Most people think fat loss is just about eating less.
And while your diet determines whether or not you lose weight, your training determines what that weight loss actually looks like from a physique standpoint.
Are you losing body fat while maintaining muscle and building a leaner, stronger, more defined physique?
Or are you just becoming a smaller, scrawnier version of yourself?
That distinction comes down to how you train through the diet, and most dieters get it wrong.
In Part 1 of this Fat Loss Series, I broke down the nutrition side of the fat loss process and how to create a calorie deficit without creating a nutrient deficit.
In this episode, we shift into the training side and break down why resistance training is non-negotiable during a deficit, what it actually protects, how to structure it for muscle preservation, and the common training mistakes that derail dieters who feel like they’re doing everything right.
HERE’S WHAT WE COVER:
WHY YOUR DIET DETERMINES WEIGHT LOSS BUT YOUR TRAINING DETERMINES YOUR PHYSIQUE
WHY MUSCLE MASS IS THE FOUNDATION OF A BETTER LOOKING, BETTER PERFORMING PHYSIQUE
THE METABOLIC, HORMONAL & APPETITE CONSEQUENCES OF LOSING MUSCLE DURING A DIET
WHY HYPERPHAGIA & BODY FAT OVERSHOOTING DERAIL POST-DIET MAINTENANCE
THE RESEARCH BACKING RESISTANCE TRAINING AS THE MOST EFFECTIVE FORM OF EXERCISE DURING A DEFICIT
PROGRESSIVE OVERLOAD AS THE FOUNDATION OF EFFECTIVE FAT LOSS TRAINING
THE DOUBLE PROGRESSION MODEL AND HOW TO USE IT IN A DEFICIT
HOW TO MANAGE TRAINING VOLUME, INTENSITY & EFFORT THROUGH A CUT
THE NUANCE OF PROGRESSION AND PERFORMANCE CHANGES AS YOU GET LEANER
PROACTIVE VS REACTIVE PROGRAMMING DURING A FAT LOSS PHASE
THE FOUR TRAINING MISTAKES THAT QUIETLY SABOTAGE FAT LOSS PHASES
WHY TURNING LIFTING INTO CARDIO BACKFIRES
THE HIDDEN COST OF OVER-RELYING ON HIIT DURING A DEFICIT
WHY PROGRAM HOPPING REMOVES PROGRESSIVE OVERLOAD FROM THE EQUATION
THE MINDSET SHIFT THAT SEPARATES DIETERS WHO PRESERVE MUSCLE FROM THOSE WHO DON’T
If you’ve ever finished a Fat Loss Phase feeling smaller but not better, or felt like your physique didn’t look the way you expected after weeks of effort, this episode will give you the framework to approach your next cut the right way.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
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