How to build muscle and lose fat at the same time

Building muscle and losing fat at the same time, also known as "body recomposition," can seem like a daunting task. However, with the right approach, it's possible to make progress in both areas simultaneously.

What the research science says:
Recent studies have shown that a combination of resistance training and a calorie deficit can lead to body recomposition.

​One study published in the Journal of Applied Physiology found that a combination of resistance training and a calorie deficit led to significant decreases in body fat and increases in muscle mass, even in older adults. The study participants followed a 12-week program that included resistance training and a calorie deficit, and saw an average reduction in body fat of 3.5%, and an average increase in muscle mass of 2.5%.

Another study published in the Journal of the International Society of Sports Nutrition found that a combination of resistance training and a moderate calorie deficit led to significant decreases in body fat and increases in muscle mass in a group of overweight and obese men. The study participants followed a 12-week program and saw an average reduction in body fat of 4.4%, and an average increase in muscle mass of 3.5%.

A 2020 study published in the Journal of the American Medical Association found that a combination of high-intensity interval training and a calorie deficit can lead to body recomposition. The study participants followed a 12-week program of high-intensity interval training and a calorie deficit, and saw an average reduction in body fat of 4.4%, and an average increase in muscle mass of 2.4%.

​It's worth noting that there is individual variability and results can vary depending on starting point, age, hormones, genetics, adherence and more. But overall, these studies provide strong evidence that body recomposition is possible through a combination of resistance training and a calorie deficit.

The key to body recomposition is creating a calorie deficit while also increasing muscle mass. This can be achieved by combining these five principles:

1. Resistance Training: Incorporate compound exercises such as squats, deadlifts, and bench press into your workout routine. These exercises target multiple muscle groups at once and help to increase muscle mass while also burning calories. Aim to lift heavy weights with low reps, and progress gradually over time.
2. Adequate Protein: Consume enough protein to support muscle growth. Protein is the building block of muscle, and consuming enough of it is crucial for muscle recovery and growth. Aim for at least 1 gram of protein per pound of body weight.
3. Consistency: Stick to a consistent workout routine and don't be afraid to challenge yourself. Progressing in your resistance training will help you build muscle and burn calories at the same time.
4. Calorie deficit: To lose fat, you need to be in a calorie deficit. This means you burn more calories than you take in. A calorie deficit can be achieved by eating a healthy, balanced diet and monitoring your caloric intake. You can use an app or website to calculate your maintenance calorie needs and reduce it with about 15-20%
5. Be patient: Body recomposition takes time and patience. Don't get discouraged if you don't see results right away. Remember that muscle growth is a slow process, and progress may not be as visible as fat loss.

Remember, progress takes time and consistency is key. It’s also important to note that your progress is not linear and you will have plateaus, but as long as you stick to the principles, you’ll be able to achieve both of your goals: building muscle and losing fat.