How Should I Train On A Fat Loss Diet?

How should we train on a fat loss diet? Should we train the same way as on a bulking diet?

That depends on your preferred style of training. But on a fat loss diet the decreased capacity to recover and getting slightly weaker has an impact on our training. It is most optimal to make a few adjustments.

 

What to keep the same

In general we want to keep to the same intensity of training. Don't change up rep ranges compared to your bulking program. Don't fall for the myth to use high reps instead. Choose exercises that provide enough stimulus for the muscles to grow. However, during a fat loss phase we don't stimulate to grow, but rather signal the muscle that the tissue should not be broken down and only fat should be burned. Try to stay about 1-2 reps away from going to failure.

What to change

The biggest difference is the amount of sets needed to grow (during a bulk: 10-20 working sets per muscle group per week, on average) versus the amount of sets needed to maintain muscle mass (during a cut: 3 working sets per muscle group per week is a good indication). The amount of sets you need to maintain muscle is called 'maintenance volume'.

If you take your decreased energy, strength and recovery into consideration it is better for longevity to reduce the volume to 'maintenance volume'.

Maintenance volume allows you to recover better which reduces physical stress and allows you to push through your fat loss phase a bit more

Less is more in this case!