Losing weight without sacrificing muscle is a fitness goal many strive for but often find challenging to achieve.
The key lies in a balanced approach that combines effective workout routines, precise nutrition, and the right equipment. If you're looking for a method to burn fat and retain muscle, we're big believers in r/LeanGains.
Certainly not the only method but a tried and tested one, in this blog we'll dive into the LeanGains method—a powerful duo that can help you achieve your body recomposition goals.
We love this explainer from qualified nutritionist Jamie Wright, who explains the phenomenon succinctly:
The LeanGains Method: A Brief History
Developed by Martin Berkhan, LeanGains is a fitness and nutrition protocol designed to optimize fat loss while preserving muscle mass. It combines intermittent fasting, strength training, and macronutrient management to create an environment conducive to fat loss and muscle gain. This method has gained popularity for its practical approach and tangible results.
Just how popular? Check out the subreddit - over 250,000 members and growing!
Executing LeanGains: Fasting, Lifting, Feeding
LeanGains typically revolves around a 16/8 intermittent fasting schedule—fast for 16 hours and eat during an 8-hour window.
This pattern is believed (we aren't experts), to promote fat oxidation and improve metabolic efficiency. Strength training, particularly heavy lifting, forms the core of the workout regimen. By focusing on compound movements like squats, deadlifts, and bench presses, you stimulate muscle maintenance and growth even in a caloric deficit.
As home gym heads ourselves, we here at Major Fitness are big fans of this - as we build our highly durable power racks and Smith machines for our users to better get their heavy lifting in! More on that later, though.
Nutrition: Fuelling Your Journey
Proper nutrition is crucial in the LeanGains approach. On training days, prioritize carbohydrates to fuel workouts and aid recovery, while focusing on fats and proteins on rest days to support muscle synthesis and fat loss. High-quality protein is a staple in every meal to ensure muscle preservation.
Are you getting enough protein intake? We're big fans of protein supplementation and will cover this more in a future blog.
Major Fitness Gear: Get Equipped for Lean Gains
To effectively implement LeanGains, having the right equipment is essential. If you're a regular gym attendee, no worries - but we'll take the time to highlight some of our best-selling racks and Smith machines for those in the home gym space.
If you're looking for a home gym upgrade, we recommend checking out our leading Raptor F22 All-in-One Power Rack, for a truly do-it-all solution. It's a beefy power rack that offers extendability, with the ability to add racks, barbells, and plates all in one set. Over 80 different exercises in one machine? Yep, we're not lying!
If you need something compact and budget-friendly, we also love our Lightning F35 Rack, a foldable solution that's friendlier to those limited in space.
We don't just do these either! Major Fitness is a leading producer of high-value gym equipment. Weight plates, dumbbells, holders... You name it! Check out our full range here.
Creating Your Routine
An effective LeanGains routine should include 3 to 4 days of strength training, focusing on major compound movements. Use Major Fitness equipment to perform exercises like squats, deadlifts, and presses. Supplement your routine with accessory movements using the multifunctional handlebar for targeted muscle work.
We love using apps to track our progress, and Strong Lifts is a community favorite. Highly recommended for keeping consistent!
Hitting the Gym
Consistency is key with LeanGains. If you're new to it, we highly recommend doing your research and spending some time around the subreddit to familiarize yourself with it and the community behind it.
We wish you luck in your weight loss ventures (and muscle building) - all for a stronger tomorrow!
