top of page

How to Train While Losing Body Fat

Fat loss sounds simple, but we all know it isn’t. If you’re trying to lose fat, you will be going through a lifestyle change in either your nutrition and/or activity levels, and many of you ladies will be looking at doing both at the same time.

The Calorie Deficit

One of the underlying principles of fat loss, is the so-called 'caloric deficit' which implies consuming less calories than your body requires to maintain its weight and maintain healthy functioning.

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

Your goal while losing fat, is to reduce the loss 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 (not taking into account any specific type of diet):

  1. Moderate caloric deficit of 400-500 calories

  2. Sufficient protein of ~1g per lb of body weight

  3. Good amounts of fat - 0.35-0.45g per lb 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 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. And by muscle mass I don’t mean you are going to look like a body builder.

Though a caloric deficit is the only MANDATORY thing for weight loss, it is highly recommended that you also do your workout sessions.

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 be combined with cardio training.

Important Training Considerations

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

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 have to make sure that you aren’t reaching failure far too often.

It is recommended that you work with heavier weights than you would normally use, but not too heavy.

Remember to always leave 1-3 repetitions in reserve, as this is what will allow you to recover well, 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 emphasize on one specific muscle group and improve the shape and details of the muscle itself.


During a period of 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 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 is there to lose? Go crush your goals!

Post: Blog2_Post
bottom of page