Lose Fat and Build Muscle at the Same Time?
Read Time 5 minutes
That’s body recomposition — the process of building muscle and losing fat simultaneously. It’s not just a dream; it’s science-backed and achievable, especially if you’re new to lifting, returning after a break, or haven’t trained seriously before.
Let’s break down how it works, who it’s for, and how to actually make it happen.
What Is Body Recomposition?
Instead of focusing on the scale, body recomposition focuses on changing the ratio of lean mass to fat mass. That means:
You may not see the number drop dramatically.
But you’ll look leaner, stronger, and more athletic.
Clothes fit better. Muscle definition improves. Confidence skyrockets.
It's not about weight loss — it's about fat loss + muscle gain.
Who Can Benefit from It?
Beginners – Your body is super responsive to training, especially in the first 6–12 months.
Those Returning After a Break – Muscle memory allows for quick gains while shedding fat.
Anyone Who’s Never Trained with Structure – If you’ve been winging it, a smart plan will bring rapid changes.
People with Higher Body Fat – You’ve got more energy stored (fat) to fuel muscle-building processes.
If you're already very lean and advanced, true recomp is harder — but for most people, it's the best path forward.
How It Works: The Science
To build muscle and lose fat, your body needs:
A small calorie deficit or maintenance level intake
High-protein diet (around 1g per pound of body weight)
Progressive resistance training
Sufficient sleep and recovery
Why it works: Resistance training signals your body to keep and build muscle. High protein supports repair and growth. And the slight deficit pulls from fat stores for energy. It’s a balancing act — but it works.
What to Focus On
Training
Lift heavy with good form — compound lifts are your foundation.
Train 3–5x/week with progressive overload.
Don’t overdo cardio — walking and light cardio are enough at first.
Nutrition
Hit your protein goal every day (1g per pound is ideal).
Eat mostly whole foods — limit sugar and alcohol.
Keep a small calorie deficit if overweight, or eat at maintenance.
Recovery
Aim for 7–9 hours of sleep.
Take rest days seriously — muscle grows when you recover.
Manage stress (cortisol impacts fat retention and recovery).
Tracking
Don’t just use the scale — take progress photos and measurements.
Use strength numbers and how your clothes fit as signs of progress.
Be patient — visible changes often lag behind internal progress.
Realistic Expectations
You won’t drop 20 lbs in 4 weeks — and you shouldn’t want to.
Recomp is slow but powerful. Over 2–4 months, you’ll look dramatically different — stronger, leaner, more defined — even if the scale stays close to the same.
This is the long game. But it’s also the most sustainable and healthy route to real transformation.
How to Start
If you're using the Volted app, follow "The Foundation" program. It’s designed to guide you through a full-body transformation with:
Compound-focused training
Daily coaching tips
Progress tracking
Nutrition reminders
If you don’t have the app yet, download it and start logging your workouts and meals. The sooner you start, the faster you’ll see the results stack up.
You don’t need to choose between gaining muscle and losing fat. With smart training, a high-protein diet, and consistency, you can do both. That’s body recomposition — and it’s one of the most effective ways to change how you look, feel, and perform.
Get strong. Get better. Get Volted