It’s true, training for weight loss isn’t the most enjoyable part of any fitness or bodybuilding journey but it is one we will all tackle at some point. There are millions of complex diets and fad products preying on those with weight loss goals but, truth is, the core drivers of weight loss are fairly straightforward.
So, to help you along the way, and keep you away from the fit teas, here are some tips on how to train for weight loss…
Lower the Calories
Weight loss will be achieved through creation of a calorie deficit – the bigger the deficit, the more drastic the weight loss. Initially, you should aim to eat at around 300-500 calories under your maintenance requirements per day as a starting point. Anything more than this will risk muscle loss alongside the fat.
Increase the Cardio and Up the Volume
Another way to maintain a calorie deficit, particularly if you enjoy your food (and don’t we all!) is through an increase in cardio work. Coupling this with your diet is the most sustainable plan and the one most likely to deliver results. Just keep in mind that it’ll take you 20 minutes on the treadmill to burn off that bar of chocolate!
An unfortunate by-product of training on a calorie deficit is that you will notice a decline in strength. It’s inevitable and almost impossible to overcome for natural lifters. You’ll need to accept this and may benefit from focusing more on volume rather than strength during your workouts.
Maintain Consistency and Continually Adjust Macros
This might seem like an obvious point but weight doesn’t fall off in even measures and you might go some time without any noticeable drop in the scale. Remember, as you lose weight, you will need to keep on top of your daily calories and macros as they will drop as your weight does. For example, if 1,800 calories took you from 170 – 160 pounds and your goal is to lose more, you’ll need to recalculate, and lower to account for your new weight.
Keep your Protein Intake High
Maintaining muscle through cutting weight is the most difficult element for those not partaking in questionable substances. Your best chance of keeping the gains is by sticking with a protein intake of around 1g per pound of body weight.
So, those are some tips on how to train for weight loss. Do you equate minutes of cardio with chocolate bars? How do you deal with declining strength on a calorie deficit??
Let me know on Twitter or in the comments below.