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How to Lose Fat & Maintain Muscle with CrossFit Training & Good Nutrition

With Crossfit the main priority is performance. But if your motivation is to also lose fat, build strength, and look better as well, then this article will help you out on your mission.


Intensive workout causes that the metabolism will be working at faster speed few hours after the workout. Drop sets, supersets, complexes and interval training are the best to call out the hormonal response and to increase the Basal Metabolic Rate (BMR). It also results in the post-exercise after burn effect, when your metabolism stays elevated up to 36 hours post workout.

Barbell exercises used in CrossFit (squats, deadlifts, presses, weightlifting) have huge muscle recruitment potential. Dynamic movements activate the fast-twitch fibres, stimulation of which is important for strength and speed development. By practicing them with heavy load (squats, deadlifts) or at high speed (cleans, snatches) your body is using large part of the muscle fibres. Adaptation mechanisms cause that you won´t lose the mass because it is required for the performance.

crossfit girl emom workouts outside beachSource: RX'd Photography
Stay strong!

These principles are also used in CrossFit workouts. They leave practically no time for recovery in between the sets, which forces the body to adapt to the conditions. When controlled, these changes can have positive effects on losing body fat and building work capacity of the organism.

Combination of heavy loads, multi-joint exercises and intensity switches the body into a fat burning mood while preserving active muscle mass. Combined with diet rich in protein and healthy fats with limiting carbohydrates, it has synergic effect on the body´s ability to maintain muscle mass while burning fat. Moreover, CrossFit sessions increase the sense of community and often motivate the people to hit the bar at much higher intensity.

So, how to lose fat? Add these principles into your training and lifestyle and let us know how it goes.

Back to Beginner’s Guide overview


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  2. Anssi H Manninen, Very-low-carbohydrate diets and preservation of muscle mass, Nutr Metab (Lond). 2006; 3: 9. Accessible at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/
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Mat Fraser: Making a Champion, YouTube. Accessible at: https://www.youtube.com/watch?time_continue=2&v=zurxGjdVaHw

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