Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?

What this means

Reason not to dismiss 'building muscle while losing fat' as a myth for beginner or returning clients — well-trained clients can achieve it too, just to a smaller degree.

Barakat C, Pearson RE, Escalante G, Campbell BI, Galvan E, Schroeder J, Smith RW, Renteria I, Munoz CX · 2020 · Strength and Conditioning Journal

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

Body recomposition (simultaneously building muscle and losing fat) is possible, especially in untrained, overweight, or returning individuals. Trained individuals can achieve it too but to a smaller degree — high protein intake, resistance training and a moderate energy deficit are key.

Who this applies to

19 studies; trained and untrained individuals

What to keep in mind

Heterogeneity; varying definitions of recomposition; limited RCTs.

View method and source

Methodology

Systematic review

Intervention

RT with various nutritional strategies

Outcome measures

Simultaneous changes in fat mass and lean mass

Original source

DOI: 10.1519/SSC.0000000000000584

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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.

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