Is this the fastest way to burn fat and build muscles together? Experts reveal the secret science behind body recomposition

For many fitness enthusiasts, the ultimate dream isn’t just losing weight or building muscle, but doing both at the same time. This approach, known as body recomposition, is gaining traction among trainers and health experts who argue it might be the most sustainable way to transform one’s physique. But can you really burn fat and build muscle together — and if so, what’s the fastest way to get there?

A recent report from Hims, reviewed by physician Craig Primack, MD, explores this very question, offering practical insights into the science and strategy behind body recomposition.

The Myth of Turning Fat Into Muscle
First, let’s clear a common misconception: fat doesn’t magically turn into muscle. As the Hims report stresses, fat and muscle are completely different tissues with unique structures and functions. The real challenge is reducing fat stores while simultaneously stimulating muscle growth. In other words, it’s about reshaping the body’s composition rather than transforming one tissue into another.

What Experts Say About the Fast Track
So what works best for those seeking rapid results? Experts point to a three-pronged approach: strength training, cardio exercise, and nutrient-rich meals.

• Strength training builds lean muscle mass and increases metabolism, allowing the body to burn more calories even at rest.
• Cardio workouts accelerate calorie burn and help reduce visceral fat — the harmful type that sits around organs.
• A high-protein diet, paired with fiber-rich carbs and healthy fats, supports muscle repair and growth while curbing fat gain.

The synergy of these elements, if done consistently, can foster long-term fat loss and muscle gain.

Why Patience Still Matters
Although the idea of a quick fix is tempting, doctors caution that body recomposition is not an overnight success story. “Optimizing body composition requires consistency and patience,” notes the Hims report. Even with the right plan, visible results usually take weeks, if not months, to manifest.

In fact, focusing on sustainability is more important than chasing immediate changes. Crash diets or extreme workout regimens might yield short-term effects, but they rarely last and often risk injury or burnout.

Practical Strategies That Work
The report highlights four strategies that can make body recomposition both realistic and safe:

Prioritize nutrient density: Instead of obsessing over calories, focus on food quality. Fruits, vegetables, legumes, and whole grains provide long-lasting energy and satiety.

Consider calorie cycling: Alternating high- and low-calorie days can prevent metabolic slowdowns and help preserve muscle while losing fat.

Add cardio gradually: Even simple activities like jogging, cycling, or HIIT sessions can enhance fat burn and heart health.

Incorporate progressive overload: Gradually increasing workout intensity ensures muscles continue to adapt and grow.

The Silent Secret
Perhaps the most overlooked element in this journey is rest. Muscle growth happens not during workouts, but while recovering. Adequate sleep, stretching, and scheduled rest days are crucial for avoiding injuries and ensuring long-term success.

No Magic Formula, Just Smart Balance
So, is there a fastest way to lose fat and gain muscle? Experts suggest the answer lies not in shortcuts but in balance. Resistance training, nutrient-rich eating, cardio, and proper recovery together form the foundation of body recomposition.

As the Hims report concludes, the combination of patience, consistency, and science-backed strategies is the real “perfect formula.” Quick fixes may tempt us, but the real transformation lies in slow, steady progress.