Goals / Lose fat

Lose Fat: How LiftIQ Shapes Your Week

Resistance training structured to support lean mass alongside your nutrition habits, without compulsory high-impact intervals.

Goal overviewReal plan-engine rulesPublic goal guide
Key takeaways
  • Pairs full-body or split resistance training with moderate repetitions (8 to 12 reps) and 120-second rest intervals on main lifts.
  • Does not require maximum-intensity intervals or high-impact jumps, and respects all reported joint and movement restrictions.
  • Fits 3 to 6 training days and up to 30, 45 or 60 minutes per session across gym, home or outdoor setups.
  • Works alongside your everyday eating habits; nutrition targets and meal logging live in the LiftIQ app and require demographic inputs not asked on the web.

What the plan does

App rule for lose fat: Fat loss: resistance training supports lean mass alongside your nutrition plan. Maximum-intensity intervals are not required.

Your reported limitations, equipment and experience take priority over goal targets. Stop an exercise that causes pain and ask a qualified clinician which movements are appropriate for your injury. Automatic loads are off for your reported limitations. Use a load and range of movement agreed with your clinician; stop if it hurts.

When you choose Lose fat, the plan engine builds a resistance-training schedule designed to support muscle and strength while you manage nutrition at your own pace. Sessions focus on repeatable compound and accessory lifts rather than exhausting circuits or high-impact jumps.

The web preview does not collect age, height, weight or dietary preferences, so it never invents calorie or macro targets. In the app, nutrition targets, meal planning and food logging sit alongside your training week.

Related read: How your plan is built: the six answers behind your plan

Safety. General training information for adults, not medical advice or injury rehabilitation. Stop if you feel pain, dizziness or shortness of breath, and consult a qualified clinician before starting or changing an exercise routine if you have a health condition or injury.

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