The best way to lose fat and gain muscle

Gaining muscle and losing fat simultaneously is a process known as body recomposition. And while this is not an easy process to undertake—especially since these two goals are different physiological processes—it is one that can be accomplished with consistency and perseverance.

 

When you simultaneously gain muscle and lose fat, this is a process known as body recomposition. But it is not an easy process to undertake, especially since these two goals are contradictory physiological processes. Consequently, your body may resist doing them both at the same time, especially if your primary focus is on weight loss.1

For this reason, you need to develop a very detailed plan that considers both fat loss and muscle gain. Sometimes it helps to get input from a healthcare provider, dietitian, and exercise physiologist. These professionals can help formulate a plan that focuses on maintaining and building lean muscle while also eating a nutritious diet that not only helps you lose weight but also supports your muscle building efforts. Here's a closer look at what's involved with body recomposition.

 

How to Gain Muscle

 

When you want to gain muscle mass, you need to pay attention to how much protein you are eating as well as the types of exercises you are doing. For instance, research shows that resistance training not only increases muscle mass, but it also decreases body fat. It can even boost a person's resting metabolic rate.2

If you're new to resistance training, you will want to start out slow building a solid foundation that incorporates good form and joint stability. From there, you can start focusing more on your endurance and your strength. Ultimately, to build muscle you should work out at a moderate intensity with a somewhat challenging weight.3

Keep in mind, too, that it's not feasible—or recommended—to engage in resistance training every day. Your muscles need time to rest and recover.4 On the off days, you can incorporate other types of exercises like cycling, walking, running, yoga, or even HIIT exercises.

Pay attention to your sleep schedule and minimize stress when trying to build muscle, too. Getting an appropriate amount of sleep keeps your anabolic hormone levels elevated, improving muscle recovery and growth.5 Likewise, if you're chronically stressed, this impacts your muscle growth because your catabolic stress hormones remain elevated.6

 

How to Safely Lose Fat

 

The keys to losing body fat safely include being in a calorie deficit while still eating nutritious food that will keep your body fueled and your energy levels at an optimal rate. But this is not always an easy process, especially since many people underestimate how much they eat.9

To lose body fat, you will need to focus on how much protein and carbs you are taking in as well as how much fat. Body recomposition typically requires that you decrease your carbohydrate and fat intake while increasing your protein intake.10

In fact, research shows that eating more protein during weight loss encourages your body to hold onto its lean muscle mass.10 Likewise, adding in resistance training will support your attempts to lose fat while helping you retain and build muscle.11

While everyone's needs will be different, the International Society of Sports Nutrition (ISSN) suggests getting at least 3 grams of protein per kilogram (2 pounds) of body weight to encourage fat loss and lean muscle gain.12 But do not neglect carbohydrates and fats in the process.

Make sure you're also eating fruits, vegetables, whole grains, nuts, and healthy fats like olive oil and avocado. You also can opt for fatty fish such as salmon, herring, sardines, and trout, which are not only good sources of protein but also provide healthy fats.13

As for the speed at which you lose weight, the Centers for Disease Control and Prevention (CDC) recommend not losing more than one to two pounds per week. Anymore than that may not be sustainable and may interfere with your efforts to build and maintain muscle.