Episode 121: Lose fat, gain muscle

I was chatting about one of the trickiest goals in nutrition: trying to lose fat and build muscle at the same time, also known as recomposition.

Here’s the thing. It can be done, but it’s not easy. You need to be really intentional with your training, nutrition, and recovery. It’s not about bulking and cutting at the same time; it’s more of a careful balancing act.

A big factor is your training age, meaning how long you’ve been lifting. If you’re new to resistance training, you can usually pull this off more easily. If you’ve been training for years, progress will be slower and harder to notice, which is why tracking multiple metrics (not just the scale) is so important.

I also talked about how key proper nutrition and strength training are if you’re chasing recomposition. You can’t outsmart the basics.

At the end of the day, I just encourage people to think carefully about whether aiming for both goals at once makes sense for them. It’s a slower process than focusing on fat loss or muscle gain alone, but if you’re patient and consistent, it can absolutely work.

Time Stamps:

00:00 The Holy Grail of Fitness Goals

05:25 The Importance of Training Age

10:32 Tracking Progress in Recomposition

Click me for show notes!