted to get stronger at the gym simultaneously? While outdated advice may lead you to believe that you can either be in a deficit and lose weight or go on a bulk and gain muscle one at a time, for many of us, there is a better option.

Body recomposition is a process of losing fat and building muscle simultaneously. It is sustainable and achievable, with straightforward dietary and exercise alterations, and it is perfect for beginners and more experienced athletes.

Let’s explore in more detail how to switch up your routine without drastic changes and leave you feeling and looking your best.

What is body recomposition, and how does it work?

Body recomposition is a term used to describe reducing body fat while simultaneously building or at least maintaining muscle mass. Unlike traditional weight loss, which focuses on losing overall body fat from fat and muscle, body recomp usually does not involve significant weight changes; instead, the composition changes.

So, what are the key principles of body recomposition?

1. Resistance training. Lifting weights with progressive overload, at least three times per week, helps stimulate muscle growth.
2. A high-protein diet. Eating enough protein helps repair the trained muscles and promotes satiety. It also helps preserve lean body mass during a caloric deficit.
3. Strategic calorie management. Body recomposition usually involves eating at maintenance calories or a slight calorie deficit, with breaks and adjustments, depending on the progress.

It is impossible to turn fat into muscle, as they are fundamentally different tissues. However, research has demonstrated that body recomposition is achievable across different groups, including untrained individuals, those who are trained, and even older adults, although the outcomes may vary. The combination of resistance training with smart dietary shifts signals the body to preserve and build lean body mass while using the body fat for energy.

Of course, genetic variations, age, the level of training, adherence to the plan, and other factors play significant roles in how effective recomposition will be, and nothing is guaranteed, but it is worth a try. Especially if you do not have a lot of weight to lose or fall into the ‘skinny fat’ category and lack muscle mass.

Who is body recomposition best suited for?

Some groups are likely to benefit from body recomposition more than others:

• Untrained individuals. Beginners experience the quickest and most dramatic body recomposition effects because of their body’s response to new training stimulus and ‘newbie gains.’
• People with more body fat. People who are not already extremely lean tend to lose weight more easily.
• Detrained athletes. Thanks to muscle memory, athletes returning after a break can achieve their previous form more easily.
• Intermediate resistance-trained individuals. People with resistance training experience still can achieve body recomposition, but to a smaller extent and much slower than beginners.

I asked Taylor Osbaldeston, a registered holistic nutritionist, to elaborate more:

Body recomposition is best suited for individuals who don’t have a significant amount of weight to lose but want to improve their muscle mass while reducing body fat. It’s particularly effective for those with lower muscle mass, individuals who have been sedentary in the past, or people struggling to break through a plateau. Also, this approach is ideal for those with a moderate body fat percentage who want to build lean muscle without undergoing extreme bulking or cutting phases.

She also added that body recomposition may be a good approach for people who have experienced weight fluctuations or have tried numerous diets without much success: “Unlike extreme dieting cycles, body recomposition focuses on gradual and sustainable muscle gain and fat loss at the same time, ensuring long-term health and performance improvements.”

Body recomposition is not impossible for more advanced trainees, but it tends to be much slower. Research papers point to several factors:

• Adaptations to training. Beginners respond more dramatically to any training stimulus, leading to more rapid muscle growth.
• Genetic limitations. People who have been properly training for years approach their genetic ceilings for muscle building, making further gains harder.
• Hormonal changes. Expired trainees during caloric restriction may experience lower testosterone and higher cortisol, which makes muscle building and fat loss harder. Lifestyle, age, and genetics can also influence this.
• Starting body composition. More advanced trainees often have more muscle mass and less body fat, leaving little room for dramatic changes.

How do you actually do body recomposition?

Now that we have covered body recomposition and its main principles, let’s look at how to do it practically.

What's the right nutrition plan for body recomposition?

Body recomposition requires specific dietary approaches. Instead of solely focusing on a calorie deficit, body recomposition is based on a high-protein diet with a slight calorie restriction, maintenance, or cycling calories, depending on your metrics and the body’s responses.

That being said, carbs and healthy fats should not be neglected. Carbs are necessary for fuelling your workouts, while healthy fats support healthy hormones and are vital for some vitamin absorption. Furthermore, neglecting or removing food groups often leads to a lack of satiety, hunger, and overall poor health.

Some people choose to cycle their nutrients, focusing carbs around their workouts and having fewer carbs but more healthy fats on rest days. However, this heavily depends on individual preferences and how your macros look throughout the day. Those with a lower calorie and carb intake may benefit from carb cycling. On the other hand, individuals with a lot of carbs may find it difficult to pack them into a few meals.

There is no one-size-fits-all diet for recomp, but multiple studies have shown that a high protein intake of 2.0–3.4 g per kg of body weight per day supports recomp more than lower intakes. Several online calculators can help determine your macros, but the best approach would be to consult a professional.

When it comes to body recomposition, calorie needs are much more nuanced than a standard fat-loss diet. The key here is a strategic calorie deficit that supports fat loss while providing enough energy for muscle growth. Start with your Total Daily Energy Expenditure (TDEE): you can calculate it using your Basal Metabolic Rate (BMR) and an activity multiplier. Once you have your TDEE, aim for a 10–20% calorie deficit on most days, but adjust this based on your training intensity and recovery needs. On training days, especially during strength workouts, it’s crucial to eat at or slightly above maintenance to fuel your muscles for repair and growth. Conversely, rest days may call for a more significant deficit to keep fat loss in check.

Taylor Osbaldeston

It is essential to highlight that the calorie deficit should be small; otherwise, you will lose muscle along with the fat, making body recomposition ineffective.

What kind of workout is best for body recomposition?

Another key difference between body recomposition and traditional weight loss is that exercise is essential for recomping, while overall weight loss can be achieved through diet alone. Resistance training with progressive overload is key to maintaining or building muscle mass while losing fat, as long as it is combined with a high protein intake.

A study of 99 older women found that resistance training for 24 weeks thrice a week resulted in body recomposition and increased muscular strength. Those with lower starting body fat presented with more recomposition, but the differences in strength were not significant.

Benefits of strength training:

• Muscle growth. Strength training signals your body to grow or maintain muscle mass to meet the environmental demands.
• Fat loss. Strength training during a caloric deficit limits muscle mass loss, steering it towards fat loss.
• Metabolism support. Muscle burns more calories at rest than fat, thus more lean body mass results in a higher metabolism.
• Overall health. It supports healthy function, improves strength, daily function, bone health, and limits age-associated muscle loss.

A balanced program based on your physiques and fitness goals is the best approach, but your primary focus should be compound moves, such as squats, deadlifts, bench presses, and rows, as these work several big muscle groups simultaneously. Accessory moves or those focusing on more minor muscles, such as glute kickbacks, calf raises, ab workouts, or bicep curls, are still required to achieve a well-balanced physique, but these can be left toward the end of the workout.

It is suggested that a minimum of 2–3 days per week of strength training is effective for most beginner and intermediate trainers. However, most programs focus on 3–5 sessions per week for best results and a more tailored approach, especially if you are more experienced.

Now, when it comes to cardio, there is a never-ending debate. It is not required to lose fat or weight per se, but it can be an effective tool to increase calorie burn and support endurance and heart health. You can add cardio finishers after your workout or on one or two separate cardio days. However, ensure it does not interfere with your recovery or strength training. After some trial and error, I found adding a 10–15 minute cardio session after my workout 1–2 times a week and focusing on my daily steps to be the best approach for body recomposition.

An often overlooked but crucial aspect is mobility, flexibility, and recovery. Doing proper warmups and cool downs, and, ideally, some mobility training on your rest days, is essential to prevent injuries, support muscle recovery, and joint health. Being sore and stiff is not a badge of honour — it will likely limit your range of motion, resulting in less effective workouts. Likewise, proper recovery, such as sleep, stress management, and rest days, is essential to letting your muscles repair and grow and to prevent burnout.

How long does body recomposition take?

There is no precise timeline for body recomposition, as it depends on your starting point, goals, adherence, genetics, and other factors. Either way, you should not measure progress based on scale weight. Your weight will likely stay the same or even increase as you gain muscle mass.

The best way to track progress is to take measurements and progress pictures weekly or every two weeks. You can also look at how your clothes fit. Muscle is denser and more packed than fat, taking up less space. Thus, even though your weight does not decrease as you lose fat and gain muscle, your measurements do.

Body recomposition is a slow, strategic process, and the timeline can vary greatly based on factors like age, metabolism, previous fitness history, and consistency. For those starting with lower muscle mass or who have been on a cycle of restrictive dieting, changes may appear more slowly. You might see gradual improvements in strength, muscle tone, and fat loss after about 3–6 months, but for a truly transformation-level recomp, the process can take up to a year.

Taylor Osbaldeston

When it comes to long-term progress, consistency is key. However, this does not mean perfect adherence to your workout routine and diet 100% of the time. Holidays, special occasions, and occasional indulgences are just as important. Sometimes progress can stall or slow down, especially after doing this for a while; hence, having progress pictures to reflect on can help you stay motivated. We tend not to notice minor changes as we see ourselves daily, but looking back at your physique just a month ago reveals how far you have come.

Another aspect that has helped me stay motivated in my fitness journey is progressive overload and focusing on improving my form. Seeing how you progress from bodyweight to loaded barbell variations or moving from the lowest weight on the machine toward the middle is rewarding and keeps me going. Of course, feeling strong, fit, healthy, and achieving my physique goals also helps.

Is body recomposition safe?

Body recomposition is safe for most healthy individuals. However, people with health concerns should talk to their doctor to determine the best approach. Especially, if you have medical conditions, are pregnant, over or underweight, over 50, have not exercised in a long time, or have a history of injuries.

The possible downsides of body recomposition are:

• Overtraining. Poor programming or not taking rest days may lead to fatigue, burnout, or even injury.
• Nutrition deficiencies. Cutting calories too low, eating the same foods, or lacking in some food groups can lead to deficiencies.
• Not meeting your expectations. Progressive overload can lead to significant progress, but you must have realistic expectations and patience.

Is body recomposition always the best approach? Exploring alternatives

Despite all the benefits of progressive overload, there are some cases when other approaches may be better.

• You have a lot of weight to lose. If you are after significant weight loss and have a high body fat percentage that you need to reduce for health or aesthetics, focusing on weight loss and a bigger calorie deficit may be a better approach.
• You lack muscle. If you are underweight or ‘skinny fat,’ you should focus on gaining muscle first and eating at least at maintenance or a slight surplus.

Another well-known approach among lifters is bulking and cutting — eating in a calorie surplus to put on mass, aiming for muscle, but being okay with some fat, and then being in a calorie deficit to burn away the fat and reveal the muscle underneath. This may be a better approach for you if you are an experienced lifter who wants to maximise muscle growth. Bulking should come first if your main goal is building muscle and you are okay with putting on a bit of fat. On the other hand, if you have excessive body fat, cut first.

Despite the merits of bulking and cutting, Osbaldeston notes that for most people, body recomposition is “a better option, especially if they are looking for long-term, sustainable results.”

Since bulking and cutting cycles can put stress on the body and affect hormone levels and metabolic function, “they often lead to weight fluctuations that aren’t ideal for those looking for consistent, balanced health. For example, if you're in your 40s or 50s and don’t have the same ability to recover or maintain muscle as you did when younger, extreme cycles of bulking and cutting can stress the body, leading to issues like increased fat storage or muscle loss.”

Final thoughts

Body recomposition focuses on sustainable diet, exercise, and lifestyle changes to gain muscle and lose fat simultaneously without cycling through bulks and cuts or doing extreme diets. Detrained individuals or beginners can benefit the most; however, even those with lifting experience can still see significant benefits and sustainable changes in body composition.

Focus on a high-protein diet, a slight calorie deficit on rest days and at maintenance on workout days, resistance training with progressive overload, and daily movement outside the gym. However, managing stress and focusing on recovery are also crucial.

Either way, always strive for balance and sustainable changes rather than a perfect routine, and have patience. Taking progress pictures or measurements may help you stay motivated, but also learn to enjoy the process instead of just focusing on the end goal.