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Writer's pictureJames Swift
Nov 113 min read

Fat Loss With Strength Training: Hard Truths About Getting Lean

You've decided to lose weight, so naturally, you're thinking about running endless kilometers on the treadmill and eating like a rabbit. After all, that's what everyone does, right? Well, as someone who's been coaching people through successful fat loss (yes actual fat not just water and muscle weight) for years, let me tell you why that's exactly why most people fail.



A picture of dumbells and kettlebells

The Reality of UK's Weight Problem


Let's start with some facts: 67% of men and 60% of women in the UK are currently overweight or obese¹. Yet despite all the diet programmes and cardio classes, that number keeps climbing. Here's why: most people are completely missing the most crucial element of sustainable fat loss - strength training.


Why Most Fat Loss Attempts Fail


Before we dive in, let's clear up some basic math that nobody likes to talk about:

  • You need a caloric deficit to lose fat

  • Muscle burns more calories than fat (approximately 13 calories per kg vs 4.5 calories per kg)²

  • The less muscle you have, the harder fat loss becomes


table showing diffrences in metabolism when doing diet only diet and cardio or diet and weights





The Real Problem Nobody Talks About


Here's what happens when you diet without strength training:

  1. You lose muscle along with fat

  2. Your metabolism slows down

  3. Fat loss becomes harder

  4. You end up skinny-fat

  5. The weight comes racing back


Research shows that people who combine strength training with diet lose 40% more fat than those who just diet³. Yet most people still avoid the weights like they're radioactive.


What Actually Works


Let's get practical about what you need to do:


  1. Progressive Overload

  2. Start with compound movements

  3. Focus on getting stronger gradually

  4. Track your progress meticulously

  5. Proper Nutrition

  6. Maintain adequate protein (1.6-2.2g per kg of body weight)⁴

  7. Don't slash calories too drastically

  8. Focus on whole foods

  9. Recovery

  10. Sleep 7-9 hours

  11. Manage stress

  12. Stay consistent


The Common Sense Approach That Nobody Takes


Look, you wouldn't try to empty a swimming pool by scooping out water with a teaspoon. So why try to lose fat by doing endless cardio while letting your muscle waste away?


Studies show that for every kg of muscle you build, you burn an additional 110 calories per day at rest⁵. That's like running a kilometer, except you're burning it while watching Netflix.


Want Real Results? Here's Your Action Plan:


  1. Strength Train 3-4 Times Per Week

  2. Focus on compound movements

  3. Progressive overload

  4. Track your lifts

  5. Eat for Performance

  6. Small caloric deficit (no more than 20%)

  7. High protein

  8. Carbs around training

  9. Be Patient

  10. Fat loss should be 0.5-1% of bodyweight per week

  11. Take measurements beyond the scale

  12. Focus on performance gains



The Bottom Line


You can either spend the next six months doing endless cardio and eating like a sparrow, only to end up skinny-fat and miserable, or you can build a body that not only looks better but works better too.


The choice is yours, but if you're ready to do this properly, you know where to find me.





Sceintific refrences


Additional Supporting Research:



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