Hey Reader,
This week, we’re tackling one of the biggest questions in CrossFit: how do you cut fat while improving your body composition?
You might be wondering if your intense workouts alone are enough to reach your fat-loss goals.
The truth? Training is just one piece of the puzzle.
As a CrossFit coach and physical therapist, I’ve seen athletes make incredible progress combining training with smart nutrition and recovery.
I’ve also seen what happens when even one of these elements is missing—frustration, plateaus, and spinning wheels.
In today’s newsletter, I’ll break down how to maximize fat loss with CrossFit while maintaining the lean, strong body you’re working so hard to build.
Let’s dive in.
Really quick - I had a great response to this poll last week!
But, I want to run it for one more week to ensure I am giving you the right info to reach your CrossFit goals.
Please vote below in the poll to let me know what you want to learn more about.
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This Week's Training
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Day 1 - 12/2/2024
A) Ring Muscle-up (or strict C2B) - Every 2:00, perform 2-5 Reps x 10 sets (add reps)
B1) Push Jerk - 3 x 5; rest 1’ and move to B2 - Progress load from wk 1
B2) Banded Face Pull - 30X1; 3 x 12; rest 1’ and move to B1
C) MAP 4 Mixed Modal Work
5 Sets @ sustained effort
2:00 min AMRAP; Rest 2:00’ btw
10 DB Hang Power Cleans 50/35#
5 Box Jump Overs 24/20”
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Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!
Deep Dive
How To Cut Fat & Improve Body Composition With CrossFit Training
CrossFit is a unique fitness methodology that combines high-intensity, varied workouts with functional movements designed to mimic everyday activities.
When it comes to fat loss and improving body composition, I believe Crossfit has an advantage over other methodologies.
I have several clients with fat loss goals that seem to effortlessly reach them with the right combination of diet and hard (smart) training.
Its combination of cardiovascular exercise and strength training burns calories in the gym but also keeps your metabolism revved long after you leave the gym.
Below you’ll discover how I help my CrossFit athletes shed fat and transform their body composition.
From understanding the science behind its training methodology to mastering nutrition, recovery, and tracking progress, you’ll gain actionable insights to achieve your fitness goals.
The CrossFit Advantage for Fat Loss
At the heart of CrossFit’s fat-loss benefits is its foundation in high-intensity training (HIT).
When you push your body through short bursts of all-out effort followed by brief recovery periods, your heart rate soars, and your body enters a heightened metabolic state.
Thus CrossFit is unique in that it burns a significant number of calories during your session as compared to other fitness methods.
The magic of HIT doesn’t stop when you finish.
CrossFit triggers excess post-exercise oxygen consumption (EPOC), often referred to as the “afterburn effect.”
EPOC increases your metabolic rate for hours post-workout, meaning you continue burning calories long after leaving the gym.
Studies show that even a brief, intense CrossFit session can burn hundreds of calories in under 20 minutes, making it an efficient tool for fat loss.
Additionally, improving your cardiovascular fitness and metabolic health, helps you manage insulin sensitivity and stabilize your blood sugar levels.
These benefits are crucial for reducing fat storage and optimizing your body’s ability to burn stored fat for energy.
Muscle Gains Equal Fat Loss
One of CrossFit’s primary benefits is its emphasis on resistance training.
Whether you’re performing heavy barbell lifts, bodyweight exercises, or kettlebell swings, you’re building lean muscle with every workout.
Lean muscle is highly calorically demanding.
It burns more calories at rest than fat, meaning the more muscle you have, the higher your resting metabolic rate will be.
As you increase your muscle mass, your body becomes more efficient at utilizing energy, which can directly translate to fat loss.
Unlike traditional cardio, which can sometimes cause muscle loss alongside fat loss,
CrossFit’s combination of strength and cardio ensures you’re building muscle while shedding fat.
Dialing in Your Nutrition Plan
Your nutrition plays a pivotal role in achieving fat loss and maximizing your CrossFit performance.
Without the right fuel, your body struggles to recover, perform, and shed fat efficiently.
To create a tailored nutrition plan, start by understanding your baseline.
Perform a 3-day food log to track everything you eat and drink.
This gives you an accurate estimate of your maintenance calorie intake.
From there, create a calorie deficit of about 15%—just enough to promote fat loss without compromising your energy levels or recovery.
Once you’ve set your daily calorie target, it’s time to break it down into macronutrients.
I have my clients prioritize protein intake by consuming 1 gram per pound of body weight daily.
Protein supports muscle repair and growth, crucial for CrossFit’s demanding workouts.
Allocate 20-30% of your total calories to fat.
Adjust this percentage based on how lean you already are—those with less fat might benefit from slightly lower fat intake and vice versa.
Finally, use the remaining calories for carbohydrates, your primary energy source for intense training sessions.
For example for a 150-pound lean male:
2,500 daily maintenance calories.
2,125 target calories for fat loss.
150g of protein per day (600 calories)
71g of fat per day (30% - 637.5 calories)
221g of carbs per day (remaining 887.5 calories)
Per meal (x4):
37.5g of protein, ~18g of fat, ~55g of carbohydrates
Meal Timing and Structure
How you structure your meals can significantly impact your results.
Eating 3-4 balanced meals daily ensures a steady supply of energy for your workouts and recovery.
Regular meals also help regulate your blood sugar levels, which plays a role in controlling hunger and optimizing fat loss.
Balanced meals should include lean protein, healthy fats, and complex carbohydrates.
For example, start your day with eggs, avocado, and a slice of whole-grain toast, or refuel post-workout with chicken, sweet potatoes, and a side of vegetables.
Consistency in meal timing and nutrient balance not only fuels your CrossFit performance but also supports long-term fat loss.
Sleep Your Way to Better Results
Sleep is often overlooked, but it’s one of the most critical factors in fat loss and recovery.
Poor sleep disrupts your hormonal balance, particularly hormones like cortisol and leptin.
Elevated cortisol levels can increase fat storage, while imbalanced leptin can lead to overeating by altering hunger cues.
Aim for 7-9 hours of quality sleep each night.
To improve your sleep hygiene, establish a consistent bedtime routine, limit screen exposure an hour before bed, and create a cool, dark sleeping environment.
Active Recovery and Rest Days
Recovery doesn’t mean being sedentary.
Incorporate active recovery days into your routine to balance CrossFit’s intensity with adequate rest.
Low-impact activities like mobility work, walking, or light yoga promote blood flow, reduce soreness, and help you stay active without overtraining.
This recovery process enhances your performance and fat-loss results, ensuring you can hit your CrossFit workouts with full intensity.
Progression for Long-Term Success
Progressive overload is crucial to long-term success in CrossFit and fat loss.
It involves gradually increasing the demands placed on your body, ensuring consistent progress, and preventing plateaus.
In CrossFit, you can apply progressive overload by increasing the weights you lift, performing more reps, or reducing rest time between sets.
For example, if you’ve mastered a workout with a 95-pound barbell, consider scaling up to 105 pounds the next time.
Alternatively, improve your Fran time or aim to perform pull-ups with greater efficiency.
By consistently challenging your body, you stimulate muscle growth and maintain a high metabolic rate, optimizing fat loss and physical performance over time.
Measuring Progress
The scale doesn’t tell the whole story.
As you lose fat and build muscle through CrossFit, your weight may remain stable or even increase slightly.
That’s why it’s essential to track progress using body measurements, progress photos, and how your clothes fit.
These metrics provide a more accurate picture of your fat-loss journey.
Taking weekly photos and measuring areas like your waist, hips, and thighs will show changes the scale can’t capture.
Plus, these tools allow you to celebrate wins that align with your overall fitness goals.
Final Thoughts on Cutting Fat With CrossFit
CrossFit combines high-intensity training, muscle-building movements, and varied workouts to supercharge fat loss and body composition.
With dedication and strategy, CrossFit can help you achieve sustainable fat loss while unlocking your fitness potential.
I hope this has helped shed some light on how I help my clients achieve their body fat goals.
If you’d like help optimizing your training and reaching your body fat goals faster, click here to schedule a free consultation to see how I can help you!
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about optimizing your nutrition for CrossFit (LINK)
This Week's Blog Post
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The Ultimate Victory Grips CrossFit Review (2024)
In this guide, I’ll share an in-depth look at why Victory Grips are one of the best CrossFit grips on the market.
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Before you go, here's how I can help you
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Talk to you soon, Reader
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation!
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