Body Recomposition: Can You Really Lose Fat and Build Muscle at the Same Time?
Body recomposition, losing fat and building muscle at the same time, gets dismissed online as impossible. It is not impossible. It is just not universal, and it is slower than either goal on its own.
Who it actually works for
Recomposition works best for beginners, people returning to training after a long break, and people who are moderately overweight. If you are new to resistance training, your body can build muscle and lose fat simultaneously because you have so much room to adapt. The more advanced and lean you already are, the harder recomposition becomes, and the more it makes sense to focus on one goal at a time.
What it actually requires
Consistent resistance training, progressively adding load over time
Protein intake high enough to support muscle repair, generally around 1.6 to 2.2 grams per kilogram of bodyweight
A moderate calorie deficit or maintenance intake, not an aggressive cut
Patience, because the scale will move slowly or barely at all
Why the scale lies during recomposition
If you are losing fat and gaining muscle at similar rates, your bodyweight can stay flat for weeks while your body is visibly changing. This is exactly why we do not coach off the scale alone.
How we track it
An InBody scan measures muscle mass and fat mass separately, which is the only way to actually confirm recomposition is happening instead of guessing from the mirror or the scale. We recommend a scan every 4 to 8 weeks for clients working on recomposition so we can adjust the plan based on real data.
Written by Dino Camire, CSCS, CISSN
Dino Camire is the owner and head coach at One Family Fitness in Winnipeg, a Certified Strength and Conditioning Specialist (CSCS) and Certified Sports Nutritionist (CISSN). He coaches lifters and everyday clients in person and online, and wrote The Build System, a step-by-step guide to building strength and structure in your training.
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