Fat Loss Training Guide

This guide helps you set up training for fat loss while preserving as much muscle and strength as possible, using BuffBeat AI workouts.

Training for Fat Loss vs. Muscle Gain

Fat loss still benefits from strength training. Your goal in a deficit is not to crush yourself with endless cardio, but to maintain muscle by lifting with good intensity and managing fatigue.

Key Training Guidelines for Fat Loss

• Strength First: keep compound lifts in your plan 2–3× per week.
• Reps: 6–12 reps on most sets works well in a deficit.
• Steps & NEAT: aim for 7k–10k steps per day where possible.
• Conditioning: 1–3 sessions per week (intervals or brisk walking).
• Recovery: sleep and stress management matter more when calories are lower.

Example Weekly Layout

• Day 1: Full body A (strength focus)
• Day 2: Steps + light conditioning
• Day 3: Full body B
• Day 4: Rest or walking
• Day 5: Full body C
• Day 6: Conditioning or sports
• Day 7: Rest

Using BuffBeat AI for Fat Loss

On the BuffBeat homepage, select:

1. Main Goal: “Burn Fat (Lean)”.
2. Pick your Fitness Level and Equipment.
3. Click “Create Plan” and follow the AI-designed sessions.

Nutrition & Supplement Support

Training is only one side of fat loss. A moderate calorie deficit and solid protein intake make a big difference. A few supplements can also help adherence:

• Whey Protein: makes high-protein diets easier to follow.
  View whey protein on Amazon →
• Pre-workout: can help you push through lower-energy sessions.
  View pre-workout on Amazon →
• Omega-3: supports health and recovery when dieting.
  View omega-3 on Amazon →

Related BuffBeat Guides

• Hypertrophy Training Guide
• Strength Training Guide
• Creatine Guide

Next Steps

Set up a realistic fat loss phase of 8–12 weeks, use the BuffBeat AI Trainer to generate your plan, and track both your bodyweight trend and your core lifts.