Weight or fat loss is one of the most common reasons that motivates people to seek the help of a personal trainer or a body recomposition coach. If you’re trying to lose fat, you have to inevitably make changes to your lifestyle, by manipulating your nutrition and activity levels. However, though fat loss sounds simple(calorie in VS calorie out), there are many important factors to take into account when you are going through the process. One of those is namely the approach to training while losing fat, as it can make or break your process.
In this article, we’ll discuss the important detail regarding fat-loss training - let’s get into it!
The Calorie Deficit phase
One of the fundamental principles of fat loss, is the so-called “caloric deficit” which implies consuming less calories than your body requires to maintain its weight and physiological needs. In doing so, you welcome the body to burn more fat than it stores, thus tapping into your fat bank and burning them off.
Whilst caloric deficit may be good for dropping all those excess weight, the loss of lean body mass (LBM)is also inescapable along with your fat loss. Your goal while losing fat, is to reduce the losses of lean body mass, in order to retain health, energy and metabolic rate.
Before you get into training during the weight loss phase, make sure you have the following in check:
2. Sufficient protein of approximately 0.8grams per kg of body weight
3. Good amounts of fat - 0.35-0.45grams per kg of body weight
4. Sufficient amounts of carbohydrates (remaining calories after calculating protein and fats)
Once you have these in check, you are halfway there on your goal of preserving LBM.
How does training play a role?
Besides getting your nutrition right, training is another essential factor in retaining your muscle mass and keep your metabolic rate up.
Though a caloric deficit is the only MANDATORY thing for weight loss, it is highly recommended that you do your workout sessions as well. In doing so, you will stimulate the muscle protein synthesis inside of the muscle cells and thus, create stimulus for greater retention of lean body mass (including muscle mass).
This is mainly relevant for resistance training, which can also work well with cardio training.
Things to consider when training
Before you put on your stringer, squat shoes, get into the gym and go all in on your workouts however, you have to factor in a couple of things. Otherwise, you compromise recovery and risk chronic exhaustion.
Here are our best fat loss training tips:
1. Lower the intensity (Just a little)
Given the fact you are in a deficit of energy, you inevitably have to train at a different level of intensity.
Because intensity is demanding by nature, you have to make sure that you aren’t reaching failure far too often.
It is recommended that you work with heavy weights, but not too heavy.
Remember to always leave 1-3 repetitions in reserve, as this is what will allow you to recover well, whilst being in a caloric deficit.
2. Focus on more isolated movements
Though heavy, compound movements must be at the core of your fat loss workouts, you can also include more isolated movements.
These exercises emphasize on one specific muscle group and improve the shape and details of the muscle itself.
Looking for aesthetically pleasing muscle separations? Don’t forget your isolations!
Besides helping you retain muscle mass, training is supposed to bring out the fine details of your musculature during the weight loss phase.
3. Another way is to flex!! Yes that’s right!
Just flexing your muscles and holding that peak flexion, can help you further chisel your biological sculpture! On top of that, practicing posing can greatly help with your presentation and build your confidence about the way you feel in your own skin.
Taking them mirror selfies whilst flexing looks stupid? Not anymore, it has benefits!
Final Notes
During a period of weight loss,your goal is to not only lose fat, but to also retain as much of that LBM as possible. To do so, you must ensure that your caloric deficit is moderate and supported by solid amounts of protein, fats and carbohydrates. After having checked those important points, you must engage in regular resistance training, which is exercised at moderately high intensity levels, without reaching failure. In doing all of this, you will set yourself up for the healthiest, leanest and happiest version of you.
So what’s there to lose? Go get your goals!
