Body Recomposition: How To Lose Weight And Gain Muscle At The Same Time

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How To Lose Body Fat And Gain Muscle Mass At The Same Time

What if I told you it is possible to lose stubborn fat and build lean muscle at the same time, without living in the gym or starving yourself?

It’s called body recomposition.

On today’s episode of Live Lean TV, I’m breaking down the ultimate body recomposition guide on how to lose weight and gain muscle at the same time.

My goal is to break it down into simple and actionable tips, so you’re not just learning, but actually taking real steps to start Living Lean.

I’ll share exactly how I would set up your training program and diet increase lean and aesthetic muscle tissue while reducing that stubborn stored body fat.

To save you time, I’ve added timestamps to each section in the table of contents below.

Table Of Contents: Jump To

Body Recomposition Explained

Want to lose fat and build muscle at the same time?

Here’s how.

Your body’s made of two main things: fat and lean mass.

Fat is your stored energy.

Lean mass is everything else, including your muscles, bones, and organs.

When we talk about body composition, we’re talking about the balance between those two.

Most people today are carrying too much fat and not enough muscle.

Training and eating for body recomposition is the fix.

It means losing fat while gaining muscle — at the same time.

You don’t need to bulk, then cut.

Your body can actually build muscle using your own stored fat as fuel.

That’s what Living Lean is all about.

Body Composition Benefits

Here’s why you need to start focusing on your body composition, not just weight loss.

By focusing on body composition, you’ll get a lot more than just a smaller number on the weight scale.

You’ll lower your risk of chronic diseases, feel stronger, and perform better in your workouts.

You’ll also build a lean, athletic body that looks and feels amazing.

Plus, you’ll experience better mental health and overall well-being.

So, if you want all of this, focus on increasing lean muscle tissue and reducing excess stored body fat, not just decreasing the number on the weight scale.

How Realistic Is Body Recomposition For Men And Women?

Body recomposition is totally realistic for most men and women when you follow the right approach.

It’s especially doable if you’re:

• A beginner to weight training
• Currently lifting but not following the key workout plan factors
• Returning to training after a long break
• Higher in body fat

Think you’re too ‘skinny fat’ to recomp?

Think again.

At 20% body fat, body recomposition is totally possible.

Since there’s still room to build muscle while losing fat, a “skinny fat” person is an ideal candidate for body recomposition.

Now, it’s still possible for people with lower body fat to achieve body recomposition, but it’s harder.

That’s because they have less fat to use for muscle growth.

For those who are more advanced, building muscle and losing fat at the same time gets trickier.

You’ll need a super precise balance of nutrition and training to see results.

Body Recomposition Workout Plan At Home Or Gym

If you’re working out at home or in the gym, make sure these 5 key factors are in your workout plan to build muscle and burn fat simultaneously.

1. Exercise Selection

The best body recomposition exercises are compound lifts including variations of:

• Squats
• Deadlifts
• Bench presses
• Pull ups
• Rows

These exercises hit multiple muscle groups at once, burning more calories and helping you build muscle and burn fat efficiently.

2. Progressive Overload

To keep growing, you need to challenge your muscles.

That’s called progressive overload.

For example, if you squat 135 pounds for 12 reps in week 1, in week 2 try 140 pounds or complete more reps with 135 pounds.

Training hard by pushing yourself to just shy of failure is key to muscle growth.

3. Cardio

For body recomposition, HIIT cardio is often better than steady state LISS cardio.

However, if you’re older, have injuries, or are carrying more fat, LISS can be a better option.

Just aim to get more movement in your day, with the goal of 10,000 steps.

Remember, strength training is the priority for muscle gain and fat loss, not cardio.

4. Workout Split

Full body workouts and muscle split routines both work for body recomposition.

Aim for 10-20 working sets per body part each week.

If you work out 3-4 times a week, a full body split is ideal for frequent muscle stimulation.

You can start with my Afterburn 2.0 6 week body recomposition program in my app.

If you train more than 4 times a week, a split routine works better for recovery.

For you, I’d recommend my MASS 2.0 program in my app.

5. Consistency And Tracking

Consistency is everything.

Stick to a structured workout plan since it takes the guesswork out, lets you track progress, and ensures you get enough recovery.

Don’t forget — sleep is critical!

Aim for 7-8 hours of quality rest every night.

Body Recomposition Diet

If you want to burn fat and build muscle at the same time, your nutrition needs to be dialed in.

Here’s how to set up a body recomposition diet that actually works.

1. How Many Calories Do You Need For Body Recomposition?

Your ideal calorie intake depends on a few personal factors like age, weight, body fat, and training level.

• If you’re “skinny fat” (around 20% body fat for men and 30% for women), start with a small calorie deficit of 300 calories below maintenance.
• If you’re already lean (under 14% for men, under 25% for women), a maintenance level or slight surplus of 5–10%, will help build muscle more effectively.

To figure out your specific daily calories needs, use our free calorie calculator to find your maintenance level, then adjust from there.

I also recommend a small drop in calories on rest days, while staying consistent with your protein goals.

2. How Much Protein Do You Need For Body Recomposition?

You need enough protein to build and preserve muscle, especially when you are in a calorie deficit.

• A simple protein target is: 0.8 to 1 gram of protein per pound of body weight.
• If you’re carrying more fat, base your protein intake on lean body mass, at 1.2g of protein per pound of lean mass.

3. Macros For Body Recomposition

There’s no one-size-fits-all macro ratio for body recomposition, but a great starting point is a balanced approach at:

• Protein: 30–35%
• Carbs: 20–35%
• Fats: 20–35%

I’m more fat friendly, so I keep my healthy fats a little higher for hormone health, while keeping carbs on the lower end of the range.

My wife Jessica is more carb friendly, so she flips that ratio.

Test and adjust based on what your body responds to best.

4. Prioritize Food Quality

Macros matter, but so do micronutrients and food quality.

Focus 80% of your meals on whole, nutrient-dense foods like:

• Beef, chicken, fish, and eggs
• Vegetables and fruits
• Nuts, seeds, and healthy oils including avocado oil, olive oil, and coconut oil

Minimize ultra-processed junk and sugary liquid calories.

Think 80/20 for balance, however keep in mind your body deserves better fuel if you want real results.

Meal Timing

Whether you eat 3 meals or 6 snacks, it doesn’t matter as much as hitting your calorie and protein goals.

Just make sure to get protein and carbs around your workouts to support recovery and growth.

How Much Water Per Day?

A good rule is drinking ½ your bodyweight in pounds in ounces of water per day.

For example, if you are 180 pounds, drink 90 oz of water per day.

How Long Can A Body Recomposition Take?

How fast can you burn fat and build muscle at the same time?

Let’s keep it real, body recomposition is a slow grind, not a quick fix.

The timeline depends on your starting point, genetics, age, training history, and most importantly, how consistent you are with your workouts and nutrition.

For most people, noticeable changes happen within 4–8 weeks, but a legit transformation can take 6–12 months or longer.

Remember: progress isn’t always linear.

It’s normal to hit plateaus.

What matters most is you keep showing up.

Track your workouts, nail your protein, get your sleep, then give it time.

Your results will come.

How To Measure Body Recomposition?

When you’re on a body recomposition journey, the number on the weight scale can lie to you.

Your goal isn’t just weight loss on the scale, it’s building muscle and burning fat at the same time.

Even though the weight scale might barely move, your physique may be leveling up.

Here’s how to actually track your body recomp progress:

1. Body Measurements: Track key areas like your waist, hips, chest, arms, and thighs with a tape measure.
2. Body Fat Percentage: Use tools like skinfold calipers, BIA smart scales, or get more precise with a DEXA scan to get a clearer picture of your fat-to-muscle ratio over time.
3. Weight Scale: It’s not useless, but just don’t rely on it alone. If your weight stays the same, but your waist shrinks, you’re on the right track.
4. Progress Photos: Take front, side, and back photos under the same lighting every couple of weeks since visual changes often show up before you notice them on the scale.

Track one or more of these weekly, then adjust your workouts and diet based on trends, not just day-to-day fluctuations.

Question Of The Day

Let me know in the comments:

• What’s been harder for you: burning fat or building muscle?
• Have you ever tried a body recomposition workout plan?

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Every week, I’m back with new content to help you reclaim your energy, rebuild your confidence, and Live Lean for life.

If you’re still hungry for more videos, go check out this post where I show you How To Lower SHBG To Increase Free Testosterone Levels.

Keep Living Lean.