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It's crazy to think, but I love reading health and fitness research.

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Now, before you call me a boring bas*ard, here me out 😂

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I say crazy because I did 6 years of uni, and I had to drag myself to the lecture hall.

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Studying? Yeah, that was done a couple of days before exams began.

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Nowadays, though, I find myself reading journals, papers, and research reviews like they're going out of fashion.

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I've even got a monthly subscription for industry-related research papers, ha.

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I can confidently say that, where possible, the emails I write and the content I create is based on current, peer-reviewed research.

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So, rather than spout you a load of BS that may or may not be true, you only get straight facts from me.

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Which makes this next piece of research very interesting.

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In today’s newsletter, with the help of a randomised trial that was published in 2024, I dive into a very intriguing topic...
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Are Full-Body Workouts Better for Fat Loss?

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I’m always keeping an eye on new research that could give my clients, myself, and you an edge with health.

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There’s been a long-standing debate — both in gyms and online — about which is better for building muscle: full-body training or the classic ‘bro split.’
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As someone who did the bro split for years, but has seen the light in recent years with full-body training, this topic really interests me.

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The vast majority of research and debates on the topic are based on muscle, but what about fat burning?
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Well, a study published in 2024 tried to answer just that, and the results were interesting.

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The title of the randomised controlled trial is 'Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males: A randomized trial' (Carneiro, Marcelo A. S., et al, 2024)

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It looked at well-trained men doing full-body workouts vs. classic split routines (think chest one day, legs the next).

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Both groups performed a weekly set volume-matched condition (75 sets/week, 8-12 repetition maximum at 70%-80 % of 1RM) for 8 weeks, 5 days per week, with differences only in the routine.

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Whole-body and regional fat were assessed using a DEXA scan at the beginning and at the end of the study.

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And the results showed that...
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"Full-body resistance training elicited greater losses compared to split-body in whole-body fat mass."​
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Yep, that’s right.

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This research seems to show that more fat loss occurred with full-body training than with a split routine, even with the same overall workload.
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Now, to be clear, this wasn’t a beginner study.

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These were experienced lifters, which makes the results even more relevant if you’ve been training for a while.
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It tells us one thing loud and clear:
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When you’re past the newbie stage, structure matters.​
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How can this fat loss be explained?

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To me, it's pretty simple.

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The full-body guys likely saw:

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✅ A higher energy output per session

✅ Better overall muscle engagement across the week

✅ Less fatigue during sessions and therefore more quality work being produced

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The trial didn't test any of this, but I'd bet my bottom dollar that this was the case.
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I’m not saying split routines are bad — they’ve got their place.

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Mostly if you're a juiced up bodybuilder.

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But if fat loss is your main goal right now and things have plateaued, it might be time to shake things up.

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I was against full-body programs for a very long time, even though I have always programmed them for clients.

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That mentality has flipped on its head in recent years, and now I only do full-body workouts.

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My strength is climbing, I feel energetic, and I'm pretty lean.

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Not to mention, I really enjoy my workouts!
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So if you’ve been on the fence about giving full-body resistance training a go, this might just be your sign to start.

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I would aim for three great sessions per week, adding in a 4th if your recovery will allow it.

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Remember to keep the intensity high, your form tight, and your rest periods on point.
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Oh, and just to be clear — this doesn’t mean full-body workouts are some magical fat-burning machines.

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If your nutrition is shit and your sleep is an afterthought, all the full-body workouts in the world won't help your fat loss efforts.

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But if you pair them with solid nutrition and proper recovery, you’ve got a recipe that actually works.

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I don’t know about you, but reading this research has only made me even more of a fan of full-body training.

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If you have any questions on full-body training or if you want help structuring this kind of programme, shoot me a message.

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This is exactly the kind of data-led programming I build into my clients’ plans — so they get leaner, stronger, and more energised without spending their life in the gym.

Quote for the day

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Mark Gray

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P.S. Whenever you’re ready, here are a few ways I can help you:

1. ​My NEW sleep ebook is live — and yours for as little as €1. If you’re tired of feeling tired, this guide breaks down how to fix your sleep and boost energy, focus, and recovery. Grab your copy by clicking here now.​
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2. ​The Paradigm Project: Want to get strong, lean, and energised — without burning out? If you’re an ambitious entrepreneur or professional who wants results without wasting time, find out more about my 1-1 coaching here.​
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3. ​My Ultimate Health Guide: Grab a FREE copy of my Ultimate Health Guide that gives you simple, proven strategies to take control of your health and performance today by clicking here now.

Disclaimer: This newsletter is for educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Any guidance related to training, nutrition, supplementation, or lifestyle is general in nature and not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health routine.