Body Recomposition Over 40: Lose Fat AND Build Muscle!

You might have heard that it's impossible to lose fat and build muscle at the same time, but that's probably not actually true for you. I'm going to give you the specific training and nutrition guidance you need to achieve body recomposition over 40. I've been a certified strength and conditioning specialist since 2008 and a fat loss coach for over 25 years. And I usually tell my clients to focus on body recomposition because that's usually what they want.

Less fat and more muscle or at least enough muscle to get that definition. The whole idea of bulking and cutting applies more to competitive bodybuilders who are going to the extremes of muscle mass and low body fat. Not the average person over 40 who just wants to get leaner and stronger. And particularly with women, there aren't a lot of us who want to put on a bunch of fat just so we can maximize our muscle mass.

Who Can Lose Fat and Build Muscle at the Same Time

I've done it a couple of times in preparation for physique competitions, and I definitely wasn't as lean as I wanted to be. In fairness, I also didn't prep completely well in those first competitions. I didn't give myself enough time to lean out, as we say, to get to both enough muscle and the leanness I needed for the stage. Losing fat and building muscle are different systems, so they can happen at the same time.

And there are three groups of people who have a great chance of being able to do it. If you're over about 25 to 30% body fat as a woman, over about 20% as a man, that means you have some body fat that can go as you build muscle. Beginners to weight training. So that would normally be under a year of consistent progressive strength training.

We're going to talk about what that means a bit later, but many people are in and out of the gym for years without a structured program that allows them to build muscle and strength consistently. That means most people qualify for this group. And the third group is you haven't been consistent with your nutrition for long enough. Basically, if you haven't optimized your nutrition and training program consistently for years, you probably will be able to do body recomposition.

Why Consistency Matters for Body Recomposition

And I'll be honest, I haven't always done that either. When I prepped for the fitness competitions that I did, I think I've done 12 now. That's when I had everything completely on track. But right now, I have some physical challenges, a shoulder issue, an ongoing TMJ and neck issue that recurs.

So, a lot of those things have been worse and I haven't really done the consistent weight training that I need in order to build muscle. It also hasn't been a priority. Even the clients I work with that have their training in line have trouble with keeping their nutrition on track for long periods of time. That's the biggest challenge for most people.

And without consistent nutrition that allows you to gain muscle and lose fat, you'll always have some space to improve.

Protein Intake for Body Recomposition Over 40

That's why the first thing you need for body recomposition is to make sure you're getting enough protein. I generally recommend 0.7 to one gram of protein per pound of body weight per day. Most of the research says your maximum benefits are going to be at 1.6 g per kilo, which is about that 0.7 g per pound. But there are incremental benefits to going higher in some cases.

But I've also found working with a lot of people that if you say 0.7 g per pound, many people will fall a bit short several days out of the week. So, they're not really getting the maximum benefit consistently. If you aim for one gram per pound but don't quite get there for a few days, it's fine because you'll likely get the maximum benefit you need anyway.

Remember that calories are going to be the number one thing that gets you fat loss. So, as you add protein, think about what you have to take out to get those calories low enough to lose fat. That's right. Some of those calories would need to come out of either carbs or fats.

And both of those things are important as well. So, you want to make sure that there's balance. It doesn't seem to matter whether you are choosing to go higher in carbs and lower in fats or higher in fats and lower in carbs in terms of fat loss. So, it's really down to your personal preference, but we want to maintain the protein at a constant level.

Best Lean Protein Sources for Fat Loss

To make sure you keep your protein high and your calories low, you want to get your protein mainly from lean sources of protein, meaning they're high in protein and relatively low in fat and calories per serving. Great examples that I personally use are low-fat Greek yogurt, chicken breast, lean ground turkey, and egg whites. Once every week or two, I order a big salad from a salad place near us, and that has chicken and big chunks of tofu as well.

Tofu can be a great option.

🎁 I've put together The Lean & Strong Protein Plan that gives you some other good sources of protein for body recomposition. I've even included a sample meal plan to get you started. 

Why Strength Training Is Essential Over 40

Now, protein is useful because it helps to maintain and build your muscle mass. Having protein with your meals also keeps you fuller for longer, so you're less likely to overeat on treat foods, high calorie foods that will cause you to put on more fat. And managing your appetite and controlling cravings is huge for fat loss.

Now, you can eat all the protein or drink all the protein shakes you want, but if you're not giving the muscle some kind of stimulus, it doesn't have any reason to respond by growing. This is actually a lot more important than we used to think for muscle building. And weight training is also important for staying strong as you get older.

Carrying heavy groceries, pushing a carry-on that's way too large into the overhead compartment on a plane. Those things can seem minor in your 40s and 50s, but by the time you get into your mid-60s, you'll feel how different you are from other people your age.

How to Structure Your Workouts for Muscle Growth

If you do strength training, it doesn't necessarily need to be weights at the beginning. It could be bodyweight training that you're doing progressively. Progressive resistance training means that as you get stronger, you increase the challenge. You could increase your weights, but if it's bodyweight, then you're increasing the difficulty of the exercise or increasing the repetitions.

A solid, consistent weight training program is the main thing you need to build muscle as you're losing fat. For someone who's never trained before, it can completely change your body shape. You can finally get that toned look and get the definition that you want.

I generally recommend two to five weight training sessions a week. Each workout doesn't need to be long. Generally, an effective, efficient workout can be done in 30 minutes with maybe five minutes at the beginning to warm up and then five minutes at the end to cool down.

Hitting each major muscle group twice a week has been shown to maximize muscle growth. For many people, a full body workout three times a week is going to get the best result.

Daily Movement and Recovery for Fat Loss

The main thing you want to be aware of is recovery. Our recovery from exercise does tend to go down a bit as we get into our 40s and 50s, especially if you're not sleeping that well. If you're constantly sore and tired, you might want to reduce your weight training sessions and add in more recovery time.

Your muscles are growing during the time that you're not training, not during the workouts. One of the best ways to recover from weight training sessions is with walking. Tracking your steps can be really valuable because that small calorie burn also adds up.

7,000 steps is a good standard to start with, but if you're really looking to tap into those fat stores, then go after those 10,000 steps.

Calorie Deficit for Body Recomposition

Numbers are also important when it comes to calories for body recomposition. Tracking calories works for a lot of people and it doesn't work for others. I do recommend that most people try it at least for a few weeks because then you have that knowledge.

If you're carrying quite a lot of excess weight, let's say 30, 40, 50 lbs or more, you might want to be eating in a slight calorie deficit. Most people want to improve their nutrition by increasing lean proteins, fruits, vegetables, and fiber while reducing ultra-processed foods.

I'm not about cutting them out. It's about incorporating them in a sustainable way. What works for a lot of people is having a planned treat most days, usually around 200 to 250 calories depending on your body size.

How to Estimate Calories for Fat Loss

Body fat is your body's internal storage of energy. If you don't give your body enough energy through food, it will use those fat stores. That's exactly what you want.

There are many calculators online, but they aren't always accurate. I sometimes use 14 times body weight in pounds to estimate maintenance calories. A calorie deficit might be around 13 times body weight, but this works best for lean, active individuals.

When Body Recomposition Won’t Work

If you haven't optimized your weight training yet, you'll likely build muscle and lose fat at the same time. But people who are already lean, training consistently three to five times per week, and eating properly will have a harder time doing both simultaneously.

As you're losing fat, don't lose more than 1% of your body weight per week. Any faster than that increases the risk of muscle loss.

Final Thoughts on Body Recomposition Over 40

If you're not tracking calories, that's fine, but keep an eye on your protein intake. Protein helps with appetite control and muscle retention. You also want to plan your nutrition to include enough fiber, about 14 grams per 1,000 calories.

To start putting together a way of eating for body recomposition for yourself, watch the VIDEO HERE.

Ivana Chapman