Uploaded December 2015 | Updated September 2026, 2 weeks ago
Article on this topic: thinkeatlift.com/how-to-lose-fat-and-gain-muscle-at-the-same-time
Article on Training: thinkeatlift.com/best-training-split
Lyle's article: bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html
Eric's video: youtube.com/watch?v=k5bFy_WHYLI
The truth is you CAN drop body fat and gain muscle at the same time. BUT the rate at which you can do it depends very much on your training experience and the body fat percentage you start with.
I call Body Recomposition any situation where a person’s body fat percentage decreases and muscle mass increases no matter what happens to their weight. So there are 3 possible scenarios:
A. You lose weight but you gain muscle at the same time.
In this case a larger amount of body fat is lost compared to the amount of muscle that is gained. The total weight of the person goes down.
B. You maintain your weight but you replace an equal amount of body fat with muscle mass over a long period of time.
This is how most people define body recomposition.
C. You gain weight but you lose fat at the same time.
In this case a larger amount of muscle mass is gained compared to the amount of fat that is lost. The total weight of the person goes up.
Article on this topic: thinkeatlift.com/how-to-lose-fat-and-gain-muscle-at-the-same-time
Article on Training: thinkeatlift.com/best-training-split
Lyle's article: bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html
Eric's video: youtube.com/watch?v=k5bFy_WHYLI
The truth is you CAN drop body fat and gain muscle at the same time. BUT the rate at which you can do it depends very much on your training experience and the body fat percentage you start with.
I call Body Recomposition any situation where a person’s body fat percentage decreases and muscle mass increases no matter what happens to their weight. So there are 3 possible scenarios:
A. You lose weight but you gain muscle at the same time.
In this case a larger amount of body fat is lost compared to the amount of muscle that is gained. The total weight of the person goes down.
B. You maintain your weight but you replace an equal amount of body fat with muscle mass over a long period of time.
This is how most people define body recomposition.
C. You gain weight but you lose fat at the same time.
In this case a larger amount of muscle mass is gained compared to the amount of fat that is lost. The total weight of the person goes up.
