How to Build Muscle While Losing Fat
Can you build muscle and lose fat at the same time? Yes—you absolutely can. It’s called body recomposition, and it’s one of the most effective ways to change your physique, boost strength, and improve overall health. This approach isn’t about cutting carbs, endless cardio, or going to extremes. It’s about consistency, structure, and the right habits. Here’s what’s working for me—and why it works.
What Is Body Recomposition?
Body recomposition means losing fat and gaining muscle at the same time. It’s not about what the scale says—it’s about how your body is actually changing: lower body fat percentage, more lean muscle, and improved performance.
1. Prioritize Protein
Protein is the foundation. I aim for 0.7 to 1 gram per pound of body weight daily. It helps repair muscle, supports growth, and keeps me full—making it easier to stay on track without constant cravings. Protein sources I rely on:
Chicken breast, lean beef, ground turkey
Greek yogurt, cottage cheese, eggs
Protein shakes
Tofu, tempeh, lentils (for plant-based)
2. Strength Train with Intention
If you want to change your shape, you need to build muscle. That means lifting with purpose—not just going through the motions. I focus on:
Compound movements (squats, presses, rows, deadlifts)
Progressive overload (gradually increasing weight or reps)
3–5 sessions per week, depending on my schedule
Time in the gym doesn’t matter as much as the quality of what you’re doing.
3. Slight Calorie Deficit
For fat loss, I eat in a slight deficit—just enough to burn fat without losing energy or muscle mass. That usually means 200–300 calories below maintenance. Not starving myself, not guessing—just staying consistent and flexible.
4. Use Cardio as Support
Cardio can help, but it’s not the main driver of body recomposition. I like:
Daily walks
1–2 short HIIT sessions a week
Light steady-state cardio on recovery days
Cardio should support your training, not replace it.
5. Take Recovery Seriously
Recovery isn’t a luxury—it’s part of the work.
I get 7–9 hours of sleep
I take at least one full rest day per week
I stay on top of hydration and manage stress
If you’re training hard but never recovering, you’re not going to get stronger.
What I Track
I track:
My workouts
How my body feels
How my clothes fit
Progress in strength, endurance, and energy
I don’t track obsessively, and I don’t chase a perfect routine. I’m focused on consistency and progress over time—not daily perfection.
Sample Weekly Training Split
Mon: Lower body – squats, lunges, RDLs
Tues: Upper body push – chest, shoulders, triceps
Wed: Active recovery – walk + mobility
Thurs: Lower body – hip thrusts, split squats, hamstrings
Fri: Upper body pull – back, biceps, core
Sat/Sun: Rest or light cardio (optional)
Body recomposition works if you give it time and stay consistent. Focus on the fundamentals: eat enough protein, lift with intent, recover well, and don’t chase shortcuts. This is the kind of progress that sticks.
-Kiley
