How to Structure Your Training Week to Lose Fat & Keep Muscle | Judd Lienhard

Get lean and shredded before summer—join Judd’s MASS METHOD: SHRED 6-Week Challenge starting Monday, April 13… register now for your shot at winning part of $50k in cash prizes for the best transformations. https://www.joinplaybook.com/50k-chal... 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/... In this solo episode of the Judd Lienhard Podcast, Judd breaks down exactly how to structure your training if your goal is to lose body fat while maintaining muscle, strength, and athletic performance. Most people approach fat loss the wrong way—they either overdo cardio, stop lifting heavy, or switch to “toning” workouts that don’t actually preserve muscle or performance. Judd explains why your training should change when you diet, and how to structure your week in a way that maximizes fat loss while minimizing muscle loss and maintaining athletic ability. Instead of following outdated advice like “stay in the fat-burning zone” or “lift light weights,” this episode shows you how to combine strength training, interval training, and conditioning into a system that actually works. What You’ll Learn 👇 • How to structure your weekly workout split for fat loss • Why training should change when you’re dieting • How to lose fat without losing muscle • The role of strength training during a cut • Speed intervals vs high-intensity cardio • How to balance performance and aesthetics • Why most fat loss programs kill athleticism • How to maintain strength, power, and endurance while dieting ⏱ TIMESTAMPS 00:00:00 Why training should change when dieting 00:01:00 Goals: lose fat, keep muscle, stay athletic 00:04:00 Why bodybuilding-style training isn’t enough 00:07:00 The biggest fat loss training mistakes 00:10:00 Weekly workout structure overview 00:12:00 Day 1: total body strength training 00:18:00 How to train heavy while keeping heart rate high 00:22:00 Day 2: speed interval training explained 00:27:00 Fat loss benefits of speed intervals 00:30:00 Day 3: upper body training for fat loss 00:34:00 How to burn more calories while lifting 00:38:00 Day 4: lower body training and leg day 00:43:00 Maintaining strength and muscle frequency 00:47:00 Understanding neural fatigue and recovery 00:52:00 Day 5: high intensity interval training 00:57:00 Day 6: aerobic capacity training 01:02:00 Day 7: recovery and active rest 01:05:00 Why neural load matters more than muscle splits 01:10:00 Final thoughts on fat loss and performance Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast:    • The Judd Lienhard Podcast   📺 YouTube:    / @juddlienhard   💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ #fatloss #buildmuscle #workoutsplit #bodyrecomposition #strengthtraining #fitnessadvice #conditioning #juddlienhard