Stop Training For Fat Loss

By far the main goal of people I work with is to lose fat. Whether they want a ripped six pack or they just want to “tone up,” the majority of people list fat loss as their primary goal and reason for going to the gym.

But sometimes, this is all wrong. Sometimes the focus should not be on losing body fat.

Yes, I really just said that. Well, typed it.

So if focusing on fat loss isn’t (always) the answer, what should be done?

Some people (I’ll explain who in a moment) should initially focus on getting stronger and building muscle, NOT losing fat.

While there is a time and place for specific fat loss training, everyone can benefit from training for strength. Beginners especially should focus primarily on increasing their strength in a few basic exercises because they are too weak to use appreciable weight that would make for a challenging fat loss workout.

Other than beginners, another group that would greatly benefit from this advice is individuals who aren’t overweight or over fat, but rather they are “skinny fat”. These are people who do not look overweight but their muscles look very “soft”. These individuals would be much better off increasing their strength and building muscle (yes, ladies; that means you too) before they train specifically for fat loss.

I’ve witnessed several individuals train for fat loss too soon and they just end up a smaller version of themselves but they still look “soft” and “skinny fat”. This is because not only did they not build any muscle in the process, but they may have even lost more muscle. Not a good combination. They would be much better off getting stronger and building some muscle – that alone will make a big change in their physical appearance.

Who Else Should Follow This Advice?

Have you been training for fat loss for more than a couple of months? You shouldn’t train for fat loss week after week and month after month. It’s time for a change – train for strength. Make it a goal to get stronger in a few basic exercises for a few months. If at the end of that time you want to lose more body fat, than make the necessary training and dietary changes to do so. But once again, train specifically for fat loss for one to three months, and then focus once again on getting stronger.

So, Why Exactly Should I Train for Strength and Not Fat Loss?

-Getting stronger will always have a positive influence on your physical appearance and body composition because you are constantly challenging your body to do something new (lift more weight or lift the same weight for more reps)

-Getting stronger is very functional and will carryover to your everyday life whether you’re a construction worker or stay at home mom

-Training for strength is more enjoyable and motivating. Setting personal records each week is a great way to keep you motivated and excited about training

-You can get stronger and still lose body fat. Along with training hard and smart, you also must eat smart. That combination alone will allow you to lose body fat. You don’t have to do grueling fat loss workouts in order to lose body fat. I am leaner than I have ever been and I haven’t performed a conventional fat loss workout in years. I perform six main exercises – squats, deadlifts, bench press, rows, standing presses, and chin-ups. I don’t perform those exercises in circuits and I rarely perform more than eight reps per exercise

-Getting stronger will allow you to potentially lose more body fat down the road. For example, the more weight you can use for an exercise, the harder you have to work. If you can only squat 95 pounds for 10 reps right now, it only makes sense that you will be working harder if you increase your strength to squat 115 pounds for 10 reps

-Training for strength is more user-friendly at crowded gyms. Performing strength training circuits at a crowded gym can be a very difficult task. However, when you train for strength you’ll only perform one or two exercises at a time so getting the equipment you need shouldn’t be a problem.

Bottom line – if you have been training for fat loss, it’s time for a change. If you are just getting into strength training, you must first get stronger and build some muscle.

With love from the Trench kitchen,

xoxoErika♥

Brendan Hebert

September 7, 2021

I selfishly want to give this place a bad review so that it doesn’t get any busier BUT I CAN’T. I have worked out at probably 5-7 different gyms in the city and this is by far the best atmosphere, space, equipment, and clientele. Neil and the rest of his team treat everybody with respect and support. I’d recommend this gym to any level of fitness!

A J P

September 15, 2020

First I’d like to say how great it is to be part of the Trench community. I thought it would be intimidating switching but the support and comradeship was one of the first things I noticed when I joined this year. Whether it’s to lift a little or a lot, or train for a competition, you can feel the energy in the gym - it’s something that has revitalized my motivation to go to the gym. Neil and the team at Trench have really stepped up to the challenges that Covid-19 has posed, making the gym clean, safe and welcoming! I have also been fortunate to take part of two sessions of the women’s strength classes. It is the first time in a long time that I have noticed results and am feeling more confident in myself physically and mentally. I highly recommend Trench to someone looking to either make a switch or sign up for their first gym membership. Thanks Trench!

Jordan Watch

February 25, 2021

The moment I stepped foot into Trench fitness I knew it was going to be something special. This is by far the best gym I’ve ever had the privilege to workout in. The staff, facilities and equipment are incredible. The amount of knowledge Neil and his coworkers have in regards to nutrition and exercise is outstanding. I cannot recommend this gym and the services it offers enough.