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If you want to change your body quickly in the short term, putting yourself in a caloric deficit to lose fat is the fastest way to do it. But if you want to change your body composition for the long term, weight training is the key. Lift heavy weights, use a full range of motion, train near technical failure, and progress over time to build real muscle.
Take a look at my client, W.. He started with me at 230 lbs, we dropped him to 215 lbs, and over a few years, he got back up near 230 lbs, except he looks like a completely different person because of the muscle he built.
Then there’s Caroline, who lost 20 lbs in 4 months. By focusing on fat loss, she quickly changed her look and fits into jeans she hasn’t worn in years.
The one exception to this rule? Beginners. My client Stacy only lost 6 lbs in 3 months, but her transformation is radical because she started lifting weights and tracking her protein at the same time.
Short-term strategy: Get into a caloric deficit to drop fat fast. My client Caroline lost 20 lbs in 4 months and is fitting into clothes she couldn’t wear for years.
Long-term strategy: Train heavy, hit full range of motion, push close to technical failure, and build muscle over time. My client W. went from 230 lbs down to 215 lbs, and back up to 230 lbs over a few years—completely changing his build.
If you’re brand new to training, you get the best of both worlds. My client Stacy lost just 6 lbs in 3 months, but looks completely different because she started lifting and tracking protein right away.
Want to figure out your setup?
👉️ Comment FLEX below to get my free flexible dieting calculator!
