Sport Performance Training
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February 27, 2023

The Best Way to Lose Fat and Gain Muscle: Body Recomposition Explained


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Body recomposition is the process of losing fat while gaining muscle simultaneously, resulting in a sculpted, transformed physique. This approach to fitness has gained popularity among men striving to achieve their ideal body composition.

The objective  is to shed excess body fat while simutaniously  building lean body mass; by understanding the principles and techniques behind this approach, guys can achieve a balanced and sustainable body transformation.

Unlike other methods that focus on either solely fat loss or soley muscle gain, this process aims to accomplish both at the same time. This unique objective makes it a highly advantageous method for older men seeking a toned and athletic physique in as fast a time frame possible.

In this body recomposition guide, we will explore the science, principles, and strategies that drive this transformative approach. By the end, you will have a thorough understanding of how to achieve a successful body transformation journey.

The Science Behind the Process

Body recomposition operates on the principle of manipulating the body's energy balance. To lose fat, a calorie deficit is necessary. This is where the body consumes fewer calories than it expends.

Simultaneously, muscle gain requires a calorie surplus, where the body consumes more calories than it burns. Achieving body recomposition goals involves skillfully alternating between these states to maximize fat loss and muscle growth.

The Key Principles that Influence its Success

Proper nutrition plays a crucial role in this process. It involves consuming a well-balanced diet that provides adequate protein, carbohydrates, and healthy fats. Protein intake is particularly important for muscle repair and growth.

Additionally, managing caloric intake and macronutrient ratios is essential. It will create the appropriate energy balance to lose body fat and build muscle.

Effective exercise programming is also vital. Combining resistance training and cardiovascular exercise is recommended. Resistance training stimulates muscle growth, while cardiovascular exercise aids in calorie-burning and fat loss. A well-designed workout routine should include a variety of exercises, appropriate intensity, and progressive overload to continuously challenge the body. 

Another critical and often overlooked aspects are sufficient rest and recovery. Adequate sleep allows the body to repair and rebuild muscle tissue, regulate hormones, and optimize overall health. It is during rest that the body adapts to the physical stress imposed during exercise.

In addition, hormones play a significant role in this process. Hormonal imbalances, such as high cortisol levels, can hinder fat loss and muscle gain. Balancing hormones through stress management, quality sleep, and a nutritious diet can help achieve successful body recomposition training.

Losing Fat and Gaining Muscle Altogether

The dual process of losing body fat and gaining muscle offers unique advantages compared to traditional fitness methods. By combining these objectives, you can experience various benefits.

Body recomposition eliminates the need for separate phases of fat loss and muscle gain. It allows men to achieve their desired body composition within a similar timeframe. It also helps create a harmonious and balanced physique. This process prevents the risk of becoming overly bulky or losing too much muscle mass while shedding fat.

One of its primary goals is to transform body composition. This results in a toned and defined physique, with muscles becoming more prominent and visible. It also enhances muscle definition which contributes to a chiselled and well-defined look that most guys are after.

It also provides several benefits in terms of metabolism and long-term weight management. Increasing lean muscle mass raises the basal metabolic rate (BMR). It leads to more efficient calorie burning even during periods of rest. This sustainable approach to fat loss helps maintain a higher metabolic rate. It also makes it easier to sustain fat loss in the long term. According to healthline, it may also "help protect against some chronic conditions".

This process also positively impacts overall strength, endurance, and fitness levels. As muscle mass increases you will experience improvements in strength. Building a stronger cardiovascular system and increased muscle mass also enhances endurance. 

Designing a Body Recomposition Plan

Embarking on this journey requires a well-thought-out plan to ensure optimal results. By considering various factors and implementing effective strategies, you can set yourself up for success. Here are the key components of designing a body recomposition plan:

Setting Realistic and Achievable Goals

To begin, it's essential to set realistic and achievable goals. Define what you want to achieve. Ensure that your goals align with your lifestyle, time commitment, and capabilities. Setting realistic expectations will keep you motivated and focused throughout your journey.

Structuring a Balanced Workout Routine

A systemic and progressing workout routine is crucial. Incorporate both resistance training and some cardiovascular exercises to promote muscle growth and fat loss.

Resistance training under a progressive overload focused approach helps trigger lean muscle development, while cardio aids in using calories and improving cardiovascular health.

Include a mix of compound exercises (such as squats, deadlifts, and bench presses ideal for progressive overload advancment) and isolation exercises (such as bicep curls and calf raises) to hit all parts of your target muscle’s contractile range. Which will ultimately provide a fuller growth potential.

Creating a Personalized Nutrition Plan

Nutrition plays a pivotal role in this journey. Create a personalized plan that supports fat loss while providing adequate nutrients for muscle growth. Consider the following guidelines:

  • Caloric Intake: A smaller than normal calorie deficit is required compared to just traditional weight lose diet approaches. A calorie deficit need sto be present to allow the body to tap into fat stores but small enough that it doesnt interfer withthe muscle building pathways triggered from your resistance training.
  • Macronutrient Balance: Higher than normal protein is essential if you want to gain and repair your muscle while in a calorie deficet. Include healthy fats for hormonal balance and complex carbohydrates for fueling workouts, supporting recovery, and helping keep muscle cells full and in an anabolic state.
  • Meal Timing: Distribute your meals throughout the day to support energy levels, muscle protein synthesis, and recovery. Consider pre and post-workout nutrition to optimize performance and muscle repair.
  • Hydration: Stay adequately hydrated to support overall health, digestion, and exercise performance. Water is essential for proper cellular function and nutrient absorption.
  • Quality Food Choices: Prioritize whole, nutrient-dense foods. Lean proteins, vegetables, whole grains, and healthy fats are examples. Minimize processed foods, sugary beverages, and alcohol consumption.

Tracking Progress and Making Necessary Adjustments

Tracking your progress is crucial for assessing the effectiveness of your recomposition plan. Monitor changes in body weight, measurements, and body fat percentage. Consider using tools such as progress photos and strength benchmarks.

Based on your progress, make necessary adjustments to your workout routine and nutrition plan. Gradually increase the intensity or volume of your workouts to continue forcing your target muscle to respond with growth. Adjust your caloric intake and macronutrient distribution as needed. This will help ensure you're consistently in the required  caloric deficit while meeting your nutrient needs.

Regularly reassess your goals and make modifications to your plan. This will help ensure ongoing progress and prevent plateaus. Remember that body recomp is a gradual process that requires patience and consistency.

6 Biggest Mistakes You Must Avoid

By avoiding these pitfalls, you can significantly increase your chances of success. Let's delve into the six biggest mistakes people make when attempting body recomposition:

Excessive Caloric Restriction

One of the most common mistakes is trying to lose fat too quickly. Rapid fat loss can make it near impossible  to build muscle and may even lead to muscle loss. While it is possible to simultaneously build muscle and lose fat, it's important to avoid extreme calorie deficits typically used for pure "cutting" plans. 

Being in a Caloric Deficit Seven Days a Week

Being in a chronic caloric deficit every day of the week can lead to metabolic adaptations. This makes it harder to lose fat and build muscle. Instead, consider implementing a slightly larger deficit five days a week and transitioning to a slight surplus for two days. This cycling approach can help prevent metabolic adaptations and provide a more balanced approach to body recomp.

Not Enough Carbs

Low-carb diets can make body recomp more challenging. Even when consuming a caloric surplus, a low-carb diet hampers muscle growth. Insufficient carbohydrate intake leads to decreased mTOR, IGF-1, and insulin levels while elevating cortisol. Combining a deficit with a very low-carb intake exacerbates these negative effects. While maintaining a small caloric deficit is essential, it's crucial not to reduce all calories from carbohydrates.

Too Much Lifting Volume

A common misconception is that increasing lifting volume leads to better muscle-building results and increased fat-burning. However, excessive lifting volume can result in elevated cortisol levels. It negatively impacts muscle-building efforts and may contribute to metabolic adaptations. Additionally, excessive volume can lead to muscle damage that exceeds the body's repair capacity, resulting in muscle loss rather than gain. More is not necessarily better in terms of lifting volume.

Not Enough Off-Days from Lifting

Many guys mistakenly believe that taking days off from the gym means they're not making progress. However, rest days are vital for reducing cortisol and adrenaline levels. It also facilitates muscle glycogen replenishment and allocates energy toward muscle repair and growth. Emotionally, it's tempting to push harder and train more frequently, but incorporating proper rest days allows the body to optimize the muscle-building process.

Not Including Cardio

Cardio often receives a negative reputation among weightlifters. While excessive cardio or high-intensity interval training (HIIT) can raise cortisol levels and hinder muscle-building efforts, cardio can be a useful tool for body recomp when used appropriately. Cardio allows for increased caloric intake. For example, performing 200 calories worth of cardio four days a week can allow you to consume an additional 150-200 calories on those days without compromising your progress. It's important not to go overboard with cardio but to utilize it wisely as a beneficial tool.

The Role of Mindset and Consistency

Achieving body recomposition goals requires more than just following a workout routine and nutrition plan. Your mindset and level of consistency play a crucial role in your success.

A positive mindset and self-belief are essential for embarking on this journey. Believe in your ability to achieve your goals and maintain a positive outlook throughout the process. Cultivating a positive mindset helps you stay motivated, overcome obstacles, and stay committed to your plan. Celebrate small victories and focus on progress rather than perfection.

Strategies for Staying Motivated Throughout the Process

Staying motivated is vital. Here are some strategies to help you maintain your motivation:

  1. Set Clear Goals: Define specific, measurable, and attainable goals that align with your aspirations. Break them down into smaller milestones to track your progress and celebrate achievements along the way.
  2. Find Your Why: Identify the underlying reasons behind your desire for body recomposition. Whether it's improving your health, boosting self-confidence, or enhancing athletic performance, connecting with your deeper motivations will help you stay committed.
  3. Create a Supportive Environment: Surround yourself with like-minded people who support your goals. Join fitness communities, find a workout buddy, or seek the guidance of a personal coach or trainer, like myself. Having a support system can provide encouragement, accountability, and valuable insights.
  4. Track Your Progress: Regularly track and measure your progress to see how far you've come. Use tools such as progress photos, body measurements, and strength benchmarks to monitor improvements. Seeing tangible results can fuel your motivation to continue.

Overcoming Challenges and Plateaus

Embarking on a health and fitness journey can present obstacles and periods of stagnation. However, overcoming these challenges is possible by implementing the following strategies.

First, consistency is crucial. It is important to remain dedicated to your workout routine and nutrition plan. Stay focused even when progress appears to be sluggish. By trusting the process and having faith in your efforts, you will eventually see results.

Additionally, adjusting your approach can be beneficial when faced with a plateau. This involves incorporating new exercises, modifying training variables (volume, intensity, or frequency)  or reevaluating your calorie intake to challenge your body and break through stagnant phases.

Lastly, seeking support and guidance from professionals can make a significant difference. Consult with a coach, trainer, or nutritionist who can offer tailored advice and expertise. They will help you navigate challenges, overcome plateaus, and stay motivated throughout your journey.

The Significance of Long-Term Consistency and Sustainable Habits

Body recomposition is not a short-term endeavor. Focus on developing a balanced lifestyle that includes regular exercise, nutritious eating habits, and adequate rest and recovery. Avoid crash diets or extreme workout regimens that are not sustainable in the long run.

Safety Considerations and Potential Risks

To ensure safety and maintain optimal health, it is recommended to adopt a balanced and gradual approach. By following these guides to body recomposition, you can promote sustainable progress and minimize the risks:

  1. Gradual Caloric Adjustments: Rather than drastically reducing or increasing your calorie intake, make gradual adjustments to promote sustainable progress. Aim for a small calorie deficit. Monitor your progress every two weeks..
  2. Balanced Nutrition: Focus on consuming a variety of nutrient-dense foods to support overall health. Consume essential vitamins, minerals, and macronutrients. Include lean proteins, whole grains, vegetables, and healthy fats in your diet. Through the Tailored Fit Alpha program Ty will design a training and nutrition regimen tailored to you. Apply to work with Ty.
  3. Adequate Protein Intake: Protein is crucial for muscle preservation and repair. Consume sufficient amounts of high-quality protein to support muscle growth and recovery.
  4. Progressive Strength Training: Incorporate resistance training into your workout routine. This will help stimulate muscle growth and maintain strength. Gradually increase training intensity, weights, or repetitions over time to challenge your muscles progressively.
  5. Rest and Recovery: Allow your body adequate time to rest and recover between workouts. Lack of proper rest can increase the risk of injury and hinder progress. Prioritize sleep and include rest days in your training schedule.
  6. Listen to Your Body: Pay attention to how your body responds to your training and nutrition plan. If you experience excessive fatigue, pain, or other concerning symptoms, adjust your approach or seek guidance from a professional.


Body recomposition is a goal many strive to achieve for better health, aesthetics, and fitness. To avoid the six common mistakes, awareness is crucial. Maintaining a positive mindset, staying motivated, and having sustainable habits are key to achieving long-term results.

If you're seeking guidance, Tailored Fit Alpha offers a personalized service to help you reach your body goals safely and effectively. My comprehensive transformation coaching program transforms men’s physiques via a science-based and proven approach.

Remember, body recomposition takes time, commitment, and a holistic approach. Start your journey today and unlock your full potential.

Frequently Asked Questions 

How long does it take to see results? 

Results vary depending on individual factors. Noticeable changes can typically be observed within a few weeks to a couple of months.

Do I need to follow a specific diet? 

While there is no one-size-fits-all diet, a well-balanced nutrition plan set at the right individual calories with adequate protein, carbohydrates, and healthy fats in the right daily amounts for your individual requirements  is essential. If you need nutritional support consider applying to work with Ty via the Tailored Fit Alpha program.

What type of exercises should I focus on for body recomposition? 

A combination of resistance training and cardiovascular exercise is recommended to stimulate muscle growth and promote fat loss.

How often should I work out?

Aim for at least 4-5 workouts per week. This schedule allows sufficient time for rest and recovery between sessions.

Do I need to take supplements? 

Some guys may choose to incorporate pre-workouts, protein powder or other supplements to support them in their journey. But all nutritional requirements can be met through solely whole foods it desired.

Can this approach help me if I have a significant amount of weight to lose?

Yes, it can be effective for guys with varying weight loss goals. Determinant and combined with the tenacity of ones will power, commitment, training and nutritional approach.

Is it suitable for everyone? 

Body recomposition can be pursued by guys of various fitness levels and body compositions. However, it is always advisable to consult with a professional before starting any new fitness or nutrition program.



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