How to Lose Fat AND Gain Muscle At The Same Time (Step By Step)
Lose fat, gain muscle. Known as “body recomposition”, many people believe this is impossible or reserved for a small percentage …
source
February 21, 2026
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"Harmony in Every Heartbeat
Lose fat, gain muscle. Known as “body recomposition”, many people believe this is impossible or reserved for a small percentage …
source
What's been your experience with body recomp? Comment below! Also see below for links to all the studies used in the video:
BODY RECOMPOSITION IN TRAINED ATHLETES
https://journals.lww.com/nsca-jscr/abstract/1990/08000/the_effects_of_self_selection_for_frequency_of.3.aspx
BODY RECOMPOSITION IN WOMEN AT EXTREME LEVELS OF LEANNESS
https://www.mdpi.com/2411-5142/8/2/59
“SWEET SPOT” OF CALORIE DEFICIT
https://onlinelibrary.wiley.com/doi/10.1111/sms.14075
CALORIE DEFICIT REDUCES MUSCLE PROTEIN SYNTHESIS RATES
https://pubmed.ncbi.nlm.nih.gov/20164371/
LOW VS HIGH PROTEIN INTAKE DURING CALORIE DEFICIT
https://pubmed.ncbi.nlm.nih.gov/16046715/
https://pubmed.ncbi.nlm.nih.gov/26817506/
https://pubmed.ncbi.nlm.nih.gov/19927027/
HEAVY VS LIGHTER WEIGHTS
https://pubmed.ncbi.nlm.nih.gov/35998256/
TRAIN CLOSE TO FAILURE TO MAXIMIZE GROWTH
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7725035/
https://sportrxiv.org/index.php/server/preprint/view/295
SLEEP’S IMPORTANCE FOR BODY RECOMPOSITION
https://pubmed.ncbi.nlm.nih.gov/32141273/
https://pubmed.ncbi.nlm.nih.gov/20921542/
GETTING TOO LEAN LOWERS CHANCES OF BODY RECOMPOSITION
https://www.mdpi.com/2411-5142/8/2/59
BODY RECOMPOSITION MAY BE MORE LIKELY TO OCCUR IN FEMALES
https://pubmed.ncbi.nlm.nih.gov/28119632/
I can’t afford to lose any more weight but I still am at 21% body fat what do I do I am 5-4 135 lbs in gym 6 days a week 3 days weight training 6 days walking treadmill/stair climber
This is basically what exactly I need now! I care about PFC and calories but when I focus on taking P from food. F can be too much. Need to improve.
@7:12 that's what I want for my body recomposition.
I had to stop coffee for sleep it works everytime
https://youtu.be/v7OGO-0kHzU?si=4kLzAysU9wiczwKr
To be clear, are you saying that you likely cannot recomp past 15% body fat for males? As in, you can’t safely go lower than 15% body fat and not lose muscle? @8:12
6:20 what is this song? I know it but can’t remember the name😐
I need help. Im 47 and 5'11 at 167lbs. I workout 6 days a week (lifting weights and a lttle cardio) my diet I would say is good. No sweets and I only drink water with a high protein diet (chicken and lean beef). Once a week Ill have pizza because its just easier having a family and all. Im muscular but my issue is that I have half/man boobs half/pecs. At 167 if I cut calories then Im too skinny. Plus I have thinner legs as is. If I bulk the man boobs increase drastically. Any suggestions would be great!
What about sugar in body recomposition we can take it or not
One of the very few videos that really gives what we are looking for
I would do this but everywhere you try to find a workout plan it cost money😫
When I work out i don’t think about reps. Usually all I do is work till failure. Ps: my shoulders arms and legs still hurt
Take a free quiz… pay to see results… Great.
Thanks this is very helpful
I’m someone with fast metabolism pretty slim And I’m looking for a way to start growing my body cause I want a sleeper build as my dream physique yk? How can I go about it
I just need someone who tell me what to eat 😂
I'm kinda fat like not bad not good I'm trying to get better
5:45
So what's your thoughts on net calories vs not replacing the calories you burn? Like if your 180Lbs, and 2000 calories to maintain, pick 1500 calories, do you recommend eat the 1500, burn the calories off say 500-700 netting lets say 1000 per day or do you replace those calories by eating them back to maintain that 1500 calories a day?
im doing everything right except the sleep part…😭😭😭
23years with a 30%fat😢
Dam, worked so well he even shortened his hair in the process!
In the end, I think you meant to write, at "Best suited for:", and say that females above 15%, males above 22%)
Since, in the video, you said females had easier time burning fat while building muscle.
To build muscle you need lots of protein, but lots of protein = lots calories, and lots of calories = weight gain. And to build muscle, you need extensive weight/resistance training. While it's possible to lose weight and build muscle at the same time, it's VERY DIFFICULT!
I'm 60yrs , weigh about 175lbs, 5'11" and my body fat percentage is 19-20%. Started back at the gym a month ago . Saturday its chest and triceps ,Sunday back and biceps, Tuesday shoulders and Thursday legs. After each workout I do 20 minutes low intensity cardio and 10 minute about workout. Is this a good way to lose body fat and still gain muscle??
To build muscle and lose fat, it is recommended to consume protein from 1,7-2 grams/bodyweight (kg).
Does the bodyweight here means the targeted bodyweight? Or the current?
My muscles don't heal fast enough to work them twice a week.
nice
So does walking burn more fat than running or cycling hard to believe that ?
Isn't body decomposition I thought body recomposition is losing weight but keeping the same weight ? You are not gaining or losing anything but you see yourself more lean
Currently 90KG around 26% Body fat. Will update in 6 months
I know for a fact this is true by by own experience, even at age of (youthful) 57. You can slam a bunch of muscle on AND lose bodyfat at the same time. I lost 4 inches off of my waist AND put on about 15kg of muscle all the while losing about 15kg of fat inside of four months. The important thing is obviously your diet BUT also the intensity of your training, as this video makes clear. Always go to failure on the last set, that is where the gold is made. Too many people – 90% plus – simply do not train hard enough. If you put the weight down on your last set and in your heart honestly know that you could have done another rep then you are not training intensely enough.
bodybuilder nice video
THANK YOU!! I did this at my small bathroom without getting caught, I got a little shredded for 3 days but I'm slowly seeing progress. Without this I wouldn't be buff, THANK YOU😭😭🙏
Can you lose fat and gain muscle while on a ketosis if i workout?
thank you