Build muscle and lose fat at the same time? Yes it is possible, if ..

Build muscle and lose fat at the same time? Yes it is possible, if ..

Would you like to lose a few kg of fat? But also gain some muscle?

As a man maybe still so 5-10 kg muscle build up. As a woman, tone and shape your body at the same time (and gain a few more kilos of muscle).

If you want to improve your appearance, you strive for both goals at the same time. Often the goal is not limited to pure muscle gain or pure fat loss.

Short& close:

Yes it is possible, if you do it right!

You can lose fat and build muscles at the same time, IF you

  1. Beginner strength values (calculator men / women )& a
  2. Body fat percentage (KFA) from

Can you convert fat directly into muscle? "Converting fat into muscle" is not possible, but it is possible to reduce fat and build muscle mass at the same time, as two separate processes. In English, this project is also called "Recomposition", which means something like body redesigning.

& Tip: In addition to reading this guide, always do the read for free "No Bullshit" Fitness Course. In 10 daily lessons you will get a perfect introduction to the correlation between training, nutrition& Body.

Start course now

With this you will be able to achieve more muscle and less fat much more effectively and you will get the best tools for it. Of course everything *sciencebased.

1. Myth: "Losing fat and building muscle at the same time is impossible!"

You have probably read many times that building muscle and losing fat are contradictory in terms of their energetic requirements.

"Building muscle requires a caloric surplus, while losing fat requires a caloric deficit", it says.

However, this is only half the truth.

Because it is very possible to lose fat and build muscle at the same time. For muscle building are also other things responsible, than only the energy balance.

  1. Enough protein (= amino acids) and
  2. Proper strength training

Both are also factors that have a positive effect on muscle protein synthesis. Training beginners or slightly advanced can achieve muscle growth even in Kcal deficit, as long as these other factors are optimized!

Here are two testimonials from real recomps. Obviously this is not impossible.

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Body fat: from 30% to 13% (- 17%), strength increased

Built muscles and lost fat: Ulli’s recomposition. Read more.

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7.9 kg of fat lost, 3.6 kg of muscle gained

Markus’ recomposition was extremely successful. Read more.

More recomposition success stories:

2. Is losing fat and building muscle at the same time the right goal for you?

You want to lose fat and build muscle at the same time? You should only try this if you are eligible for recomposition. Otherwise you will make unnecessarily slow progress and waste time and energy.

2.1 Beginner or advanced strength training / strength values?

It is crucial to distinguish between beginners and advanced in strength training. The less muscle mass you have, the more likely your body is to build new mass. A completely untrained beginner can build up a lot of muscle mass very quickly. Whether you are a beginner, advanced or even a professional strength values, you will find in our strength values for men resp. Strength values for women.

  • For a recomposition you are ideally suited as a strength training beginner.
  • With advanced strength levels you can still recompose, but with less muscle gain. If you want to lose fat and build muscle mass as an advanced trainer, this is much more difficult, but not impossible.

2.2 What is your body fat percentage?

Furthermore, it is crucial how much fat mass is present.

The higher your body fat percentage, the sooner your body is ready to lose the fat mass.

Or in other words: A very overweight person can lose a lot of fat very quickly, in contrast to a slightly overweight person.

Recommended KFA ranges for recomposition:

  • Men: 15 – 25% (KFA calculator men)
  • Women: 24 – 34% (KFA calculator women)

As a training beginner with a KFA in the above range, you are ideally suited for recomposition. Due to the existing excess weight, losing weight is relatively easy, and due to the low training experience, building muscle mass is just as easy.

2.3 What are the alternatives if recomp is not an option??

Higher body fat percentage? (Men: 25%+ // Women: 34% +) Then we recommend you to concentrate first on pure weight loss. You should first lose a few kilograms of fat and only then start with body recomposition. How to get there faster, especially if you have a high body fat percentage. To get to the goal particularly quickly, the High Speed Diet is recommended. In order to lose weight slowly and continuously, our BURN diet is ideally suited. You can find more possibilities in our fat loss guide.

Lower body fat percentage?(< 15% (as a man) or. < 25% (as a woman))? Concentrate first ONLY on losing weight or only on muscle building. If you are still a newcomer to weight training, you should first concentrate on pure muscle building. How this works, you will learn in the muscle building guide.

Already advanced or elite strength values? For further progress work with diet and build-up phases.

2.4 How much muscle building is possible in a kcal deficit?

Experience shows that strength values in the advanced range (see strength standards below) are achievable.

Exactly how much you can achieve varies from person to person. It is also not so important to know exactly. You will automatically notice when you cannot increase any further.

3. What training plan and diet for recomposition?

Important is a combination of the right nutrition concept with the right training plan. Suitable training plans: For recomposition you should do strength training 2-3 times a week. This is what these plans are for:

Nutrition: With the nutrition you aim at a deficit of approx. 20% per day. For this you can e.g. Use IIFYM:

Cyclic methods are also a possible solution. At the same time try to create an anabolic environment around the workout (especially afterwards) by calorie surplus and in the times in between a calorie deficit comply. By making this switch, even advanced users can lose fat and build muscle at the same time.

How you can best lose fat and build muscle at the same time, you will learn in the BURN& BUILD Recomposition Program. If you want complete clarity and the best results, there you will find an exact guide.

Get the BURN& now BUILD Recomposition!


If you’re guaranteed to lose fat and build muscle at the same time in the perfect way, get the "BURN& BUILD recomposition". The BBR is packed with the best nutrition strategies, the ideal training plan for your current stage and a lot of background information and theoretical basics.

The BURN& BUILD recomposition is ideal for you if you are wondering ..

  • … which training plan is the right one for you (choice on 4 different training plans).
  • … what the right nutrition concept is for you (5 different nutrition concepts in detail).
  • … how many kcal, carbohydrates, protein and fat you should eat (exactly in g/kg).
  • … with which exercises you train best.
  • … how much weight you should start with?
  • … how fast you should increase? When to use resets.
  • … how to track your recomposition success (the scale alone is deceptive here)!)

You don’t want to try yourself and waste time with experiments?

Tip: If you liked this article, you might also be interested in the free 10-day fitness course. By e-mail you get there a perfect introduction to the interrelationships of training, nutrition& Body.

& Welcome to Science-Fitness.en – Here you will find scientifically based information about fitness, muscle building, weight loss, nutrition etc. Without myths and dogmatism.
– John, biomedical engineer (M.Sc.)& Trainer of the dt. Fitness Teacher Association

Useful tools

  • Calorie calculator
  • Strength calculator
  • Body fat percentage (KFA) calculator
  • High protein foods
  • Foods rich in carbohydrates
  • High fat foods

Latest comments

Hi, thanks first of all for the plan and the good explanations! Is it possible – if available – to use the scienti . read

How/when to increase weights in the plan? With the normal sets would intuitively then increase, we . read

No, you have the deficit spread out over the whole day, meaning the body either switches to the "build-up" mode or to the "diet" mode . Read

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