Body Recomposition: How to Build Muscle and Lose Fat at the Same Time

When you're trying to get in shape, there are two main things you can focus on — losing fat or growing muscle. But what if you didn't have to choose?

Body recomposition lets you do both. You can shed fat and gain muscle at the same time, no matter where you’re starting from. It’s not magic — it just takes the right strategy.

Forget extreme diets or fitness fads. Unlock the power of body recomposition and start building a stronger, leaner, more energized version of yourself, all it one go. Your body transformation starts here. 

What is Body Recomposition?

Body recomposition is the process of changing your body’s ratio of fat to muscle. Instead of focusing solely on losing weight or gaining mass, the goal is to lose fat and build muscle at the same time.

The goal here isn't to shrink the number on the scale. You're working toward reshaping how your body looks and feels. That means you might weigh the same, but feel leaner, stronger, and more energized. And the best part? Those changes often show up in your strength, your clothes, and your confidence long before you see them on a scale.

How Is It Different From Just Losing Weight?

Traditional weight loss often focuses on creating a calorie deficit to drop pounds. But with body recomposition, the goal is more nuanced: you still need a calorie deficit for fat loss, but you also need enough fuel (especially protein) to build and repair muscle.

That’s why nutrition, strength training, and recovery all play equally important roles. It’s a balancing act—but one that can lead to long-term, sustainable changes in your body and your health.

How Does Body Recomposition Work?

This process starts with a slight calorie deficit so your body taps into fat stores for energy. Then, it's paired that with strength training like weightlifting or resistance workouts to spark muscle growth. Don’t forget the protein — it’s your muscle’s best friend for recovery and repair.

What You Need To Build Muscle and Lose Fat

You don't need any special equipment or supplements to build muscle and lose fat. Just focus on making smart choices about your diet and exercise to start seeing body recomposition results.  

An Ideal Workout Plan

A workout plan for body recomposition focuses on strength training to build muscle. That doesn’t mean you have to be at the gym lifting weights seven days a week, though. The best workout plan is the one you will stick to. If you prefer yoga and exercises at home with resistance bands, you can make that work with your body recomposition goals. 

It’s also a good idea to incorporate some cardio exercises like running, biking, or swimming, to improve your heart health and burn extra calories. 

A Safe and Sustainable Diet To Follow

While your workouts are crucial for body recomposition, especially building lean body mass, your diet is even more important. Consume fewer calories than you burn to lose weight, but don’t jump to an extreme calorie deficit. Incorporating lots of lean proteins, whole grains, and fruits and vegetables will make it easier to stick to your calorie goals while still feeling full and satisfied. 

Examples of Workout Plans

You can mix and match your favorite exercises as part of your body recomposition workout plan. Try to incorporate at least some strength, cardio, and mobility training for the best balance. 

Strength Training

Strength training is a type of exercise specifically designed to increase muscle mass. Lifting weights is a common example, but strength training can also include exercises with resistance bands or bodyweight exercises, such as push-ups. Pilates is another strength training option, and you can try it with solidcore through your Wellhub membership. 

Cardio Training

Cardio training is focused on strengthening your heart and lungs. Doing cardio will improve your heart health and burn calories, according to Harvard Medical School. So, add it to your workout plan in whatever form you prefer. That could be biking, dancing, running, or even walking. 

F45 training, available through Wellhub, combines several fitness training styles into an enjoyable, functional class. Another cardio option is taking classes through Barry’s, which combines running and weights for a high-intensity workout that tones muscle while burning fat. 

Mobility Training

Mobility training helps improve your range of motion through dynamic stretches and balance exercises. If you’re trying to move better, mobility training is a must. 

Examples of Diet Plans

Everyone is different, so the body recomposition diet plan that works for one person might not work for someone else. Choose a balanced diet that offers proper nutrition for you. Consider trying one of these popular diet plans. 

A High-Protein Diet

A high-protein diet focuses on maximizing your protein intake, often while reducing how many carbohydrates and fats you eat. In this diet plan, the bulk of your meals would be high-protein foods like:

• Chicken
• Turkey
• Lean beef
• Salmon
• Tuna
• Eggs
• Greek yogurt
• Tofu
• Lentils

Even on a high-protein diet, you still need to incorporate some fruits, vegetables, grains, and fats to ensure you’re getting all the essential nutrients. If you’re not sure how much protein you’re eating, try tracking your meals and macronutrients with MyFitnessPal. 

Available through a Wellhub membership, MyFitnessPal makes it easy to track the grams of protein, carbs, and fat in each of your meals. You’ll always know how close you are to meeting your protein intake goals to help build strength and muscle. 

Calorie Cycling

Calorie cycling is when you switch between low-calorie days and higher-calorie days rather than maintaining a calorie deficit every day. Structuring your diet around calorie cycling can make it easier to stick to your diet plan. 

For example, you might eat 1,500 calories one day and 2,200 calories the next, switching back and forth between higher and lower calorie days. Just make sure you’re eating a balanced diet every day, with plenty of protein, carbs, and fats to fuel your body. Track your macros to check whether you’re getting enough of each. 

Caloric Deficit

A calorie deficit is when you eat fewer calories than are necessary to maintain your current weight. For example, say your maintenance calories are 2,000 calories per day. To be in a calorie deficit, you would need to eat fewer than 2,000 calories. 

Your maintenance calories are your basal metabolic rate—the number of calories your body burns completing basic life functions like breathing and keeping your heart beating—plus the calories you burn through activities. You can use a calorie and macros tool to calculate your maintenance calories based on your age, height, weight, and activity level. 

Then, subtract some calories from that amount to get your daily calorie target. Try a moderate calorie deficit of around 500 calories, which should help you lose one to two pounds of fat per week, according to the Mayo Clinic. 

Overcome Common Challenges When Working Toward Body Recomposition

Every wellness journey comes with its ups and downs—and body recomposition is no exception. The key? Expect a few bumps along the way and plan for them ahead of time. That way, when challenges pop up, you're ready to pivot instead of getting derailed.

Here are some of the most common roadblocks people face:

• Balancing a calorie deficit with recovery needs. Fat loss requires fewer calories, but your body still needs enough fuel to build and repair muscle.
   
• Staying consistent when motivation dips. Some days you’ll feel energized. Others, not so much. Building a routine helps you stay on track even when the excitement fades.
   
• Getting enough protein. Your muscles need protein to recover and grow—but hitting your daily target isn’t always easy without a plan.
   
• Prioritizing rest. Recovery is where results happen. Without enough sleep and downtime, progress can stall.
   
• Making time for meals and workouts. Between work, family, and everything else, fitting it all in can feel overwhelming.

Plan Ahead, Stay on Track

The good news? A little planning goes a long way. Here are a few simple strategies to stay ahead of the curve:

• Meal prep once or twice a week to save time and reduce decision fatigue.
• Set a consistent workout schedule that fits your lifestyle and energy levels.
• Use apps or reminders to track your protein intake and hydration.
• Prioritize rest like you would a workout. It’s part of the process, not a pause from it.

By tackling these challenges head-on, you give yourself the best shot at real, lasting progress. Keep it flexible, stay kind to yourself, and remember—progress isn’t always linear, but it’s always worth it.

How Long Does it Take for Body Recomposition to Work?

There’s no universal timeline for body recomposition. For some people, noticeable changes may show up in six weeks. For others, it may take closer to 12 weeks—or even longer—to see visible differences in muscle tone and body fat percentage.

That’s because everyone’s body responds to change a little differently.

Your results depend on several factors, including:

• Genetics: Your natural muscle-building and fat-burning tendencies
   
• Current body composition (BMI): Your starting point matters
   
• Nutrition choices: Are you fueling your body with enough protein and whole foods?
   
• Workout routine: Strength training and consistency are key
   
• Sleepand recovery: Your muscles grow when you rest, not when you train.

If results don’t show up right away, don’t panic. Progress is still happening behind the scenes. Stick with your plan, stay consistent, and trust the process. Your body is working for you—even if the changes aren’t visible just yet.

Body recomposition is a slow and steady path.It’s one that builds lasting strength, energy, and confidence.

Tips for A Successful Body Recomp

While diet and exercise should be your main focus to achieve body recomposition, don't neglect other key factors like sleep and stress management. Keep these key tips in mind. 

Know Your Body

Your body sends you many signals, like pain, soreness, and hunger. Listen to them. If an exercise or your diet plan doesn’t feel right, change something. Remember to eat after your workout to refuel your body. 

Get Enough Rest

There’s a misconception that rest is weakness or that it will impede your progress. Proper fuel and rest are essential to hitting your body recomposition goals. Try to get at least seven or eight hours of sleep every night and incorporate rest days into your exercise plan. 

The Sleep Cycle app, available through Wellhub, helps you track and improve your sleep to ensure you’re getting enough rest. 

The Importance of Progressive Overload

Progressive overload is when you gradually increase the intensity of your workouts to build your strength. That could mean doing more reps or sets over time, lifting heavier weights, or spending more time on your workouts. Following a progressive overload will force your body to adapt, leading to larger and stronger muscles.

Manage Your Stress

Prolonged stress can increase blood pressure, damage blood vessels, and lead to inflammation, according to the University of Florida. 

Luckily, there are steps you can take to manage your stress levels. Try relaxation techniques, like guided meditation through Headspace. Avoid stressful situations when possible and talk to friends or family for support. 

Body Recomposition Is Achievable with the Right Tools and Support

If you’re trying to lose fat and build muscle at the same time, stick to an exercise routine that focuses on strength training with some cardio and mobility training. For your diet, maintain a calorie deficit and eat plenty of protein to support muscle repair and growth. 

Body recomposition isn’t just about looking different. It can change how you feel physically and mentally, resulting in a noticeable difference in your overall wellbeing. 

Having wellbeing tools like Sleep Cycle, MyFitnessPal, and solidcore will make the process much more manageable. These wellness tools (and more) are available through Wellhub, so check whether your employee benefits package includes Wellhub membership. If so, sign up today to start your body recomposition journey. If not, start a petition to bring Wellhub to your company. 

References

• Corliss, J. (2025, May 1). A three-pronged approach to exercise. Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/a-three-pronged-approach-to-exercise
• Mayo Clinic. (2024, June 22). Weight loss: 6 strategies for success. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
• University of Florida. (2025, January 22). Stress and Life Expectancy: How Does One Impact the Other? https://online.aging.ufl.edu/2025/01/22/stress-and-life-expectancy-how-does-one-impact-the-other/