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 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.
You’ll train 5 or 6 days a week on this plan. On day 7, aim to rest fully but get in light activity, taking a 20-minute walk. On all other days, aim to train hard.
DIRECTIONS: Warm up with a 1-minute plank, 1 minute of reverse lunges, and 1 minute of jumping jacks. Then do the exercises in order. Work each move for 40 seconds, then rest for 20 seconds, then rest 1 minute. That’s 1 round. Complete as many rounds as you’re scheduled to do. Each week, aim to increase the reps you complete in each round by 1.
Start in pushup position, hands directly below shoulders. Drive your right knee toward your chest, then return it to pushup position as you drive your left knee toward your chest, as if running. That’s 1 rep; repeat this pattern until time is up.
Start on your right leg, knee bent, left foot slightly behind your right. Leap to the left, landing on your left foot, then tap your right foot to the floor behind your left. Immediately leap back to the right, landing on your left foot. That’s 1 rep; repeat this alternating pattern until time is up.
Start standing. Bend at the waist and place your hands on the floor. Slowly walk them out until you’re in pushup position. Touch your right hand to your left shoulder. Hold. Repeat on the other side. Walk hands back to return to standing. That’s 1 rep; do reps until time is up.
Get in pushup position. Lower into a pushup, chest an inch from the floor. Press up, then push your butt toward your feet, bending your knees as you do so. Return to pushup position and repeat. That’s 1 rep; do reps until time is up.
DIRECTIONS: Do the exercises in order, adhering strictly to the rep counts and rest periods. For the first 2 exercises, aim to go slightly heavier each week, adding at least 2.5 pounds to your working weight. Start each of the first 2 exercises with 2 lightweight warm-up sets (approximately half your training weight) before doing work sets with your training weight. On all other exercises, aim to go heavier in the final week while still hitting your reps.
Stand holding dumbbells at your sides, abs and glutes tight. Push your butt back and lower your torso until you feel your hamstrings tighten or you start to round your back (whichever comes first). Keep the dumbbells close to your shins as you do this. Stand and squeeze your glutes. That’s 1 rep. Do 4 sets of 8 to 10 in week 1. In weeks 2 and 3, do 6 to 8 reps per set. In week 4, do 4 to 6 reps per set.
Lie with your chest on a bench set to a 30 degree incline, holding dumbbells directly below your shoulders, glutes tight. Squeeze your shoulder blades and row the dumbbells toward your hips; hold for 1 second. Lower dumbbells slowly. That’s 1 rep. Do 4 sets of 8 to 10 in week 1. In weeks 2 and 3, do 6 to 8 reps per set. In week 4, do 4 to 6 reps per set.
Lie faceup on a bench, holding dumbbells directly above your shoulders, abs and glutes tight. Bend at the elbows and shoulders to lower the dumb- bells to within an inch of your chest. Press backup. That’s 1 rep; do 3 sets of 8 to 10.
Kneel on your right knee, the top of your right foot on a bench or box, dumbbells held at your sides. Your left foot should be a few feet in front of your right knee on a two-inch elevation. Press into your left foot to stand up. This is the start. Bend at your left knee and hip, lowering until your right knee nearly touches the floor. Stand. That’s 1 rep; do 3 sets of 10 to 12 per side.
Kneel on your left knee, holding a dumbbell in both hands at your left hip. Explosively pull the dumbbell across your body and above your right shoulder. Lower slowly to return to start. That’s 1 rep. Do 3 sets of 10 to 12 reps per side, with no rest between sides. You’re training power and also blasting your abs.
A HALF DOZEN food-focused tips from MH Nutrition Advisor Dezi Abeyta, RDN to help you chase your goals when you’re not pumping iron.
Consume 100 grams (yes, that much!) of protein before noon to boost muscle protein synthesis and curb hunger. Start with a high-protein breakfast, like an omelet and a multi-scoop protein shake (which should have 50 to 75 grams of protein).
Pack your carb intake around your workouts. Consume 25 to 50 grams of carbs before you train (think bananas and oats) and 50 to 75 grams after to aid in recovery.
Follow each workout with a meal that includes lean protein, healthy fats, and fiber-rich carbs. Think 4 to 6 ounces of salmon, a baked potato, and 2 to 4 ounces of broccoli—all of which will promote recovery and muscle growth.
The cardinal sin of recomp diets is eating too little fat. Aim to get 25 to 30 percent of your calories from fat. An easy way to stay on track: Add a tablespoon of olive oil to your salads.
Fiber is key on a recomp, regulating blood sugar and keeping you full longer in your deficit. Aim for 38 grams daily, relying on berries. A cup of raspberries contains 8 grams of fiber—and provides energy, too.
Burn extra calories not with cardio but with smart daily choices. Anytime you see an escalator or elevator, take the stairs instead.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health, he served as a sports columnist and tech columnist for the New York Daily News. Â
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