Weight Management

Purpose: Lose, gain, or maintain body weight while protecting health, performance, and lean tissue.

Training philosophy

Body-weight change is governed by energy balance over time. Resistance training is especially valuable during weight loss because it signals that muscle is still needed and helps reduce lean-tissue loss.

Practical starting point

• Full-body resistance training 2–4 times weekly, mostly 5–15 repetitions and 1–3 reps in reserve.
• Use enough volume to maintain or slowly improve strength, often 4–10 hard sets per muscle weekly during a deficit.
• Add 2–4 enjoyable cardio sessions and build a repeatable walking routine.
• Prefer a modest, sustainable rate of loss or gain.

Nutrition

Start with a modest calorie deficit for loss or modest surplus for gain, then adjust from the 2–4 week trend. Keep protein high, roughly 1.6–2.2 g/kg/day during a deficit, and build meals around protein, high-fibre plants, and repeatable portions.

Watch for

Persistent cold, irritability, poor sleep, falling performance, illness, injury, or obsessive food behaviour can signal an overly aggressive deficit or low energy availability.