Losing fat and gaining muscle at the same time can seem like an impossible task. To lose fat, you need to be in a calorie deficit. To gain muscle, you need to be in a calorie surplus. Others claim it can be done, but only if you take steroids, or follow a fancy carb cycling protocol, the instructions for which are more complicated than the blueprints for a nuclear power station. So who’s right? Although there are lots of ifs, buts, and maybes, it is in fact possible to lose fat and gain muscle at the same time. Not everyone can do it, and not everyone can do it to the same degree—but there are many studies that document fat being lost and muscle being gained simultaneously. Here’s how you go about it. The first and most important step is to put yourself in a calorie deficit. But no matter how you go about creating that deficit, you most definitely need to be in one if fat is going to be lost.
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Transforming your body isn’t easy, but if you want muscle definition, you’ll need to do it. If you’ve ever said something like “I want to tone up” or “I want to lean out,” you were referring to body recomposition, even if you didn’t know it. Body recomposition — or altering your physique by burning fat and gaining muscle at the same time — is a different approach to health and fitness than the typical weight-loss mindset. Many people think that true body recomposition is impossible because of this conundrum: To reduce your body fat, you have to eat fewer calories than you burn. But to build muscle, you have to eat more calories than you burn. Your body is smarter than you may give it credit for, however, and by keeping a close eye on your diet specifically when you eat what and your training, you can absolutely lose fat and gain muscle at the same time.