How to Structure Your Workouts to Lose Fat and Keep Muscle | #087

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In this solo episode of The Judd Lienhard Podcast, Judd breaks down how to structure your training if your goal is to lose fat while maintaining muscle, strength, and athletic performance.

He explains why most fat loss programs fail: not because of diet alone, but because of how people train when they’re in a calorie deficit.

Instead of relying on outdated strategies like light weights, excessive cardio, or “fat-burning zones,” Judd walks through a complete weekly training structure that combines strength training, interval work, and conditioning.

You’ll learn how to:

• Maintain muscle and strength while dieting
• Structure your workouts across the week
• Use different types of cardio effectively
• Avoid losing athletic performance during fat loss

This episode is a complete framework for anyone looking to get lean without sacrificing performance.

In This Episode

• Why training should change when dieting
• The best workout split for fat loss
• Strength training vs cardio for fat loss
• Speed intervals vs high intensity intervals
• How to maintain muscle while cutting
• The importance of neural load and recovery

This episode is brought to you by LMNT.

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The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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