Weight Training for Fat Loss

So that’s that, a look at weight training for fat loss.  As I noted in Weight Training for Fat Loss Part 1, there are both pros and cons to the different types of weight training while dieting for fat loss.   Assuming that maintenance of muscle mass is the goal, some form of heavy weight training must be kept in the program.  In fact, if only one kind of weight training were to be performed, that’s what I’d pick (with the possible exception of complete beginners).

However, the volume and frequency can (and generally, should) be brought down when maintenance is the goal.  Recovery always goes down on a diet (unless you’re taking drugs) and that means that training must be reduced to avoid killing the dieter.

So long as intensity (in this case, weight on the bar) is maintained, volume and frequency can be reduced by up to 2/3rds each without significant loss of strength or muscle mass.  Basically, from the standpoint of strength and muscle maintenance, it’s far better to get 2 high quality sets than 6 half-assed ones.

If desired, that will allow other types of training, in this specific case metabolic work, to be added to the training program.  Sequencing will depend on the individual, how well or poorly they recover and the specifics of the diet but hopefully I’ve given enough information for folks to set things up for themselves.

source: http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html/