How To Train While Losing Fat


If you’re trying to lose fat, you have to imminently change your lifestyle by manipulating your nutrition and activity levels.

However, though fat loss sounds simple, there are many important considerations to take into account when you are going through that period.

One of those is the approach to training while losing fat, as it can make or break your process.

In this article, I’ll go through every important detail regarding fat-loss training.

Without further ado, let’s hit it!

The Deficit

One of the underlying principles of fat loss is the so-called “caloric deficit”, which implies consuming fewer calories than your body requires to maintain its weight and physiological processes.

In doing so, you allow the body to burn more fat than it stores, thus tapping into your fat reserves and burning them off.

Though a caloric deficit is good for fat loss, it inevitably leads to loss of lean body mass (LBM), along with your fat loss.

While losing fat, your goal is to reduce the losses of lean body mass 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:

  1. A moderate caloric deficit of 400-500 calories.
  2. Sufficient protein of ~1-2g per kg of body weight.
  3. Reasonable amounts of fat – 0.75-1.0g per kg of body weight.
  4. Adequate 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 Training Can Help You

Besides proper nutrition, training is another thing that can help you retain 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 the muscle cells and thus, create a stimulus for greater retention of lean body mass (including muscle mass).

This is mainly relevant for resistance training, which can also be combined with cardio exercise.

Important Training Considerations

Before you get into the gym and go all-in on your workouts, you have to factor in a couple of things or risk poor recovery and chronic exhaustion.

Here are our best fat loss training tips:

  • Lower the intensity (Slightly)

Due to 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 must ensure that you aren’t reaching failure 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 will allow you to recover sufficiently, though you are in a caloric deficit.

  • Do 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 emphasise 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!

  • Flex, flex, flex!

Besides helping you retain muscle mass, training is supposed to bring out the fine details of your musculature during the weight loss phase.

This can be done not only through isolated exercises but also… Flexing!

That’s right – Just flexing your muscles and holding that peak flexion can help you further chisel your biological sculpture!

On top of that, practising posing can significantly help with your presentation and how you feel in your own skin.

But flexing in front of the mirror looks stupid? Not anymore, it has benefits!


During weight loss, you lose both fat tissue and lean body mass, which is every other tissue in the body except fat.

Your goal is to lose fat and 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 checking those crucial points, you must engage in regular resistance training, which is performed at moderately high intensity levels, without reaching failure.

You will set yourself up for the healthiest, leanest and happiest version of you in doing all of this!

So, what is there to lose? Go crush your goals!

Keep Strong

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