Short answer… you don’t.

Your training doesn’t dictate your body composition…

…but your nutrition does. If I had a nickel for every time someone asked me how they should train to lose weight, I’d have a lot of nickels. No one wants to hear that the thing that needs to change is actually your eating habits.

I get it, changing your training feels easier than changing your diet. It would be much simpler if you could start a 12-week dieting oriented strength training program that would promote fat loss and supercharge the work you’re doing in the nutrition arena.

Don’t shoot the messenger, but the reality is that your training doesn’t need to change as your body composition goals change. Whether you want to build muscle, lose fat, or some combination of the two your training can (and should) look pretty identical.

The only time you should adjust your training style is if 1) you are not seeing results (i.e. you’re unable to accomplish progressive overload) or 2) your goals change. And when I say goals, I don’t mean body composition goals; I mean performance related goals. For example, if you’re currently training for a powerlifting meet and then decide you want to pivot and run a half marathon, then yes your training needs to change to facilitate different adaptations.

But if you’re moving from maintenance into a fat loss phase, your training can stay the way it is! What needs to be addressed is your energy balance.

If your goal is fat loss, you need to be in a calorie deficit. That’s it. There is no amount or type of training that will guarantee fat loss without consideration for your eating habits, full stop.

Train With Moxie