Dieting? Here’s WHY you need to BE LIFTING!
Today, we want to highlight something that often gets overlooked when dieting: strength training. We were reminded just how important it is when we recently celebrated the amazing progress of our client Wayne (see below). Over the past few months, he’s not only leaned out significantly but also built impressive strength. His journey is a perfect example of what’s possible when you prioritise the right things during a fat loss phase—like lifting weights and preserving muscle.
Many people become overly focused on the number they see on the bathroom scales. In response, they drastically cut calories and rely heavily on cardio in an attempt to lose weight.
But the truth is, this approach is not sustainable in the long run. It often results in losing just as much—if not more—muscle than fat, which slows down the metabolism significantly. The end result? Feeling exhausted, looking "skinny fat," and hitting a wall with no room left to reduce calories further.
So, what’s the better approach?
Aim to lose no more than 1% of your total body weight per week. Prioritise resistance training, making sure to target each major muscle group at least twice a week. Ideally, this could look like 2–3 full-body sessions, an upper/lower split, or a push/pull routine each week.
While any strength training is better than none, working your muscles more than once a week sends a strong signal to your body that they’re being utilised and need to be maintained. This encourages your body to preserve lean muscle mass and instead use fat stores for energy—supporting a leaner, stronger, and more sustainable transformation.
It’s also worth remembering that the more muscle you have, the more calories your body burns—even at rest.
The bathroom scales can be a helpful tool, but they shouldn’t be treated as the ultimate measure of progress. After all, they’re not just showing your body fat—they reflect your total body composition.
To get a clearer picture of your results, track your strength levels, waist measurement, and body weight together. This will help you understand whether changes are coming from adipose tissue, muscle, or a combination of both. With that insight, you can adjust your nutrition and training more effectively.
At the end of the day, no one’s judging you by the number on the scale—they’re seeing your overall appearance, energy, and confidence. To truly look and feel your best, it’s essential to maintain or build muscle while reducing excess body fat.
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As a vegan fitness coach I’ve helped countless clients achieve incredible transformations through online coaching and personalised meal plans that are guaranteed to get results! Whether you're looking to shed fat, build muscle, or boost your overall health, I'll promise to be your dedicated guide every step of the way.
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Feel free to reach out to us for 1:1 online coaching and we’ll navigate this together. We have limited spaces remaining for new clients so book a free call now and start your transformation story today!
With love
Paul & Gemma
Hench Herbivore
