IF DECADES OF bodybuilding bro-science has taught us anything, it is this: You cannot build muscle and lose body fat at the same time. To gain muscle, you need to be in a caloric surplus, consuming more calories than you burn daily. Actively losing body fat requires a caloric deficit. The food math alone doesn't add up. And that doesn't even account for the energy you need to hit the weights. It's impossible.
Except it is possible, with the right eating plan and workout. Building muscle while frying fat is called body recomposition. To pull it off, you'll need to work through a routine that lets you gradually lift heavier weights. This idea, called progressive overload, will push your body to add new muscle tissue. You'll also need to maintain a caloric deficit to reduce fat: That means eating 200 to 300 fewer calories than you burn daily.
But how will you drive yourself hard enough in the gym with the diminished energy levels that come with a calorie deficit? You'll want exercises that allow your muscles to create mechanical tension, as well as a rep scheme that essentially guarantees you can go heavier as the weeks wear on. And you'll need a long-term, eight-week approach, because body recomp changes take much longer to be noticeable than fat loss changes.
That's where this program comes in. Pair this workout routine with a blend of smart diet hacks (see “How to Fuel Up!” on page 81) and you'll nudge yourself into a fat-blasting caloric deficit while still enabling your body to manufacture new muscle. To ensure great results and to understand the full science behind how you can chase your body recomp goals, check out our Body Recomposition Hub, which is packed with advanced diet, workout, and training tips, at MensHealth.com/body-recomposition-plan.
THE CALORIE BURNER
This story is from the January - February 2025 edition of Men's Health US.
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This story is from the January - February 2025 edition of Men's Health US.
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