Want to lose fat and build muscle? You don’t necessarily need separate cutting and bulking phases.
Body recomposition lets you lose fat while building or preserving muscle. It works particularly well if you’re new to resistance training, returning after a break, or carrying excess body fat.
Start with these basics.
- Train progressively. Follow a structured resistance-training programme and challenge your muscles over time.
- Eat enough protein. Support muscle growth and preserve muscle while losing fat.
- Control your calories. A moderate calorie deficit can help you lose fat without unnecessarily aggressive dieting.
- Stay consistent. Training, nutrition, and recovery matter more than constantly changing strategies.
As you get leaner and more experienced, building muscle while losing fat becomes harder. Dedicated cutting and bulking phases can be useful then, but they’re not mandatory for everyone.
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