About this episode

The episode discusses the debate on how to train during a fat loss phase with Dr. Eric Helms, examining research and differing perspectives on training volume and muscle maintenance.

How you train during a Fat Loss Phase determines whether you finish the diet leaner and more defined or just smaller and softer. But the conversation around how to actually train during a deficit has become one of the most polarized debates in the evidence-based fitness space. One camp says you should proactively reduce training volume the moment you enter a deficit because recovery is compromised and you need to focus on the minimum stimulus required to maintain muscle. Another camp says you should increase training volume to offset the catabolic environment of a deficit and use training as an additional energy expenditure tool. In this episode, I sit down with Dr. Eric Helms to break this debate down piece by piece. We interrogate the research each camp leans on, talk about where it holds up and where it falls apart when applied to intermediate to advanced trainees. HERE’S WHAT WE COVER: THE TWO CAMPS DOMINATING THE TRAINING IN A DEFICIT CONVERSATION WHY THE TRAIN LESS POSITION HAS LEGITIMATE PHYSIOLOGY BEHIND IT BUT GETS MISAPPLIED THE BICKEL 2011 PAPER AND WHY IT GETS PULLED INTO THIS DEBATE INCORRECTLY WHY MAINTENANCE TRAINING IN ENERGY BALANCE IS NOT THE SAME AS MAINTENANCE…

People in this episode

Host: Brandon DaCruz

Guest: Eric Helms

Topics covered

• training in a deficit
• fat loss phase programming
• muscle maintenance
• training volume
• evidence-based fitness

Keywords

• fat loss
• training volume
• muscle loss
• energy balance
• evidence-based fitness

Mentioned in this episode

Books & works: Bickel 2011 Paper, Roth 2022 Systematic Review

More episodes of Chasing Clarity: Health & Fitness Podcast

• HIDDEN DIETARY MISTAKES SABOTAGING YOUR FAT LOSS PROGRESS & HOW TO FIX THEM | FAT LOSS SERIES PART 4 | EP. 228 · July 20, 2026 · 47 min
• DR. MIKKI WILLIDEN: DOES DRINKING ALCOHOL REALLY BLUNT FAT LOSS? SEPARATING THE PHYSIOLOGY FROM THE BEHAVIOR | EP. 227 · July 13, 2026 · 1h 13m
• LATEST BODY RECOMP RESEARCH & THE 3 LEVERS I PULL WITH CLIENTS TO MAKE IT HAPPEN | ERIC HELMS FOLLOW-UP | EP. 226 · July 6, 2026 · 32 min
• ERIC HELMS: BODY RECOMP — THE SCIENCE OF BUILDING MUSCLE & LOSING FAT AT THE SAME TIME | EP. 225 · June 29, 2026 · 2h 10m
• CARDIO, STEPS & DAILY MOVEMENT STRATEGY FOR LOSING FAT & KEEPING IT OFF | FAT LOSS SERIES PART 3 | EP. 224 · June 24, 2026 · 28 min
• CAN YOU ACTUALLY RECOMP? DEFINING BODY RECOMPOSITION & THE 5 POPULATIONS WHO CAN BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 223 · June 22, 2026 · 1h 43m

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