How to Adjust Strength Training for Fat Loss (Build Muscle While Losing Weight) | Ep 414

Get 20% off Fitness Lab from December 17 to January 2. Take the 2-minute quiz to see if AI-powered coaching can help you adjust your strength training during fat loss, preserve muscle while losing weight, and make smarter decisions about volume, intensity, and recovery—all personalized to your data and goals: https://witsandweights.com/app -- How do you train for fat loss? Most people screw this up by making disastrous training adjustments like switching to high reps, dropping intensity, or adding excessive cardio. Then they wonder why their muscle and strength drop. Discover how to preserve every bit of hard-earned muscle while losing fat by keeping load/intensity high, reducing volume (strategically and if necessary), and using auto-regulation to manage recovery when it's your most limited resource. Learn why lighter weights and high-rep "fat burning" workouts destroy body recomp results, how to time carbs for better performance during a deficit, and why HIIT could be sabotaging your strength training and muscle preservation. This evidence-based approach to strength training during fat loss will help you lose fat without sacrificing muscle, maintain lifting performance in a calorie deficit, and come out of your cut looking lean, strong, and ready to build muscle again. Episode Resources: Fitness Lab AI Coaching App - 20% off December 17-January 2, available on iPhone (with Apple Health integration!) and now on Android too! Timestamps: 0:00 - Training for fat loss (not fat burning workouts) 2:52 - The myth of high reps for fat loss 5:20 - Understanding strength vs. muscle during a deficit 9:32 - Intensity (weight/load, % of 1RM) and volume 13:12 - Auto-regulation strategies that work during cuts 20:24 - Recovery is your limiting factor 24:10 - How Fitness Lab helps adjust training for fat loss 26:43 - Carb timing strategies for better performance 30:00 - Too much cardio? 33:12 - Simplifying assistance (accessory) work 36:00 - Exercise selection and joint care during cuts 39:20 - Realistic expectations and mindset during fat loss Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram