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.
paper with the word FAT burning in a fire
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!

man pulling up with power rack raptor f22

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.

lightning f35 power rack home gym set up

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!

 


Best sellers

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym Major Fitness smith machine home gym spirit b52

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
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Major Fitness F22 Power Rack All-In-One Home Gym Major Fitness F22 Power Rack All-In-One Home Gym

Major Fitness F22 Power Rack All-In-One Home Gym

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
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MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench  The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!  When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
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MAJOR FITNESS Rack Mounted Leg Extension MAJOR FITNESS Rack Mounted Leg Extension

MAJOR FITNESS Rack Mounted Leg Extension

The MAJOR Multi-Function Pad, transcending a typical gym seat, offers enhanced support to your training routine. Multi-functional pad for versatile use Fast & easy setup Extensive adjustability for diverse users Boost exercise effectiveness
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MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness

MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity:16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
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MAJOR FITNESS 4ft Olympic EZ Curl Barbell MAJOR FITNESS 4ft Olympic EZ Curl Barbell

MAJOR FITNESS 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
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