Resistance Training plus Calorie Increase Reduces Body Fat

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Resistance Training plus Calorie Increase Reduces Body Fat


Over the last two months, I’ve been working with a member on improving her body composition. Her goals were to lose a few pounds but mainly to decrease her body fat percentage. This article I’m going to walk you through some of our findings after she followed my recommended program for eight weeks. I’ll end with some takeaways that you can use in your own diet and training.


To lose 5 lbs, decrease 2% in body fat and to increase muscle mass.



  • InBody 270 to test her body fat, her lean muscle mass, and weight
  • MyFitnessPal for tracking food and macros
  • Food scale for weighing exact amount of food
  • Game Changing Performance Accelerated Fat Loss classes for resistance training




  • Body type was an I body type. This typically means a healthy individual but could use some improvement in either muscle mass increase, body fat decrease or both. The ideal shape on the InBody is a D which means more muscle then body fat.
  • This members weight isn’t in a bad spot, her muscle mass is almost at 115% which is great.
  • Their body fat mass could go down about 2-3 lbs to put them at the 100 percentile for the Inbody.
  • Their Percent Body Fat is at 26.9% and the ideal should be 23%.
  • The best combination would be to add 2-3 lbs of muscle, and lose about 3-4 lbs of fat. Which should bring the body fat percentage down to 23%.



After the member agreed with our assessment we created a plan to help them achieve this. Based on their InBody test it said that the BMR (basal metabolic rate) was 1336 calories. This meant that she would burn that many calories just by living today. Knowing one of our goals was to gain some muscle we needed our calorie intake to be higher than this number. With daily activity and a daily workout she most likely burns 1800 calories. That’s the number I used to set up our calorie intake goal. We needed enough calories to gain muscle but not too much where we would gain fat. This number would have us break even and as our body built muscle we would naturally get a calorie deficit. This did take a little convincing but luckily she trusted us enough.



Using MyFitnessPal we set up macro percentage goals. We’ll talk in more detail about macros in another blog post, we are going to keep it simple in this one. Macros are carbs, fats and protein and we use a percentage of each for our calorie range.


She had done keto in the past so I let her stay a little lower on the carbs then on protein. I do not think it matters if you are higher carbs or high fats, that is truly a preference for the person, the only real macro percentage that matters is protein being at the right percentage based on the goal.


Her macros were:

  • 25% carbs
  • 30% protein
  • 45% fats



We agreed to her doing 4-5 resistance based training sessions at Game Changing Performance each week for the next 8 weeks. Then we would reassess everything.


One specific thing we agreed to do in the training is to worry less about cardio and how many reps she gets in but to focus on lifting the heaviest weight she can within the goals of the program. Example would be, if we are doing an EMOM and it’s recommended to do 8 reps of a squat, then do the heaviest weight you can for 8 reps over 8 rounds. In the program, it took her about a week to figure out that right weight.



  • She went from an I body type to a D body type over the 8 weeks.
  • Lost 2 lbs
  • Gained 1.7 lbs of muscle
  • Lost 3.1% body fat


Some people might look at that and say only 2lbs lost, but if you see all the other changes they are way more important. This again was her eating 1800 calories a day, previously she was eating a strict keto diet and was only intaking 1200 calories a day and couldn’t lose any weight and had actually increased from the last time she had stepped on the scale. So now she’s eating 600 more calories a day and actually losing body fat. We actually increased her intake again 150 calories for the next 4 weeks to see if she can lose another 1% body fat even with a higher calorie count.


She did more resistance training then she had ever done before. Previously, when she had done resistance training she had always stayed on the lighter side of weights trying to “tone” but as we always tell people that is not a way to tone. Creating definition (toning) takes building lean muscle and that only happens through resistance training.


  1. Stepping on a regular scale is literally a waste of time. 

    1. It’s just a random number that tells you nothing. The InBody 270 actually shows us what is really going on. 

    2. If you are a member of ours, it’s free to do the InBody test once a month. If your a non-member and want to get your InBody test it’s only $80 and if you want some nutrition advice to walk you through it only $150 (InBody included in that).

  2. Toning doesn’t come from light weights, it comes from progressed resistance over time. Challenging yourself constantly.

  3. Higher calories do work if tracked properly with the right protein ratio.

  4. Macro tracking is legit to help you achieve your goals

  5. Results take time but if you are consistent it’ll always wor

  6. Body fat % and skeletal muscle mass are a way better measure of health than BMI


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