You look down. There it is again. That belly. The one that wasn’t there five years ago.
You train. You eat relatively well. But the fat around your midsection refuses to budge. Meanwhile, your arms haven’t grown in months.
Everyone says you can’t lose fat and build muscle at the same time. “Bulk or cut, pick one.” But you don’t want to get fatter bulking, and you don’t want to lose the little muscle you have cutting.
You wonder: is there actually a way to lose this stubborn belly fat whilst building muscle?
The truth: Yes, absolutely, but it requires intelligent strength training with progressive overload, precise nutrition, and understanding the science of body recomposition.
I’m Will Duru, a personal trainer with 10+ years’ experience in London. I’ve coached hundreds of men through successful body recomposition, watching them lose 10 to 20kg of fat whilst simultaneously gaining 5 to 10kg of muscle.
What I’ve learned: Body recomposition is possible, especially for men carrying excess body fat. But it requires proper strength training that maximises muscle stimulus, strategic nutrition that preserves muscle whilst creating fat loss, and consistency over 6 to 12 months minimum.
Why Most Men Can Lose Fat and Build Muscle Simultaneously
The Research on Body Recomposition
What studies show:
Research consistently demonstrates that body recomposition (losing fat whilst gaining muscle) is possible, particularly in these populations:
- Beginners or returning lifters (first 12 to 18 months of proper training)
- Men carrying excess body fat (over 20% body fat percentage)
- Those with suboptimal training or nutrition (switching to proper programming)
Why it works: When you carry significant body fat, your body can use stored fat as energy to fuel muscle protein synthesis (muscle building) whilst you’re in a modest calorie deficit. Your fat stores literally provide the energy needed for muscle growth.
Will’s observation: “Client Mark, 35, started at 95kg and 28% body fat. Twelve months later: 82kg and 18% body fat. Lost 17kg fat, gained 4kg muscle. Body recomposition works brilliantly for men starting with higher body fat levels.”
The Testosterone Factor
Why men have an advantage:
Men naturally produce significantly more testosterone than women, which creates a massive advantage for simultaneous fat loss and muscle gain:
Higher testosterone enables:
- More efficient muscle protein synthesis
- Greater capacity for muscle growth in calorie deficit
- Better fat mobilisation from stubborn areas (belly, love handles)
- Faster recovery between training sessions
The belly fat problem: Excess belly fat actually reduces testosterone production. Fat tissue contains an enzyme (aromatase) that converts testosterone into oestrogen. More belly fat equals lower testosterone, which makes it harder to build muscle and easier to store more belly fat. It’s a vicious cycle.
The solution: Losing belly fat whilst building muscle creates a positive cycle. Less belly fat means higher testosterone, which accelerates muscle growth and further fat loss.
Will’s testosterone reality: “Client James, 42, started with significant belly fat. Six months into proper training and nutrition, he’d lost 12kg fat, gained 3kg muscle. Reported feeling more energetic, better recovery, higher libido. Almost certainly from improved testosterone levels as belly fat decreased.”
Why Generic "Lose Belly Fat" Programmes Fail
You’ve tried programmes before. Lost some weight initially. Then plateaued. Or worse, lost muscle along with the fat, ending up “skinny fat” instead of lean and muscular.
Problem 1: Excessive Calorie Deficit
Generic programme: “Eat 1,500 calories daily to lose weight fast.”
What happens: You’re a 90kg man. Your maintenance is probably 2,400 to 2,800 calories. A 900 to 1,300 calorie deficit is massive. Yes, you lose weight quickly, but 40 to 50% of that weight loss is muscle, not just fat.
Why it’s terrible: Losing muscle tanks your metabolism, makes you weaker, leaves you looking soft even when lean. You end up “skinny fat”, frustrated, and with slower metabolism making regain inevitable.
What you need: Modest deficit (300 to 500 calories), high protein (2.0 to 2.4g per kg bodyweight), and resistance training that preserves muscle.
Will’s deficit prescription: “I never put male clients in more than 500 calorie deficit for body recomposition. Typically 300 to 400 calories below maintenance. Slower fat loss, but 90 to 95% of weight lost is pure fat, muscle mass maintained or even increased.”
Problem 2: Cardio Focus Instead of Strength Training
Generic programme: “Do 45 minutes cardio 5 times weekly to lose belly fat.”
What happens: Excessive cardio without adequate strength training signals your body that muscle isn’t needed. Your body preferentially burns muscle for energy, keeps the fat (especially stubborn belly fat).
Why cardio alone fails: Cardio burns calories during the session but doesn’t build muscle. Muscle is metabolically active tissue that burns calories 24/7. Without strength training, you’re fighting fat loss with one hand tied behind your back.
What you need: Strength training 3 to 5 times weekly as priority, moderate cardio 2 to 3 times weekly as supplement (not replacement).
Will’s training hierarchy: “Client doing 5 cardio sessions weekly, zero strength training. Twelve weeks, lost 8kg, looked barely different. Switch to 4 strength sessions, 2 cardio sessions. Next 12 weeks, lost 9kg, looked completely transformed. Body composition, not just bodyweight, matters.”
Problem 3: Insufficient Protein
Generic programme: “Just eat less. Calories in, calories out.”
What happens: You reduce calories but don’t prioritise protein. You’re eating 1.0 to 1.2g protein per kg bodyweight (maybe 80 to 100g daily for 90kg man). That’s nowhere near enough to preserve muscle in a deficit.
Why low protein fails: In a calorie deficit, your body needs protein to maintain muscle mass. Without sufficient protein, your body breaks down muscle tissue for amino acids. You lose muscle mass along with fat.
What you need: High protein intake (2.0 to 2.4g per kg bodyweight). For 90kg man, that’s 180 to 216g protein daily. This preserves muscle mass whilst fat is lost.
Will’s protein requirement: “Every body recomposition client gets 2.0 to 2.4g protein per kg minimum. Client eating 1.2g per kg loses muscle in deficit. Increase to 2.2g per kg, muscle mass maintained or increased whilst losing fat.”
Problem 4: No Progressive Overload System
Generic programme: “Do 3 sets of 10 reps on these exercises.”
What happens: Week 1 you bench press 60kg for 10, 9, 8 reps. Week 12 you’re still doing 60kg for 10, 9, 8. No progression. Your body has zero stimulus to build or even maintain muscle.
Why no progression kills results: Your body only maintains muscle if it’s being challenged. Without progressive overload (increasing weight, reps, or difficulty over time), your body thinks “I don’t need this muscle anymore” and allows it to atrophy, even with adequate protein.
What you need: Systematic progressive overload. Every 2 to 3 weeks, you should be lifting slightly heavier weights, completing more reps, or progressing to harder variations.
This Is Why 12REPS Solves The Training Problem
The biggest challenge with body recomposition: following a proper strength training programme consistently.
Most men trying to lose belly fat and build muscle make the same mistakes:
- Random workouts with no structure or progression
- Following generic programmes that don’t match their equipment
- Not tracking performance, so no progressive overload
- Wasting time in gym not knowing what to do next
12REPS eliminates every one of these problems:
Solution 1: Instant Personalised Workout Generation
What 12REPS does:
Answer a few quick questions (your goal, experience level, available equipment), and the app generates your first workout in seconds. No guessing, no wasted time, just a clear plan designed for body recomposition.
How it works:
- Select goal: “Build muscle and lose fat”
- Input experience: “Beginner” or “Intermediate” or “Advanced”
- Choose equipment: “Full gym” or “Home dumbbells” or “Bodyweight only”
- Get instant workout: Complete session ready to execute
Example generated push workout (chest, shoulders, triceps):
- Bench press: 4 sets × 6 to 8 reps
- Incline dumbbell press: 3 sets × 8 to 10 reps
- Overhead press: 3 sets × 8 to 10 reps
- Lateral raises: 3 sets × 12 to 15 reps
- Tricep extensions: 3 sets × 10 to 12 reps
The workout matches YOUR equipment and YOUR experience level. If you only have dumbbells, it generates dumbbell variations. If you’re in a full gym, it uses barbells and machines.
Will’s workout generation experience: “Most clients waste 10 to 15 minutes in gym deciding what to do. 12REPS solves this. Open app, your workout is ready. Execute it. Track it. Get stronger. That’s how body recomposition actually works.”
Try 12REPS free for 7 days. Get instant personalised workouts generated for YOUR equipment and goals. No more wandering around the gym wondering what to do next.
Solution 2: Effortless Progress Tracking
What 12REPS provides:
Track every set, rep, and weight in seconds. The app remembers what you lifted last session and shows you exactly what to aim for this session.
How tracking works:
- Last push workout: Bench press 70kg × 8, 7, 6 reps
- Today’s target: Beat last session (aim for 8, 8, 7 or 8, 7, 7)
- Log your actual performance: 70kg × 8, 8, 7 (progress made)
- App tracks everything: You can see strength increasing week to week
Why tracking is critical for body recomposition: You need progressive overload to signal your body to keep muscle whilst in calorie deficit. Without tracking, you have no idea if you’re actually progressing. With 12REPS tracking, you know every session if you’re getting stronger.
Will’s tracking requirement: “Every client must track workouts. Client not tracking does random weights, makes zero progress in 3 months. Client tracking with 12REPS increases bench press 60kg to 85kg in 6 months whilst losing 12kg fat. Tracking equals results.”
Try 12REPS free for 7 days. Log sets and reps in seconds. See your performance history. Know exactly what to beat each session. Progressive overload guaranteed.
Solution 3: Automatic Progressive Overload
What 12REPS automates:
The app gives you automatic weight recommendations based on your performance history. When you consistently hit your targets, it tells you to increase the weight.
How progressive overload works:
- Week 1: Bench 70kg × 8, 7, 6 reps (app notes this)
- Week 2: Target 70kg × 8, 8, 7 reps (slight improvement)
- Week 3: Hit 70kg × 8, 8, 8 reps (target met)
- Week 4: App recommends 72.5kg × 6, 6, 5 reps (progression continues)
Why automatic recommendations matter: Progressive overload is THE signal your body needs to maintain muscle in a calorie deficit. 12REPS handles this intelligently. You just execute and track. The app ensures you’re always progressing.
Real client example: Mark started bench pressing 60kg when beginning body recomposition. Six months later, 12REPS had progressed him to 85kg whilst he’d lost 12kg fat. His muscle mass increased because the app forced progressive overload despite being in calorie deficit.
Will’s progressive overload rule: “If lifts aren’t increasing every 2 to 4 weeks, something’s wrong with your nutrition or recovery. 12REPS tracking shows this immediately. You see stalled progress, you know adjustments needed.”
Try 12REPS free for 7 days. Get automatic weight recommendations. Stop guessing when to increase. Let the app handle progressive overload based on your actual performance.
Solution 4: 1,500+ Exercise Library With Video Demos
What 12REPS provides:
Every exercise includes professional video demonstrations filmed with real models in real gyms. You see exactly how to perform the movement with perfect form.
How exercise library works:
- Search by muscle group (chest, back, shoulders, legs)
- Filter by equipment (barbell, dumbbell, machine, bodyweight)
- Watch video demo (proper form, common mistakes, coaching cues)
- Add to your workout or follow generated plan
Why video demos matter for body recomposition: Proper form maximises muscle stimulus whilst minimising injury risk. You need quality reps to build muscle. 12REPS shows you exactly how to execute each movement like a trainer is watching.
Will’s form requirement: “Poor form equals poor results and potential injury. 12REPS video library shows proper technique for every exercise. Clients watch demos, learn form, execute properly, build muscle safely.”
Your Body Recomposition Journey With 12REPS (What to Expect)
- rength increasing rapidly (neurological adaptation)
- Modest fat loss (1 to 2kg monthly)
- Possible small muscle gain (1 to 2kg over 3 months)
Typical changes:
- Weight: 90kg to 86kg (4kg loss)
- Body fat: 28% to 25% (lost 5kg fat, gained 1kg muscle)
- Strength: Bench 60kg to 75kg, squat 80kg to 100kg
- Visual: Slight reduction in belly, clothes fitting slightly better
Will’s month 1 to 3 client: “Tom, 38, started 92kg and 29% body fat. Month 3: 88kg and 26% body fat. Lost 6kg fat, gained 2kg muscle. Frustrated weight only down 4kg, but progress photos show obvious difference. Body composition matters more than scale weight.”
Months 4 to 6: Acceleration Phase
What’s happening:
- Protein intake now habitual (no longer thinking about it)
- Strength still increasing steadily
- Fat loss consistent (1 to 1.5kg monthly)
- Muscle mass maintained or slightly increasing
Typical changes:
- Weight: 86kg to 81kg (5kg additional loss)
- Body fat: 25% to 20% (lost 7kg fat, gained 2kg muscle)
- Strength: Bench 75kg to 87.5kg, squat 100kg to 120kg
- Visual: Belly significantly reduced, muscle definition appearing in arms and shoulders
Will’s month 4 to 6 transformation: “Same client Tom, month 6: 81kg and 20% body fat. Total transformation: lost 13kg fat, gained 2kg muscle from baseline. Colleagues asking if he’s on steroids (he’s not). Just proper training, nutrition, consistency.”
Months 7 to 12: Refinement Phase
What’s happening:
- Body fat approaching lean levels (15 to 18%)
- Muscle definition clearly visible
- Strength impressive (advanced beginner or intermediate levels)
- Training and nutrition feel automatic
Typical changes:
- Weight: 81kg to 78kg (3kg additional loss)
- Body fat: 20% to 16% (lost 5kg fat, gained 2kg muscle)
- Strength: Bench 87.5kg to 95kg, squat 120kg to 135kg
- Visual: Athletic physique, abs visible, muscular arms and shoulders
Will’s year 1 body recomposition: “Client Mark, started 95kg and 28% body fat. Month 12: 82kg and 18% body fat. Lost 17kg fat, gained 4kg muscle. Went from overweight dad bod to genuinely athletic physique. All whilst eating 2,300 to 2,500 calories daily, never feeling starved.”
The Bottom Line
You CAN lose belly fat whilst building muscle simultaneously. But it requires specific conditions:
Body recomposition works best for:
✅ Men carrying excess body fat (20%+ body fat)
✅ Beginners or returning lifters (haven’t trained properly in years)
✅ Those willing to commit 6 to 12 months minimum
✅ Men prepared to track training consistently
Body recomposition requirements:
✅ Modest calorie deficit (300 to 500 calories below maintenance, track with MyFitnessPal or similar)
✅ High protein intake (2.0 to 2.4g per kg bodyweight daily)
✅ Strength training priority (3 to 5 sessions weekly with progressive overload)
✅ Consistent tracking (log every workout to ensure progression)
✅ Minimal cardio (0 to 3 sessions weekly, 20 to 30 minutes)
✅ Patience and consistency (results take months, not weeks)
Will’s decade of body recomposition experience:
✅ “Client Mark started 95kg and 28% body fat. Twelve months: 82kg and 18% body fat. Lost 17kg fat, gained 4kg muscle. Body recomposition works brilliantly for men starting with higher body fat”
✅ “Most clients need modest deficit, 300 to 400 calories below maintenance. Slower fat loss but 90 to 95% of weight lost is pure fat, muscle maintained or increased”
✅ “Every body recomposition client needs 2.0 to 2.4g protein per kg minimum. Client eating 1.2g per kg loses muscle in deficit. Increase to 2.2g per kg, muscle maintained whilst losing fat”
✅ “Client doing 5 cardio sessions weekly, zero strength training lost 8kg in 12 weeks, looked barely different. Switch to 4 strength sessions, 2 cardio. Next 12 weeks lost 9kg, looked completely transformed”
✅ “If lifts aren’t increasing every 2 to 4 weeks, something wrong. Either deficit too large, protein too low, or training volume excessive. Tracking shows this immediately”
✅ “Tom month 3: 88kg and 26% body fat. Lost 6kg fat, gained 2kg muscle. Frustrated weight only down 4kg but progress photos show obvious difference. Body composition matters more than scale weight”
✅ “Client Mark month 12: 82kg and 18% body fat. Lost 17kg fat, gained 4kg muscle. From overweight dad bod to genuinely athletic physique”
Why 12REPS solves the training challenge:
✅ Instant personalised workout generation (answer questions, get workout in seconds based on YOUR equipment and goals)
✅ Effortless tracking (log sets, reps, weights in seconds, see performance history)
✅ Automatic progressive overload (app recommends when to increase weight based on your performance)
✅ 1,500+ exercise video library (learn perfect form on every movement)
✅ Equipment flexibility (works with full gym, home equipment, or bodyweight only)
✅ Will Duru’s 10+ years expertise (every workout created by certified trainer)
Try 12REPS free for 7 days. Get instant personalised workouts, effortless tracking, and automatic progressive overload. Stop wandering around gym with no plan. Start building muscle whilst losing belly fat with structured, intelligent strength training.
For nutrition, use MyFitnessPal or similar to track calories and hit your protein target (2.0 to 2.4g per kg). For training, use 12REPS to generate workouts, track performance, and ensure progressive overload. Combine proper nutrition with intelligent training. Watch body recomposition happen over 6 to 12 months.
References
- Barakat, C., Pearson, J., Escalante, G., et al. (2020). Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength and Conditioning Journal, 42(5), 7 to 21. https://doi.org/10.1519/SSC.0000000000000584
- Morton, R.W., Murphy, K.T., McKellar, S.R., et al. (2018). A Systematic Review, Meta Analysis and Meta Regression of the Effect of Protein Supplementation on Resistance Training Induced Gains in Muscle Mass and Strength. British Journal of Sports Medicine, 52(6), 376 to 384. https://doi.org/10.1136/bjsports-2017-097608
- Longland, T.M., Oikawa, S.Y., Mitchell, C.J., et al. (2016). Higher Compared with Lower Dietary Protein During an Energy Deficit Combined with Intense Exercise Promotes Greater Lean Mass Gain and Fat Mass Loss. American Journal of Clinical Nutrition, 103(3), 738 to 746. https://doi.org/10.3945/ajcn.115.119339
- Schoenfeld, B.J., Aragon, A.A., Krieger, J.W. (2013). The Effect of Protein Timing on Muscle Strength and Hypertrophy. Journal of the International Society of Sports Nutrition, 10(1), 53. https://doi.org/10.1186/1550-2783-10-53
