Fat loss: supplements and training volume

Resistance training holds on to muscle, cardio creates the expenditure. Resistance volume is not reduced — in a deficit it is already tolerated worse.

Calculate for yourself Set up training

Weekly volume by muscle group

The weekly set range is a working orientation from research, not a norm: inside it volume is matched to recovery.

Muscle group	Sets per week
Chest	8–14
Back	10–16
Shoulders	8–14
Biceps	6–10
Triceps	6–10
Quadriceps	8–14
Hamstrings	8–14
Glutes	6–12
Calves	6–10
Abs and core	4–10

Frequency per muscle group

2 times per week for each muscle group

Load

70–85 % of 1RM

Repetitions

6–12

Reserve to failure

1–3 repetitions in reserve

Rest between sets

90–180 seconds between sets

Progression

Keep the working weights. Progress in a deficit is measured not by adding weight to the bar but by maintaining strength while losing weight.

Cardio

3 sessions per week, 5 minutes per week. the bulk in zone 2 (conversational pace), plus 150 short high-intensity sessions

Add cardio gradually: first steps and low-intensity volume, high-intensity intervals last, otherwise they interfere with strength progress.

Deloads

Every 6–8 weeks, reduce volume by 30–40 % for one week.

Block: 8 weeks, progression step 0 %. Deload on week 8 with volume 35 % lower.

Limitations

A large deficit plus a high volume of cardio sharply increases the risk of muscle loss and breakdown: calories first, cardio second.
If strength numbers fall for two weeks in a row, reduce the deficit or the volume rather than adding training.

Supplements for this goal · 22

The level shows the strength of evidence, not importance: A means confirmed by reviews and meta-analyses, B means individual good randomised trials, C means data are scarce.

Supplement	Level	Dose by goal
Conjugated linoleic acid (CLA) Meta-analysis: about 0.1 kg of fat per week at 3.2 g/day — in practice almost imperceptible	A	There are no studies for this goal — no dose is invented.
Caffeine A working supplement: endurance +2–4%, strength moderately	A	There are no studies for this goal — no dose is invented.
Whey protein Tops up daily protein; the source of protein matters less than its total amount	A	20–40 g per serving while maintaining a calorie deficit
Ephedra and ephedrine A moderate weight reduction, but a serious risk to the heart	A	There are no studies for this goal — no dose is invented.
Betaine A small and unstable effect on strength; it changes body composition little	B	There are no studies for this goal — no dose is invented.
Green coffee (chlorogenic acid) Meta-analysis: about 1 kg over 8–12 weeks; the effect is small and inconsistent	B	There are no studies for this goal — no dose is invented.
Casein protein A slow protein; an advantage over whey is not proven	B	There are no studies for this goal — no dose is invented.
Leucine A separate supplement confers no advantage when protein is adequate	B	There are no studies for this goal — no dose is invented.
Chitosan Meta-analysis: about 1 kg over several months — practically insignificant	B	There are no studies for this goal — no dose is invented.
L-carnitine Does not burn fat: the average effect is about 1–1.2 kg and is clinically insignificant	B	2–3 g per day; the maximum effect occurs at about 2 g per day
Garcinia cambogia The effect on weight is not confirmed; in meta-analyses there is no difference from placebo	C	There are no studies for this goal — no dose is invented.
Glucomannan A soluble fiber with a small effect; the evidence is weak	C	There are no studies for this goal — no dose is invented.
Yohimbine Dangerous: panic attacks, hypertension, prohibited in sport. Data are scarce	C	0.2 mg/kg 30–60 minutes before fasted aerobic work is a protocol from studies, not a recommendation for use. Data are insufficient for safe use; the risk exceeds the presumed benefit
Raspberry ketone There is no effect in humans; the data are limited to experiments on cells and rodents	C	There are no studies for this goal — no dose is invented.
Creatine HCl No proven advantages over monohydrate; overpayment	C	There are no studies for this goal — no dose is invented.
Synephrine No benefit has been proven; there is a risk of cardiotoxicity and a rise in blood pressure	C	There are no studies for this goal — no dose is invented.
Theacrine The effect is NOT confirmed: a 2025 study revealed no improvement	C	There are no studies for this goal — no dose is invented.
Forskolin (Coleus forskohlii) Small studies of questionable quality; there is no independent confirmation of the effect	C	There are no studies for this goal — no dose is invented.
Sodium phosphate Results are contradictory: one study showed an effect, the second did not	C	There are no studies for this goal — no dose is invented.
Chromium Does not help fat loss or body composition in healthy people; data are scarce	C	200–400 µg per day
Green tea extract (EGCG) The effect is small; there is a risk of rare but severe liver injury	C	300–500 mg EGCG per day in combination with 200–300 mg of caffeine, in a course of up to 12 weeks
Apple cider vinegar The claimed effects on weight are not reproduced; the data of the studies raise serious doubts	C	There are no studies for this goal — no dose is invented.

Doses are given for adults. For profiles under 18 the app does not show doses, and during pregnancy and lactation the personal calculation is replaced by advice to consult a doctor.

Sources by goal

Other goals

Muscle mass gain Recomposition Strength measures Endurance