Losing fat and building muscle at the same time- this sounds like every fitness enthusiast's dream. You might have heard countless times that this is just not possible, and you need to focus on one. But what if we told you that you can muscle up and slim down at the same time using the science of body recomposition?

Body recomposition hinges on three pillars: heavy lifting, precise nutrition (protein-focused), and recovery. Alongside these two aspects, you also need to focus on rest, recovery, and nutrition.

“When we think about fitness goals, we tend to think about building muscle or dropping body fat, but the combination of doing those two things is really what every single guy wants to achieve in the gym—and it is not easy,” said Ebenezer Samuel, Men’s Health Fitness Director.

He explained that you need to be in a slight caloric deficit, which will help you lose body fat, while being extremely selective about your workouts. Samuel also talked about the importance of how much you are lifting and how often you are progressing those lifts, as per Men’s Health magazine.

These five compound movements preserve muscle while in a deficit:

• Barbell Romanian Deadlift (RDL) – 3-4 sets of 6-12 reps
• Barbell split squat – 3-4 sets of 6-10 reps
• Incline dumbbell row – 3 sets of 8-10 reps
• Flat dumbbell press – 3 sets of 8-10 reps
• Half-kneeling single-arm overhead press – 3 sets of 8-10 reps

Now you may be wondering how and what you should eat to be on a caloric deficit to lose body fat. Well, it’s actually quite simple.

Nutrition Strategy: Eating in a Deficit Without Losing Muscle

The essence of body recomposition to gain muscle and lose body fat is to lift heavy while eating at least 200 to 300 fewer calories than you burn. This, along with consistent progressive overload, is a surefire way to lose body fat while building muscle and hitting your body goals.

"You can exercise your little heart to its desire, but if you're not maximizing your recovery and your performance with nutrition, you're leaving a lot of opportunity on the table,” explained Dezi Abeyta, R.D., Men’s Health nutritional advisor, as per Men’s Health.

The first thing you need to do is prioritize protein- the more protein you have, the better muscle you build. Of course, you can also end up overeating protein to a point where it’s not optimal for your body.

Focus on 1.6-2.2 grams of protein per kilogram of bodyweight (0.8 grams per pound of body weight).

Some high-protein foods include:

• Whey protein shake
• Lean jerky
• Greek yogurt with fruit
• Protein bar
• Lean beef, chicken, fish

Secondly, opt for 25-40 grams of carbohydrates pre- and post-workout. Remember, carbohydrates are not your enemy: they actually help fuel your muscles and brain.

Thirdly, aim for 20-30% fats in your overall calorie intake. Opt for fats like avocado, nuts, and seeds, instead of oils.

Lastly, maximize fiber, helping you stay full throughout your day.

Do you think you can gain muscle and lose fat with the body recomposition strategy?

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Written by

Avantika Das

Edited by

Rati Agrawal