#501. Maximize Fat Loss, Minimize Soreness: Total Body or Split Routine for Fat Loss?

The BluePrint with Dr. Erik Korem

In this episode of The BluePrint, I dive into a recent study that challenges conventional wisdom about resistance training for fat loss. Is a full-body workout really more effective than the classic split routine? I break down the research and share practical insights you can apply to your fitness regimen.

Learn:

• How full-body routines impact fat loss compared to split routines
• The unexpected connection between workout type and muscle soreness
• Why training frequency matters for fat loss and overall fitness
• How to structure your workouts for optimal fat-burning results
• The role of exercise volume in driving fat loss

I explore the study's findings on energy expenditure, muscle soreness, and training volume and discuss how these factors contribute to fat loss. Whether you're a fitness enthusiast or just starting your weight loss journey, this episode offers valuable insights to help you optimize your workout routine for maximum fat-burning potential.

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Quotable moments:

"The full body routine led to significantly greater reductions in whole body and regional fat mass compared to the split routine." - Dr. Erik Korem

"By engaging every muscle group multiple times a week, the full body routine may have increased post-exercise oxygen consumption, which leads to higher overall caloric expenditure." - Dr. Erik Korem

"If fat loss is your primary goal, aim for high frequency and the appropriate intensity. Try to hit each major muscle group two to three times per week." - Dr. Erik Korem

"Don't neglect recovery, even though the full body group experienced less delayed onset muscle soreness, recovery is critical if you want to grow." - Dr. Erik Korem

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ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

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