Get Fit Today! 5 Proven Tips to Lose Fat and Build Muscle at the Same Time

If you’re ready to transform your body, you’ve probably heard about body recomposition. This approach focuses on shifting the balance between fat and muscle in your physique. Instead of just aiming for weight loss, the goal is to burn fat while building lean muscle mass.

It may sound impossible, but it’s not! Getting fit isn’t about exhausting yourself or chasing every “latest trend” on Instagram. It’s about consistently making the right choices.

In this article, we’ll explore five simple, proven tips to help you lose fat and build muscle—without the confusion. Let’s dive in!

What is body recomposition?

Body recomposition refers to changing the ratio of fat to muscle in your body. Instead of simply focusing on losing weight, you focus on burning fat while adding lean muscle mass.

So can you really lose fat and build muscle at the same time? Well, both fat loss and muscle gain seem contradictory. After all, fat loss requires a calorie deficit, while muscle gain requires a calorie surplus. But it’s definitely possible to achieve both simultaneously if you manage your calories, macronutrients, and workouts carefully.

However, remember that body recomposition tends to work best for:

• Beginners
• People with higher body fat percentage
• People returning to exercise after a break

More advanced athletes may find it harder to lose fat and gain muscle simultaneously, as their bodies have already adapted to regular training.

How to lose fat safely?

When you think of losing fat, you might think it’s the same as losing weight. But it’s not! Losing fat means burning off the extra fat in your body while keeping your muscles intact.

So how do you lose fat safely, without starving yourself? Well, it all depends on a balanced diet. Sure, you need to cut calories but it doesn’t mean you should stop eating.

Instead, you can easily reduce your calories by adding low-caloric foods such as lean proteins, whole foods, and fiber to your diet. And cutting back on sugars and processed foods. Plus, keep an eye on your macros (fats, proteins, carbs) intake.

In addition to diet, you also add exercises like cardio to your routine. They are great for fat burning as they increase your heart rate. As a result, your body burns calories for energy. You can go for walking, swimming, or cycling for about 30 mins per day, at least 3 times per week.

But it’s worth noting that the Centre for Disease Control and Prevention (CDC) recommends shedding only 1–2 pounds per week.

How to build muscle?

Building muscles isn't an uphill battle. You just need to add a protein-rich diet, resistance training a few times per week, and proper rest and recovery.

Since protein helps repair and grow your muscles, eat plenty of them such as fish, lentils, nuts, and seeds. They prevent your body from using muscle as fuel and promote muscle growth. Not only this, protein also supports fat loss by keeping you full and satisfied.

Plus, just like cardio supports fat loss, resistance training supports muscle building. Incorporate exercises like squats, planks, and weightlifting to gain muscle mass.

Also, don’t forget to give time to your muscles for growth and recovery. Keep on increasing the weight or intensity to challenge your muscles.

5 tips to lose fat and build muscle at the same time

Now that you know how to lose fat and build muscle, let’s put it all together. Here are 5 proven strategies for losing fat while gaining muscles:

Nutrition to lose fat and build muscle

First and foremost, your nutrition should be your top priority. Many people overlook this. If your goal is to lose fat and build muscle simultaneously, you need to have a balanced diet. Here are some basic tips to follow:

I. Prioritize protein

Incorporating more protein into your meals will not only help you build muscle but also maintain it while you’re burning fat.

According to the American College of Sports Nutrition, aim to consume 1.2-1.7 g of protein per kg of your body weight daily. For example, if your weight is about 68 kg (150 pounds), you should target around 82 to 116 grams of protein daily.

As a rule of thumb, about 35% of your daily calories should come from protein. This way, you’ll feel full and satisfied without going overboard on calories.

However, this is just a general recommendation. It might vary based on your age, weight, and other factors. Some sources of protein are:

• Chicken breast
• Turkey
• Fish (like salmon and tuna)
• Eggs
• Greek yogurt
• Cottage cheese
• Lentils and beans
• Quinoa
• Nuts and seeds

II. Add healthy fats

You can’t just live on proteins alone. Add healthy fats like avocados, nuts, and olive oil to your diet. They are important for hormone production and support overall well-being.

III. Balance carbohydrates

When it comes to carbs, cut back on simple sugars. But try to add some complex sugars such as:

• Sweet potatoes
• Brown rice, oats, and quinoa
• Whole-grain bread and pasta
• Vegetables like spinach, kale, and broccoli

Since carbohydrates are an energy source, they act as fuel when you work out.

IV. Focus on nutrient-dense foods

Instead of counting every single calorie or trying out fad diets, try to eat more nutrient-dense foods.

Load your plate with fruits, vegetables, lean proteins, and whole grains. These foods aren’t high in calories and are packed with fiber, vitamins, and minerals.

V. Limit processed foods

Processed foods can be tempting. However, they frequently include added sugars, unhealthy fats, and preservatives. These ingredients can undermine your efforts to lose fat and build muscle.

VI. Keep a moderate caloric deficit

If you want to lose fat, you need to burn more calories than you take in.

Try cutting back your daily calories by about 15%. This approach helps you lose weight steadily without losing muscle. Just make sure you don’t cut calories too much—you still need enough energy to get through your workouts!

VII. Try caloric cycling

You can also try caloric cycling which involves alternating your caloric intake on different days.

For example, on some days, you eat a bit more (usually when you’re more active). And on other days, you eat a bit less (when you’re more relaxed). This allows you to enjoy more food on days when you’re working out and need extra fuel while keeping your weekly calorie intake in check.

Struggling with nutrition or diet plans that fit your lifestyle or health conditions? Our global network of experienced nutritionists and dietitians can offer guidance tailored just for you. Let's connect you with the best!

Exercises to lose fat and build muscle

Now that you’ve got your nutrition in check, let’s move on to exercise. To lose fat and build muscle, you’ll need a smart mix of strength training and cardio.

I. Strength train

When it comes to exercise, resistance training should be your go-to for building muscle. This includes lifting weights, using resistance bands, or even your body weight. By building muscle, you increase your metabolism, which helps you burn fat even when you’re not working out.

Here are some great resistance training exercises to include in your routine:

• Squats
• Deadlifts
• Bench press
• Push-ups
• Pull-ups
• Lunges
• Dumbbell rows
• Planks
• Bicep curls
• Crunches

But don’t do it daily —stick to 2–3 times/week. Give your muscles time to grow and recover. On the off days, you can incorporate yoga, cycling, or walking.

For example, you could lift weights on Monday, Wednesday, and Friday, and do some cardio like jogging or biking on Tuesday and Thursday. This way, you’re keeping things interesting, and your body gets time to recover.

Also, focus on compound moves (those that use more than one muscle group) for the best results.

II. Incorporate Cardio

While strength training builds muscle, cardio is excellent for fat loss and overall heart health. Some easy options:

• Running or brisk walking
• Cycling
• Swimming

Aim for at least 150 minutes of moderate-intensity cardio (like a brisk walk) per week. Or, if you’re feeling up to it, try a HIIT cardio session—just make sure you’re mixing things up to keep it fun!

In addition to it, where strength/resistance training is important for muscle building, cardio is important for fat loss. Try to combine cardio with it.

III. Try progressive overload

As you get stronger, challenge your muscles continuously. This is known as progressive overload where you gradually increase the intensity of your workouts.

For example, if you can easily complete 10 bicep curls with a certain weight, try increasing the weight for your next session. Alternatively, you can aim for 12 repetitions with the same weight.

Supplements to lose fat and build muscle

While your primary focus should be on nutrition, you can consider the following supplements to support your goals:

• Whey protein: Taking 20-30 grams after your workout can support muscle growth. It’s especially effective right after exercise.
• Creatine: A daily dose of 3-5 grams can improve muscle strength. It may even help reduce body fat, especially for those over 50.
• Branched-chain amino acids (BCAAs): Aiming for 5-10 grams before or after your workouts can help. They can reduce muscle soreness and fatigue, promoting better recovery.

Keep in mind that results can vary from person to person. And supplements work best alongside a healthy diet and regular exercise. Always consult a healthcare professional before you start taking any new supplement.

And if you're looking for health and fitness specialists who understand your unique medical needs, we can help connect you with top-tier experts worldwide. Your dream body is just one step away!

Other ways to lose fat and build muscle

Besides exercise and diet, there are other important factors to consider. Let’s look at some easy ways to help you on your journey:

i. Get proper sleep

Make sure you get 7 to 8 hours of sleep each night. Sleep is super important for your body. It helps you recover and build muscle. When you’re well-rested, you feel better and make smarter food choices.

ii. Reduce stress

High stress can lead to weight gain. It raises cortisol levels, which can make your body store fat. To reduce stress, try deep breathing, meditation, or going for a walk. Find what helps you relax!

iii. Stay hydrated

Drink plenty of water throughout the day. Staying hydrated helps your body function well. It boosts your metabolism and improves your workouts. Always drink water before, during, and after exercising.

iv. Give intermittent fasting a try

Intermittent fasting is a great way to help manage your weight. It means switching between times when you eat and times when you don’t.

For instance, you could eat for 8 hours and then fast for 16 hours. This approach can help you eat fewer calories and support fat loss.

v. Get proper rest and recovery

Here’s where a lot of people go wrong: they overtrain and don’t give their muscles time to recover.

But rest is super important for muscle growth, which is called hypertrophy. When you work out, you create tiny tears in your muscle fibers. It’s during your rest that your body fixes these tears, making your muscles stronger and bigger.

If you don’t take enough time to recover, you might end up getting injured or not making progress. So, listen to your body! If you’re feeling tired or sore, it’s perfectly fine to take a break.

Bottom line

So there you have it! Keep tracking your progress. And remember, reaching your fitness goals comes down to consistency. Focus on making small, lasting changes that you can stick with over time—because real progress doesn’t happen overnight.

Celebrate every win, no matter how small, and keep moving forward. The more consistent you are, the better your results will be. So, stay focused, be patient, and most importantly, enjoy the journey!