How to Lose Fat and Keep Muscle | Pull Training

We have another training from the PUSH/PULL/LEGS plan. Today we're going to show you what a pull workout targeting the back and biceps can look like. The whole concept of this workout within the diet is simple, yet challenging to execute. Losing fat may seem easy, but improving body composition, meaning fat loss while maintaining or increasing muscle mass, is much more difficult. It requires a smart approach to diet and the use of the most appropriate training methods.

Many people who focus on "fat loss" think of their training plan as a way to burn more calories, and believe that the key is to perform more reps and sets. It's true that energy expenditure needs to be increased, but not at the expense of a growth stimulus for the muscles.

It is more important to do more work per unit time than to increase volume. This means that we should shorten the breaks during training. You can rest and reply on Instagram at home, not at the gym. This will keep your metabolic rate high and promote a hormonal environment conducive to fat mobilization. Plan it right and you will still be able to promote muscle growth.

We have chosen the PUSH/PULL/LEGS training plan, which uses heavy weights and combines them with supersets. Of course, you can also add triseries or drop sets depending on what intensification methods suit you. However, in this example workout we focus on the simple basics. We believe that if we want to minimize dietary interference and calorie reduction, training needs to be that much more challenging. During dieting, we often feel the need to reduce the load we train with, which is something we want to avoid. Training with heavy weights can be sustained unless you are an athlete preparing for competition, when it becomes difficult in the final stages. We understand that.

Now enough theory and let's see what such a training plan might look like.

PUSH/PULL/LEGS training consists of three training units that are repeated. As the name suggests, these are workouts divided by exercise type: push-ups, pull-ups and leg presses.

Exercise breakdown:

• PUSH - All exercises where we push the weight away from the body (chest, shoulders, triceps)
• PULL - All exercises where we pull the weight towards the body (back, biceps, back shoulders)
• LEGS - Exercises for the entire lower body (quadriceps, hamstrings, calves, butt)

The honesty of the workouts is up to you as we all have different options. Abdominals are not listed for this workout, but you can do it for any part for example 2-3 times a week. Definitely don't skip the abs!

Example of PULL training

*SS - super series

*D - drop series

Our recommended products for this workout: