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!
Best sellers
MAJOR FITNESS 7ft 20kg Home Gym Barbell
MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is finished with electrophoresis.
Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms.
Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym.
Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs.
The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
- Regular price
- $259.99
- Sale price
- $259.99
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MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35
Unique Foldable Design
4 Functional Systems Integration
7 Adjustable Folding Angles
15 Adjustable Height Options
Double Pulley System
Various Practical Attachments Included
- Regular price
- From $899.99
- Sale price
- From $899.99
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$949.99 - Unit price
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MAJOR FITNESS All-In-One Home Gym Smith Machine SML07
Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training.
Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
- Regular price
- From $1,099.99
- Sale price
- From $1,099.99
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$1,399.99 - Unit price
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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
- Regular price
- $359.99
- Sale price
- $359.99
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$389.99 - Unit price
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MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
🎁 Save Extra $40 with coupon "BENCH".
【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination.
【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time.
【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training.
【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed.
【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
- Regular price
- From $219.99
- Sale price
- From $219.99
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$259.99 - Unit price
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MAJOR FITNESS All-In-One Home Gym Power Rack F22
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
- Regular price
- From $879.99
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- From $879.99
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$929.99 - Unit price
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MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52
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
- Regular price
- From $1,449.99
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- From $1,449.99
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$1,499.99 - Unit price
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MAJOR FITNESS All-In-One Home Gym Power Rack PLM03
EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs.
ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more.
CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate.
OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
- Regular price
- From $699.99
- Sale price
- From $699.99
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$929.99 - Unit price
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