Achieving the “holy grail” of fitness—building muscle while simultaneously losing fat—is called body recomposition. Unlike traditional bulking and cutting cycles, body recomposition aims to shift body composition rather than just scale weight. But is it possible to do both at the same time? YES!
What Is Body Recomposition?
Body recomposition is the process of increasing lean muscle mass while decreasing fat mass. Unlike a standard weight-loss plan focused on dropping pounds, recomposition focuses on improving the ratio of muscle to fat in your body, often resulting in a leaner, stronger physique—even if your weight does not drastically change.
The 3 Pillars of Successful Body Recomposition
1. Strength Training Is Non-Negotiable
Muscle growth (hypertrophy) depends on progressive overload—consistently challenging your muscles with heavier weights or more reps.
- Focus on compound lifts: squats, deadlifts, bench press, rows.
- Train at least 3–4 times per week.
You can use a split like
Main lift: Squats. Accessories*: leg extensions, leg curls, calf raises.
Main lift: Deadlift. Accessories*: Barbell Row/Lateral Pull down/Pull up.
Main Lift: Bench Press. Accessories*: Shoulder/Military Press, bicep curls and tricep extensions.
*The accessories can be switched for an alternative.
- Incorporate both hypertrophy (8–12 reps) and strength (3–6 reps) rep ranges.
📌 Fact: Resistance training stimulates muscle protein synthesis, a key process in building lean tissue, even while in a calorie deficit.
2. Prioritize Protein Intake
Protein is essential not only for building muscle but also for preserving it while losing fat.
- Aim for 1.6–2.4 grams of protein per kg of body weight. If you weigh 200 lbs, try to consume 145.4 grams of protein per day.
- Distribute protein evenly across 3–5 meals/day.
- Include complete protein sources: lean meats, eggs, dairy, tofu, legumes.
3. Manage Calories Strategically
To be effective in recomposition, you need to strike a fine balance:
- Slight calorie deficit (10–20%) if you are overweight or looking to lose fat faster.
Maintenance calories can still work for recomposition, especially in beginners or detrained individuals. (Calories that are required to maintain your current weight)
Additional Factors That Accelerate Recomposition
✅ Sleep & Recovery
Sleep affects hormone levels like testosterone and cortisol, which impact fat storage and muscle growth. Aim for 7–9 hours per night.
✅ Cardio in Moderation
Incorporate low- to moderate-intensity cardio 2–3x/week for heart health and fat loss but avoid overdoing it to prevent muscle loss. (Recumbent bike, stationary bike, or walking at a normal pace)
✅ Consistency Over Time
Recomposition can take longer than bulking or cutting. Expect subtle but steady changes in strength, physique, and body composition over months, not weeks. Do not be discouraged by this, it is a journey.
Questions? Reach out to the author, Merritt Clubs Buckingham General Manager James Merritt jmerritt@merrittclubs.com 410.590.7711.
