Full Body vs Split Routines for Fat Loss

I'm looking to shed about 20lbs before summer hits. I've heard conflicting things about whether a 3-day full body routine or a 4-day split is better for pure fat loss. Does anyone have experience with which one burns more calories or keeps the metabolism higher?

In my experience, full body wins for fat loss every time. You're using more muscle mass in a single session with compound lifts like squats and deadlifts. More muscles working means more oxygen used and more calories burned.

I'm going to play devil's advocate here. A split routine allows for higher intensity on specific groups. If you're doing a "Leg Day" in a split, you're going to be burning a ton of calories and causing a massive metabolic spike that lasts for hours.

Honestly, it's mostly about your diet, isn't it? You can't out-train a bad diet whether you're doing full body or a split. But I do find full body easier to schedule around my job here in Leeds.

I agree with NorthernLass. Fat loss happens in the kitchen. However, for a beginner, full body 3x a week is usually plenty. It gives you those recovery days which are vital when you're in a calorie deficit.

@TXguy99 I see your point about intensity. My concern with a split is that if I miss one day because of a late shift at the flat, I miss an entire muscle group for a week. Full body seems more forgiving.

That's the exact reason I stick to full body. Up here in Ottawa, if the weather gets bad and I can't get to the gym, I don't feel like I've ruined my whole weekly cycle.

Exactly! Plus, for fat loss, you want to keep the heart rate up. Circuit-style full body workouts are absolutely brutal but very effective.

Fair points on the scheduling. I guess I just prefer the focus of a split. I feel like I can really "empty the tank" on my chest or back without worrying about having to squat right after.

But is "emptying the tank" necessary for a beginner just trying to lose weight? Probably not. Consistency over intensity at this stage.

What about muscle retention? I don't want to just lose weight and look "skinny-fat." I want to keep the muscle I have.

To keep muscle, you need to give the body a reason to keep it. That means heavy lifting. Both routines can do that, but full body hits the muscles more frequently (3x vs 1x or 2x in a split). Frequency is usually better for muscle maintenance during a cut.

Spot on, Mike. Just make sure you aren't doing 2 hours of cardio on top of it. Keep the cardio light—maybe just some brisk walking.

I actually lost 15lbs last year just doing Full Body and watching my macros. I didn't do any traditional cardio at all, just walked the dog more.

That's encouraging! What kind of movements were you focusing on?

Mostly the big rocks: Squats, Deadlifts, Overhead Press, and Rows. Kept it to 5x5 or 3x8. Simple stuff.

I'll concede that for a beginner, the 3-day full body is a solid foundation. It's hard to argue with the results people get when they actually stick to it.

Glad we're all on the same page now haha! It's rare for the internet to agree on anything fitness related.

Just wait until someone brings up keto or carnivore diets...

Thanks everyone! I think I'm going to start a 3-day full body routine on Monday. I'll focus on the compound lifts and keep an eye on my calories.