Learn how to lose fat and build muscle at the same time using strength training, smart nutrition, and accurate DEXA Scan body composition tracking.
Most people think you need to choose between losing fat or building muscle. The reality is that you can do both at the same time through a process called body recomposition. It requires the right training, the right nutrition, and accurate feedback on how your body is actually changing.
At Kalos, we use DEXA Scan technology to track recomposition with precision. This allows clients to see exactly how much fat they are losing and how much muscle they are gaining, eliminating the guesswork that comes from using weight alone.
Here is how to transform your body from both sides at once.
Body recomposition means:
Instead of focusing on the scale, the goal is to improve the ratio of fat to muscle. This creates a leaner, more athletic, and healthier physique.
Strength training is the engine of recomposition. You need to challenge your muscles enough to stimulate growth.
Aim for:
When you gain muscle, your metabolism improves and fat loss becomes easier.
Nutrition is where most people fail recomposition. You need enough energy to build muscle but a small deficit to burn fat.
The ideal structure is:
This allows your body to use stored fat for energy while using your food intake to fuel muscle repair.
This is where a DEXA Scan becomes essential.
With DEXA you can measure:
If your fat is dropping and muscle is rising, your plan is working. If one moves in the wrong direction, you can adjust quickly.
You can lose 6 lbs of fat and gain 4 lbs of muscle and see almost no change on the scale. But physically, your body will look completely different.
This is why recomposition often feels like slow progress unless you use proper measurements.
DEXA data reveals the changes the scale hides.
Prioritize progressive overload with exercises like:
These movements build the most muscle in the shortest time.
Walking 8 to 12 thousand steps daily increases calorie burn without hurting recovery.
This helps fat loss while preserving muscle.
Protein is essential for recovery and muscle growth.
Aim for 25 to 40 grams per meal.
Sleep affects:
You cannot recomp properly with poor sleep.
High cortisol makes it harder to lose fat and easier to lose muscle.
Use:
Track every 4 to 8 weeks to measure changes in:
Adjust your training or nutrition based on the data.
Recomposition works exceptionally well for:
Intermediate and advanced lifters can still recomp, but it requires more precision.
A Kalos client trained three times per week and increased protein intake while staying near maintenance calories. Over 12 weeks, their DEXA scans showed:
The scale barely moved, but their physique and performance changed dramatically.
You absolutely can lose fat and build muscle at the same time. The key is balancing strength training, nutrition, daily movement, and recovery, while using DEXA Scan data to guide your adjustments.
This approach creates sustainable, long lasting changes that look and feel like a true transformation.
If you are ready to take control of your health with the most accurate body composition analysis available, it is time to book your DEXA scan at Kalos. Whether you are looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.
Schedule your scan today at Kalos, your journey to data-driven fitness starts now.
Bay Area residents trust KALKalosOS to deliver results. We proudly serve the entire Bay Area including the following locations:
