How to Build Muscle While Losing Fat: Science-Backed Tips

When it comes to fitness goals, one of the most sought-after yet seemingly elusive achievements is building muscle while losing fat. Known as body recomposition, it’s a process that involves simultaneously reducing fat mass and increasing muscle mass.

While it might sound too good to be true, body recomposition is absolutely achievable – but it requires a strategic, evidence-based approach. Gone are the days of thinking you can only “bulk” or “cut.” With the right balance of nutrition, training, and recovery, you can transform your body without choosing one goal over the other.

Here’s how you can master the art of building muscle while shedding fat.

1. Focus on Strength Training

Strength training is the foundation of body recomposition. Building muscle isn’t just about aesthetics – it increases your metabolism, improves body composition, and enhances overall strength and functionality.

For best results, prioritise compound exercises like squats, deadlifts, bench presses, and pull-ups. These movements target multiple muscle groups simultaneously, making them highly effective for muscle growth and calorie burn. Aim to train with progressive overload, meaning you gradually increase the resistance or volume over time to challenge your muscles and stimulate growth.

Incorporate strength training at least 3–5 times per week, focusing on proper form and recovery between sessions. Consistency is the key to seeing results.

2. Eat a High-Protein Diet

When trying to build muscle and lose fat, protein is non-negotiable. Protein not only supports muscle repair and growth but also helps with satiety, making it easier to stick to a calorie deficit.

Research suggests aiming for 1.6–2.2 grams of protein per kilogram of body weight per day for optimal results. For example, if you weigh 70 kg, you’d need roughly 112–154 grams of protein daily.

Good sources of protein include chicken, turkey, fish, eggs, tofu, lentils, Greek yoghurt, and protein powders. Spread your intake evenly across meals to maximise muscle protein synthesis throughout the day.

3. Maintain a Caloric Deficit

To lose fat, you need to be in a caloric deficit, meaning you consume fewer calories than you burn. However, the challenge with body recomposition is finding the “sweet spot” – a deficit small enough to preserve muscle mass while promoting fat loss.

A moderate caloric deficit of around 300–500 calories per day works well for most people. This slower approach allows your body to prioritise fat loss without compromising muscle-building efforts.

Pair this with strength training and adequate protein intake, and you’ll signal to your body that muscle is a priority, encouraging fat stores to be used as fuel instead.

4. Prioritise Sleep

Sleep is an often-overlooked factor in body recomposition. Without adequate rest, your body’s recovery process is compromised, leading to less muscle growth, reduced workout performance, and a harder time losing fat.

Aim for 7–9 hours of quality sleep per night to support optimal recovery, hormonal balance, and fat metabolism. Sleep deprivation has been linked to increased cravings, higher stress levels, and impaired muscle repair, all of which can hinder your progress.

If you struggle with sleep, try establishing a bedtime routine, reducing screen time before bed, and creating a dark, cool sleeping environment.

5. Track and Adjust

Body recomposition takes time, so tracking your progress is essential to ensure you’re on the right path. However, focusing solely on the scale can be misleading, as muscle weighs more than fat.

Instead, track your body composition changes using:

• Measurements: Monitor your waist, hips, and other key areas.

• Progress photos: Visual comparisons over time can reveal changes that the scale won’t show.

• Strength metrics: Are you lifting heavier or performing more reps?

• How you feel: Improved energy, better sleep, and increased confidence are signs of progress.

Adjust your nutrition, workouts, and recovery strategies based on your results. If fat loss stalls or muscle gains slow, you may need to tweak your calorie intake, protein levels, or workout intensity.

Lou's Verdict

Building muscle while losing fat might sound like a challenge, but with the right approach, it’s entirely possible. By focusing on strength training, eating a high-protein diet, maintaining a moderate caloric deficit, prioritising sleep, and tracking your progress, you’ll give your body everything it needs to achieve body recomposition.

It’s not about quick fixes or extremes – it’s about consistency, patience, and small, science-backed changes that compound over time.

Actionable Insights

• Incorporate compound movements into your workouts, like squats or deadlifts, to maximise muscle growth.

• Increase your protein intake to support muscle repair and fat loss.

• Start tracking your calorie intake and aim for a modest deficit of 300–500 calories daily.

• Optimise your recovery by getting 7–9 hours of quality sleep per night.

If you want a customised plan to make your body recomposition journey faster and simpler, I can help. With personalised coaching tailored to your goals, I’ll guide you every step of the way. Visit my coaching page to learn more.