Can you gain muscle and lose fat?
When people ask me if they should focus on losing body fat, building muscle, or trying to achieve both, I totally understand why most of us want that “best of both worlds” result. Especially if you’re just starting your fitness journey, it makes sense to want to get stronger and build muscle while shedding body fat at the same time.
This goal, called body recomposition, is super popular—and for good reason. You want to feel stronger, leaner, and more defined without having to choose one over the other. But as great as that sounds, it’s important to understand how this works, manage expectations, and set yourself up for success. Let me walk you through how you can achieve both with the right approach and how my coaching can guide you every step of the way.
What Is Body Recomposition?
Body recomposition is all about building muscle and losing fat simultaneously. It’s totally doable, but here’s the catch: muscle gain and fat loss thrive in different conditions.
Muscle Gain happens when you’re in a calorie surplus (eating more than you burn).
Fat Loss requires a calorie deficit (eating less than you burn).
With body recomposition, the goal is to find that sweet spot—a slight calorie deficit, plenty of protein, and consistent strength training. It’s a delicate balance, but it’s achievable, especially if you’re just starting out or getting back into training.
How Training Plays a Key Role
Strength training is the magic ingredient that makes body recomposition possible. Here’s why it works so well:
It Preserves Muscle: If you’re losing fat but not strength training, your body might use muscle for energy. That’s the last thing we want! Consistent weightlifting helps maintain or even grow your muscle mass while you’re burning fat.
It Boosts Your Metabolism: More muscle means a higher resting metabolic rate, which means you’re burning more calories even when you’re not working out.
It Supports Fat Loss: Resistance training creates an “afterburn effect,” so your metabolism stays elevated long after your workout is done.
With my coaching, I’ll make sure you’re following a strength program designed specifically to help you achieve these benefits.
Is Body Recomposition Right for You?
Body recomposition can be a great option, especially if:
You’re new to strength training: When you’re just starting out, your body responds quickly to the new stimulus, making it easier to build muscle and burn fat at the same time.
You have a higher body fat percentage: Your body can use stored fat for energy to help fuel muscle growth while losing fat.
You’re coming back after a break: Your muscles “remember” previous training, so you’ll see results faster when you start again.
That said, if you feel like you’re not seeing the progress you want—like muscle gains stalling—it might be time to shift focus to either fat loss or muscle gain individually.
Why Body Recomposition Isn’t for Everyone
Here’s the thing: muscle gain and fat loss are competing goals.
To build muscle, you need extra calories to repair and grow your muscles.
To lose fat, you need to be in a calorie deficit so your body uses fat stores for energy.
When you aim for body recomposition, you’re trying to do both at once, which can lead to slower progress compared to focusing on just one goal.
If building muscle is your top priority, adding more calories (a calorie surplus) will create the perfect environment for growth. On the other hand, if fat loss is your main goal, creating a larger calorie deficit may be more effective.
Why Start with Body Recomposition?
If you’re unsure where to begin, body recomposition can be a great starting point. It allows you to improve your overall body composition without feeling like you need to choose one goal over the other. It’s a balanced, rewarding approach that sets a strong foundation for long-term progress.
However, if you find yourself plateauing or wanting to see quicker results in one area, I’ll help you adjust your strategy to focus on either fat loss or muscle gain based on your goals.
How I Can Help You Achieve This
With JustFitJamie Online Coaching, I’ll create a personalized plan that combines strength training, tailored nutrition guidance, and the support you need to:
Build muscle and strength.
Lose fat sustainably.
Develop long-term healthy habits.
I’ll make sure your program fits your lifestyle, whether you’re just starting out, getting back into fitness, or leveling up your results.
