How fantastic it is to develop a healthy approach to fitness. Going from burning as many calories as possible to performing is a great pivot - experts do not recommend a calorie-focused approach to workouts, as formal exercise actually accounts for only 5-10% of our overall daily calorie burn.
Training with the incentive to get stronger, fitter and happier is the way to go, and has also been a game-changer for me, allowing me to consistently return to the gym for years to come.
Body recomposition (losing fat while building muscle) is not easy, especially if you're not new to weightlifting, but you can work your way up to the "toned" physique you covet eating just the right amount, weight training, and keeping your protein intake up.
CrossFit, combining strength and endurance, can definitely help you get there.
Calorie deficit through diet is the key to fat loss
Losing weight requires a calorie deficit - consuming fewer calories than you burn - and that's more important than your workout style.
"CrossFit is a great way to get leaner and toned as long as you're in a calorie deficit," the personal trainer and nutritionist told Insider. Harry Smith , which helps people improve their health through nutrition and exercise. "Any exercise could be considered effective if associated with a calorie deficit."
However, you need to make sure you're getting the right nutrition - CrossFit workouts are intense and require a lot of energy, and eating enough is important for building or maintaining muscle , also for recovery .
“Many people who start CrossFit focus too much on leanness, which can negatively affect performance and muscle building,” the CrossFit athlete and body-positive influencer told Insider Beth Robinson.
Making progress in fitness and gaining muscle is more difficult when in a calorie deficit, Robinson said, so she recommends eating maintenance calories (you can use an online calculator to resolve this problem).
"If you eat a balanced diet and train three to four times a week, you'll see 100% results," the CrossFit trainer told Insider. Jess Rosart , who teaches people at WIT Training in London.
Don't worry about the number on the scale because it can fluctuate depending on many factors - monitor your progress with photos, metrics, performance gains and how you're feeling.
CrossFit can help build strength and fitness
To get the "toned" look, you need muscle and low enough body fat to see it.
"CrossFit will definitely help you build muscle," Robinson said. You can also improve your endurance, gym skills, and mobility.
"For general health, you can't beat CrossFit, provided it's programmed smartly and sensibly," Smith said.
Robinson recommends recording your personal bests and victories, such as getting your first pull-up, as this can help shift the mindset toward performance.
Strength training can be more effective
If body recomposition is your top priority and you want to achieve it as soon as possible, Smith recommends a weight training program focused on muscle growth combined with a constant calorie deficit.
While CrossFit will lead to muscle growth, it's not as effective as weight training, Smith said. Strength training is all about building muscle, which can help you maintain gains and lose fat when in a calorie deficit.
Smith also warns that improperly timed CrossFit workouts, combined with a calorie deficit, could put you at higher risk of injury, but you can get injured with any workout, he said.
Do your research and make sure your CrossFit program emphasizes recovery as much as training, Smith said.
Your training should be what you love
While strength training may be optimal for body recomposition, CrossFit may be the best — and the most mentally healthy — for you.
"CrossFit's focus on performance over aesthetics is liberating for many because it establishes a totally different relationship with exercise," Smith said.
Robinson recommends thinking about your goals and deciding what's most important to you: having fun, getting healthier and fitter, building strength, or losing fat? There's no wrong answer, but don't neglect your sanity.
"It's really hard to change our mindsets from what diet culture has taught us, which is that we need to be lighter, leaner, or look different," she said. "I've found it's much healthier mentally for me to focus on what my body can do rather than how it looks."
Group workouts create community and make training social, which is why many people stick with CrossFit.
"If you're looking to get a lot of value in terms of competition, socializing, a new hobby, and are less concerned with the speed and quality of your physical recomposition, I wholeheartedly recommend CrossFit," Smith said.
In the end, doing what you love is most important.
"If you're enjoying your training, learning new skills, having fun, and meeting like-minded people, you're likely to stay consistent and keep showing up," Rosart said. "Therefore, yes, you'll get more toned and leaner [by doing CrossFit], but more importantly, you'll get strong and push yourself beyond what you thought possible."