How to Lose Fat and Build Muscle

Before getting into the details, let's answer the question that everyone seems to have. Is it possible to burn fat and build muscle at the same time? Yes, it is not only possible, but has been studied and observed many times and is even the expected pathway of physical adaptation in 4 scenarios. The scenarios are when you are a beginner, overweight with excess body fat, detrained (i.e. after an injury or time off), and if you decide to use steroids or other performance-enhancing drugs. In fact, one of the only times it will be unlikely that you can gain muscle and lose fat is when you are an advanced lifter who is already lean.

• What you've been told: Bulk and Cut
• What does it mean to "Recomp"
• The basics of a recomp
• Recap and Final Remarks

What you’ve been told: Bulk and Cut

As any gym bro can tell you, the bulk and the cut are the most common ways prescribed to either build muscle or burn fat. Most people believe there is no in-between when talking about the bulk and cut, and it leads to some big misconceptions about how the body works and what to expect. My aim is not to disparage the bulk and cut method either because it does have its place and can be a useful tool when used correctly, but it should not be sold as the only method.

So why do people believe that the bulk and cut are the only way? This likely stems from old bodybuilding culture where off-seasons were filled with as many calories as possible so that they could then cut down just in time for a big show to reveal all that they had built. And while this method can work for some, it is inefficient and ineffective for most people. If you are a very advanced lifter (e.g. a professional bodybuilder) it can be hard to eke out any more muscular gains. However, by ensuring your body can lift more weight and repair efficiently, which is to say be in a significant calorie surplus and utilize a higher body mass to lift heavier weights, it can help secure those last little bits of muscle as you approach the asymptote of your genetic limits.

Outside of the advanced lifter scenarios though, you can bet you'll still gain significant muscle not going hog wild on a bulk nor do you need to risk losing your muscle on a steep, unbearable cut to lose fat. In fact, studies have shown(1) that you are not building more muscle by overbulking, just adding more body fat. The next time someone tells you they gained 20lbs of muscle in a month or two (unless they are on PEDs) you can rest easy knowing that they likely gained no more muscle and are just holding extra body fat. Similarly, anyone trying to lose weight should go at a slow pace of about 0.7% body weight per week to retain maximal muscle on a cut.

Cutting and bulking in discreet sessions does work, but when you are an individual that doesn't fall into a place where solely bulking or trying to cut makes sense, then a recomp where you gain fat and lose muscle is probably the more appealing option.

What does it mean to “Recomp”?

To make a change in the current lean mass to fat mass ratios of your body is to recompose your body or "recomp". The focus is not on a weight goal but in changing the percentages of the types of tissue on your body. In fact, your weight may not change at all on a recomp for some people because the muscle you build offsets the fat you lose, and the scale can't show you that! You can also keep track of your progress just by noting the weights you use in the gym and how you look in the mirror.

A recomp is not just a change in diet or a new fad workout that you can jump on and hope to see amazing results. No. A recomp is the coordination of a proper resistance training regimen, macronutrient balance, sleep and recovery, and optimizing for your body's state. Without each of these facets, it will be difficult to achieve all the goals of a recomp. For example, sleeping even 1 hour less while in a caloric deficit results in significantly more muscle being lost for the same amount of weight being lost(3). Every piece plays a role.

The basics of a recomp.

To do a recomp you need to ensure you have the following :

• A resistance training program to stimulate the muscles to grow and induce muscle protein synthesis
• Ensure that you are eating a sufficient amount of protein to facilitate the muscle building activities
• Eating a total caloric intake of right around maintenance
• Sleeping enough to allow your body time to build and repair those new muscles
• Track your progress and adjust accordingly

Now to look at each of those points individually. Resistance Training

If you want to build muscle and lose fat at the same time then resistance training is nonnegotiable. A complete beginner may be able to get away with only bodyweight exercises, but for most people, you need to be in the gym with a program that lays out what to do each day to ensure you are getting adequate stimulus for muscular development. Without this piece of the puzzle, your muscles will not grow. Protein Intake and Macros

Protein makes up the building blocks of our muscles. Without it, you will not recover from your workouts, and you will not build new muscle. It doesn't matter if you eat enough green vegetables or get your vitamins if you are not consuming enough protein. How do you know how much protein to eat though?

There is a general rule of thumb that says to eat 1g of protein for every lb of body weight (ideally we would use something more like 1.3g per lb of lean body weight but that can be tricky to calculate). If you are within a normal body weight range this can be okay. However, for people who are overweight, this may result in significant overeating of protein. As such, a second rule of thumb has been devised where you eat 1g of protein per your height in centimeters (i.e. someone 168 cm tall would eat 168 g of protein per day). While these numbers may seem a bit high, they will provide your body with the optimal opportunity to utilize the protein you are consuming to build muscle and repair the body and use body fat and the remaining calories you consume to provide you with energy. To quell the fears of those with concerns about eating a high-protein diet, I would point you to the following studies that showed no adverse effects on bone density or kidney function (4)(5)(two of the primary myths about high protein diets).

The rest of your diet macros will consist of the carbs and fats in your diet. A usual breakdown would be to fill 20-25% of your remaining calories with fats and let carbohydrates fill in the rest.

Caloric Intake

For most people doing a recomp, they will want to eat around their theoretical caloric maintenance. To figure out your maintenance calories you can use an online calculator like this one: Calculator.net BMR calculator. Be sure to note the table and use the exercise category that most accurately reflects your activity level. While your specific goals and current physique may have slight effects on the number by a few percent (e.g. eat 15-20% below maintenance if your primary goal is fat loss), eating at maintenance is a safe place to start. You can further optimize based on how your body responds. For example, if you are genetically blessed for adding muscle, you can likely get away with a solid surplus (over 25% of maintenance) without gaining much fat at all. On the flip side, if you are obese then it may be possible to enter a calorie deficit without a significant effect on your ability to build muscle. In any case, that is where personal optimization will come into play.

Sleep and Recovery

Often overlooked in many programs and diets is the need for sleep. Your body will recover and build muscle as you sleep. One of the keys to any successful recomp is ensuring you get your 8 hours of sleep. You might be able to lose some weight without sleeping, but your recovery will be in the gutter and your muscular progression will be little to none. Lack of sleep will make you weaker (6) and inhibit your recovery/muscle building (7). Do not compromise on your sleep. Simultaneously, if you are getting enough sleep and you feel weak and tired instead of progressing your strength over time, it would be prudent to consider assessing the micronutrients of your diet, the amount of time you need to recover from a workout, and your macronutrient breakdown. There are a lot of nuances that are out of the scope of this article. The main point is to ensure you are rested and well-recovered.

Track and Optimize

As you stick to your training regimen and calorie plans, your body will begin to change. Tracking these changes over time will allow you to see how your body is reacting to the inputs you provide it. If you are eating in a deficit to try and prioritize fat loss but are not happy with your strength gains then you can try eating closer to maintenance and monitoring to see if the results align more with your goals. Optimization will familiarize you with your own body and round out your ability to confidently implement changes in the amount you train, what you eat, and how much recovery you need. Understanding how your body reacts to different stimuli removes the veil of mystery from taking control of your physique and overall health.

Recap and Final Remarks

Losing fat and gaining muscle at the same time seemed like a mystery, but adhering to the principles laid out in this article will put you on track to changing your body in the way you want to. There may be certain dietary restrictions and health concerns that affect individuals beyond the scope of this article. This is not meant to be a diagnosis or prescription, but a methodology and framework for you to use as a basis in structuring a routine that allows you to build muscle and lose fat. For example, building a workout program, choosing the individual foods you eat daily, and choosing your overall physique goals all have their own nuances that deserve another article. However, now you have the requisite knowledge to understand how these pieces fit together.