Skip to main content
​The Best Way to Lose Fat and Gain Muscle at the Same Time (Science-Backed)

​The Best Way to Lose Fat and Gain Muscle at the Same Time (Science-Backed)

Posted by Leonard Shemtob on May 09, 2024

Do you dream of a sculpted physique that's both lean and muscular? You might be surprised to learn that you can achieve this through a process called body recomposition.

Forget the myth of needing to focus solely on fat loss or muscle gain –– with the right strategies, you can achieve both simultaneously!

In this comprehensive article, we'll explore proven strategies and expert techniques to help you transform your body effectively.

Whether you're a seasoned gym-goer or just starting your fitness journey, this comprehensive guide will empower you to achieve a healthier, stronger, and more sculpted you. Get ready to unlock the secrets to losing fat and building muscle simultaneously.

[Related Article] How Long Does It Take to Build Muscle: The Definitive Guide

Short Summary

  • Unlock Body Recomposition: Discover the science behind burning fat and building muscle simultaneously.
  • Fuel Your Transformation: Learn how to craft a strategic diet that supports both fat loss and muscle gain.
  • Sculpt Your Physique: Explore effective workout plans designed to optimize body recomposition.
  • Actionable Steps: Get practical tips and routines to kickstart your fat-burning, muscle-building journey.
  • Ready to transform your body? Get our best supplement, True Shred by Hard Rock Supplements, to support muscle building and weight loss, and supercharge your progress today!

What is Body Recomposition?

Body recomposition, often referred to as "recomp," is a fitness approach focused on simultaneously losing body fat and gaining muscle mass. Unlike traditional methods that involve separate phases of bulking (gaining muscle) and cutting (losing fat), body recomposition aims to achieve both goals concurrently.

In essence, body recomposition involves reshaping your physique by reducing excess fat while increasing muscle definition and strength. This approach is popular among individuals who want to improve their overall body composition, enhance physical performance, and achieve a lean, toned appearance.

Can You Really Build Muscle While Burning Fat?

This might sound too good to be true, but science says YES, you can absolutely gain muscle and lose fat simultaneously! This process, as we discussed, is called body recomposition.

While traditionally believed to be challenging due to the conflicting nature of muscle gain (requiring a caloric surplus) and fat loss (requiring a caloric deficit), recent research and anecdotal evidence suggest that it is indeed possible.

With strategic planning and the right regimen, simultaneous fat loss and muscle gain can be achieved through a method known as body recomposition. This involves adhering to a structured exercise routine that incorporates resistance training to build muscle and cardiovascular activities to burn fat. Additionally, a well-balanced diet is essential to support muscle growth while facilitating fat loss.

The key to achieving simultaneous fat loss and muscle gain lies in striking the right balance between calorie intake, macronutrient distribution, and training intensity. It involves focusing on nutrient-dense foods, prioritizing protein intake, incorporating strength training exercises, and ensuring adequate rest and recovery.

While the rate of progress may vary among individuals and factors such as genetics, age, and training experience can play a role, the key lies in consistency, patience, and adherence to a well-rounded fitness regimen.

By focusing on progressive overload in workouts, maintaining a slight caloric deficit, and prioritizing nutrient-dense foods, individuals can work towards achieving a leaner, more muscular physique while reducing body fat percentage.

How to Gain Muscle

Gaining muscle requires a combination of exercise, nutrition, and rest. Here are some key steps to help you build muscle effectively:

Engage in Resistance Training: Include strength training exercises into your workout routine at least 2-3 times per week. Focus on compound movements like deadlifts, squats, bench presses, and rows, as they target multiple muscle groups simultaneously.

[Related] Does Elliptical Build Muscle? Here's the Answer

Protein Intake: Adequate protein consumption is crucial for muscle repair and growth. Incorporate a variety of protein sources, including lean meats, fish, eggs, dairy, and plant-based options like legumes, nuts, and seeds.

[Related] How Much Protein Should I Eat to Gain Muscle

Progressive Overload: This means gradually increasing the challenge on your muscles over time. This stimulates muscle growth and adaptation over time.

Rest and Recovery: Giving your muscles sufficient time to recuperate between exercise sessions is crucial. Aim for 7-9 hours of uninterrupted sleep per night, as this is the period when your body rejuvenates and reconstructs muscle fibers.

Benefits of Building Muscle

  • Increased Strength and Endurance: Enhances physical capabilities for daily activities and sports.
  • Improved Mobility and Function: Reduces the risk of injuries and falls, especially as we age.
  • Enhanced Metabolism: Boosts metabolism, aiding in weight management and fat loss.
  • Stronger Bones: Improves bone density and joint support, enhancing bone health.
  • It reduces the risk of injuries.
  • It improves blood sugar and cholesterol.
  • It supports heart health.

How to Lose Fat

Losing fat is a critical aspect of achieving a leaner, more defined physique as part of your body recomposition journey. To effectively reduce body fat percentage, it's essential to focus on a combination of proper nutrition, exercise, and lifestyle habits.

Healthy Eating: Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Limit sugary drinks, processed foods, and high-calorie snacks to support your fat loss goals.

Calorie Control: It's all about balance. Consume slightly fewer calories than the body burns each day. This creates the deficit needed to tap into stored fat for energy.

Regular Exercise: Make sure to include a combination of both cardiovascular workouts and strength training in your routine. Activities like brisk walking, running, cycling, or swimming can effectively burn calories and aid in fat loss.

Additionally, strength training exercises help in building lean muscle mass, which not only enhances metabolism but also facilitates fat loss.

Maintain Hydration: Ensure you drink an ample amount of water daily to keep your body hydrated and support its metabolic processes.

Benefits of Losing Fat

  • Reduced Disease Risk: Lower your risk of heart disease, type 2 diabetes, and some cancers.
  • Improved Energy Levels: Feel more energized throughout the day for a more active lifestyle.
  • Enhanced Mobility: Increase flexibility, range of motion, and overall mobility.
  • Boosted Confidence: Feel lighter, toned, and more confident in your own skin.
  • Improved Cardiovascular Health: Lowers blood pressure and improves heart health.
  • Enhanced Mental Well-Being: Boosts mood, self-confidence, and emotional well-being.

How to Gain Muscle and Lose Fat at the Same Time

Achieving the dual goals of gaining muscle and losing fat simultaneously, known as body recomposition, requires a strategic approach. While challenging, it is indeed possible with the right combination of nutrition, exercise, and lifestyle habits.

Here's how to effectively pursue both objectives:

The Role of Nutrition

Key Role of Protein: Target 0.8-1 gram of protein per pound of body weight daily. Protein serves as the foundation for muscle repair and development. Opt for lean protein options such as poultry, fish, legumes, and low-fat dairy.

[Related] Foods to Avoid When Building Muscle

Complex Carbohydrates: Carbohydrates are very important for fueling your workouts. Prioritize complex carbohydrates in whole grains, fruits, and vegetables for sustained energy and vital nutrients.

Embrace Healthy Fats: Healthy fats are beneficial for hormone regulation and promoting a feeling of fullness. Incorporate sources like avocados, nuts, seeds, and olive oil into your diet for these benefits.

Manage Your Calorie Intake: Aim for a slight calorie deficit, consuming slightly fewer calories than your body burns each day. This modest deficit allows your body to utilize stored fat for energy while still providing sufficient fuel for muscle growth. A qualified nutritionist can help you determine your ideal calorie range.

The Role of Training

Resistance Training: Make strength training a central part of your muscle-building journey. Exercises like squats, deadlifts, bench presses, rows, and overhead presses are foundational. Aim for 2-3 strength training sessions weekly, ensuring all major muscle groups are targeted.

[Related] Do I Need to Lift Heavy to Gain Muscle?

Progressive Overload: Gradually increase the intensity of your workouts to challenge your muscles. This progression can involve lifting heavier weights, increasing repetitions or sets, or reducing rest periods between sets.

Don't Neglect Cardio: While not the main focus, incorporating moderate-intensity cardio like brisk walking, swimming, or cycling can help with overall calorie burning and improve cardiovascular health.

High-intensity interval training (HIIT) can be particularly effective for both fat loss and muscle preservation. Aim for at least 150 minutes of moderate-intensity cardio per week.

Prioritize Rest and Recovery: Allow your muscles adequate time to repair and rebuild after a workout. Aim for at least 48 hours of rest between training the same muscle group. Get enough quality sleep (7-8 hours per night) for optimal muscle recovery and hormone regulation.

Consistency and Patience

Track Progress: Monitor your body composition changes, strength gains, and overall performance to adjust your approach as needed.

Stay Consistent: Stick to your nutrition and workout plan consistently, understanding that body recomposition is a gradual process that requires dedication and patience.

Supplements to Support Body Recomposition

1- True Shred by Hard Rock Supplements

True Shred by Hard Rock Supplements

True Shred redefines the cutting experience by introducing a groundbreaking hybrid cutting agent. This innovative formula harnesses the power of natural anabolics and hormone enhancers (without prohormones) to assist you in achieving a lean, defined physique.

The product claims to offer several benefits, including muscle hardening, muscle growth, testosterone support, and growth hormone support, as well as metabolism boosting. Experience the evolution of cutting supplements with True Shred. Achieve your goals naturally and effectively.

Key Benefits

  • It improves muscle hardness.
  • It helps increase lean mass.
  • It boosts your strength.
  • It helps reduce body fat.
  • It helps reduce lose weight.
  • It enhances testosterone levels.
  • It increases your endurance and protein synthesis.

Key Ingredients

  • 7-Keto DHEA
  • Colostrum
  • Bulbine Natalensis
  • Chinese Smilax/Laxogenin
  • L-Norvaline
  • T2
  • Androsta-3, 5-diene-7, 17-dione

Customer Reviews

 True shread

"I had noticed strength gains starting around 2.5week mark.i also leaned out. I will definitely take this again."

-Matt I.

 True shred

"I’ve been using it for about two week, have seen some different in my cardio/muscle endurance. I am a Tactical Fitness specialist . Awesome turn around on purchasing and receiving the product."

-Ronald P.

 True Shred Rocks

"Love this product, good for leaning out, energy and does cut my appetite, have been using this for years, highly recommend this"


2- AlphaDefy by Olympus Labs

AlphaDefy by Olympus Labs

Breaking through physical limitations and achieving optimal muscle growth, fat loss, and athletic performance is a common aspiration for many individuals. ALPHADEFY, a new formula from Olympus Labs, aims to support these goals by targeting multiple PPAR pathways, including PPAR-Alpha, PPAR-Beta, PPAR-Delta, and PPAR-Gamma, known for their roles in metabolism and muscle growth.

Rather than focusing on unattainable dreams, ALPHADEFY offers a practical approach to enhancing your body's metabolic processes and muscle development.

Key Benefits

  • This formula offers comprehensive metabolic support.
  • It helps reduce oxidative stress.
  • It helps build muscle.
  • It enhances your energy levels and endurance.
  • It increases thermogenesis and fat burning.
  • It boosts your muscle performance.

Key Ingredients

  • Garcinia Mangostana L. (peel) Extract
  • MitoBurn™ (L-β-Aminoisobutyric Acid)
  • Artemisia Iwayomogi Extract
  • Genistein
  • Selective Fat Ignition System

Customer Reviews

 Impressive results added to my stack

"I added this to the dad *** transformation stack and dropped another 7 lbs in about 10 days on my cut. Also starting to see some definition too."

-Joseph S.

 Worth it - beta tested

"It’s definitely worth investing. Very good increase in energy and decrease in appetite. Thats what I noticed straight away. You gotta remember that supps are just an icing on a cake but they do help if you use them right way. With Defy you can break through plateaus and gain this extra advantage. "


 Works great -beta tester

"It works as stated. My strength as increased and recovery has been good. All of this while training fasted. It has also helped with nutrient partitioning. My diet hasn’t been the best and I’ve still been able to recomp nicely."

-Marty K.

3- AlphaRip by Olympus Labs

AlphaRip by Olympus Labs

ALPHARIP is a comprehensive formula crafted to promote muscle growth and fat loss through various potent pathways. These pathways include inhibiting the muscle-limiting factor Myostatin, enhancing mitochondrial biogenesis and output to improve energy production and exercise performance, as well as increasing insulin sensitivity and amplifying key beneficial pathways in the body.

One of the key ingredients in ALPHARIP is Ursolic Acid PhytoFUSETM, a revolutionary muscle-building and fat-loss ingredient that claims to overcome the bioavailability issues commonly associated with ursolic acid. The formula also includes RipFACTOR®, a clinically-studied herbal blend that has been shown to accelerate muscle growth and improve strength and endurance.

Additionally, ALPHARIP features α-Cedrene, a novel ingredient that functions as a strong agonist of the Olfactory Receptors (ORs). This mechanism is said to results in significant increases in cAMP in fat cell and muscle, potentially enhancing skeletal muscle mass and strength while also acting as a potent anti-catabolic and lipotropic agent.

To ensure the delivery of full clinical doses of each ingredient, the manufacturer has utilized liquid gel cap technology to maintain the purity and potency of the compounds.

Key Benefits

  • It improves your body's recomposition.
  • It increases ATP production.
  • It helps increase protein synthesis.
  • It enhances vascularity.
  • It boosts lean muscle growth.
  • It increases fat oxidation and lipolysis.
  • It helps improve stregth.
  • It speeds up your muscle recovery.
  • It improves your overall performance.

Key Ingredients

  • Ursolic Acid PhytoFUSETM
  • RipFACTOR®
  • α-Cedrene

Customer Reviews

 Rip into Summer

"So far so good, although I don't see drastic changes. I think a 2nd bottle will elevate my changes!"

-Christa W.


"Almost complete with first bottle I am loving it so far. Female trying to build or maintain in her 40's seems to be helping. Will continue to use working on changing my composition."

-Sharon W.


"Saw results quickly. Strength immediately went up even during a caloric deficit"

-John F.

4- Recomp20 by SNS

Recomp20 by SNS

Introducing Recomp20 from SNS (Serious Nutrition Solutions), a supplement formulated to support body recomposition goals.

Body recomposition involves losing body fat while simultaneously gaining lean muscle mass, leading to enhanced physical performance and a more defined physique.

Key Benefits

  • It increases fat loss while preserving your muscle mass.
  • It helps improv lean muscle mass.
  • It supports your strength and overall performance.
  • It accelerates your muscle recovery.
  • It boosts your strength.

Key Ingredients

  • Symplocos Racemosa Extract
  • Cocoabuterol®
  • Bioperine®

FAQs: Best Way to Lose Fat and Gain Muscle

Q: Is body recomposition really possible?

A: Yes, body recomposition is definitely possible! It requires dedication to a balanced diet and a proper exercise routine, but it allows you to lose body fat while building muscle mass, leading to a sculpted and healthier physique.

Q: How long does it take to see results from body recomposition?

A: Results from body recomposition vary depending on individual factors like starting point, diet, and exercise intensity. However, it's generally a slow and steady process. Be patient, consistent, and track your progress to stay motivated.

Q: How do you track progress and adjust your approach?

A: Regularly monitoring your body composition, strength gains, and overall performance is crucial. This allows you to make necessary adjustments to your diet, exercise routine, and supplementation to optimize your results.

Q: What are some common challenges in body recomposition?

A: Challenges may include plateaus, cravings, lack of time, and individual differences in response. Maintaining motivation and finding a sustainable approach are also important considerations.

Q: When to See a Healthcare Provider for Body Recomposition?

A: Persistent unexplained symptoms: If you experience prolonged fatigue, unusual weight loss/gain, muscle weakness, or pain that doesn't improve, consult a doctor to rule out any underlying medical conditions.

Taking supplements: Discuss any supplements you're considering with your doctor to ensure they're safe and appropriate for you, especially if you have any pre-existing health conditions or take medications.

Concerns about your diet or exercise plan: If you're unsure about creating a safe and effective diet or exercise program for body recomposition.

Q: Can I body recomp forever?

A: No, body recomposition isn't forever. While it's great for progress, it gets tougher over time. Consider switching to building muscle or maintaining your awesome physique once you reach your goals!


In conclusion, achieving body recomposition—simultaneously losing fat and gaining muscle—requires dedication, consistency, and a balanced approach to nutrition and exercise.

By following the strategies outlined in this article, you can embark on a journey toward a leaner, stronger physique and improved overall health and well-being.

Maintain a slight caloric deficit, ensure adequate protein intake, and incorporate resistance training to build lean muscle.

Complement this with strategic cardiovascular exercise to support fat loss. Prioritize rest, recovery, and overall lifestyle factors to support your body's adaptation.

With dedication and perseverance, body recomposition can lead to improved physical performance, confidence, and overall quality of life.


Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.