Body Recomposition: How to Lose Fat and Gain Muscle Simultaneously

Body recomposition is the process of losing body fat while gaining muscle by combining strength training, higher protein intake and calorie cycling; it often changes appearance more than scale weight. Recovery and consistent habits, including adequate sleep, are described as important for sustained results.

Body recomposition is the process of reducing body fat while increasing lean muscle mass rather than focusing primarily on overall weight. It emphasizes changing the ratio of fat mass to lean mass and contrasts with traditional bulking-and-cutting cycles. Progress is often visible in how clothes fit and muscle tone rather than on the scale. The article reviews nutrition, training and recovery elements that support this gradual process. Key points: - Body composition is the ratio of fat mass to lean mass; lean mass includes muscle, bones, organs, connective tissues and water. - Body recomposition aims to lose fat and gain muscle at the same time; overall weight may stay the same or increase because muscle is denser than fat, so the scale does not fully reflect changes. - The article describes calorie cycling: determine maintenance calories, eat around maintenance on cardio days (producing a slight deficit), eat 5%–15% above maintenance on strength-training days, and reduce intake 5%–10% on rest days; maintenance can be estimated using professionals or calculators such as the Mayo Clinic’s Mifflin–St. Jeor-based tool. - Strength training and sufficient protein intake are central to building muscle, while higher protein during a deficit can help preserve lean mass; muscle growth requires progressive overload and caloric support on training days. - Recovery matters: rest days, proper nutrition during recovery and adequate sleep (commonly 7–9 hours, with higher needs for some athletes) support muscle repair and overall progress. Summary: Body recomposition focuses on coordinated nutrition, resistance training and recovery to change body fat and lean mass proportions rather than simply lowering body weight. The approach is described as gradual and long-term, with visible changes in physique often preceding changes on the scale. How this approach is applied varies by individual goals and circumstances, and measures of progress typically emphasize body composition over weight alone.