Reduction training is often erroneously associated with training for sculpt body. These are not explicit dates and should not be used interchangeably. Such use is evidence of lack of knowledge. This article will provide you with all the information about the differences between training for reduction and training for sculpt body.
TABLE OF CONTENTS
- Training for reduction – main assumptions
- Training for sculpt body – main assumptions
Training for reduction – main assumptions
Training aimed at reducing subcutaneous fat is based primarily on the specific assumptions.
The first of these is the presence of the need for healthy eating, and the daily or weekly caloric balance should be negative. This means a calorific balance that minimizes the percentage of the glycemic index contained in food products to the minimum needed. Therefore, the less carbohydrates contained in carbohydrates, the healthier for our diet – and in effect for the work that we have to put into training.
The second is the use of strength training, preferably based on a small number of repetitions and large weights, which additionally protects muscles against degradation.
The third assumption is the presence of training that strikes typical fat tissue. You can choose aerobic or HIIT training, so workouts based on the intensity of exercise. The dynamics and intensity of performed exercises effectively enforce stimulation of metabolism, which results in the mentioned fat burning.
The number of the trainings depends on the individual preferences of the person exercising and, above all, their experience. The obvious thing is that the person starting their training will spend less time in the training room than someone who has been practicing regularly for 5 years. Nevertheless, the motivation and purpose often remain the same. That is why the right approach and knowledge are conducive to effective development towards expanding training experience and related to proper nutrition. Adequate nutrition also means tangible benefits that go hand in hand with the right training.
The daily menu increases the amount of protein consumed, and then relatively systematically reduces the amount of fats in meals. However, all the time, try to keep the maximum amount of carbohydrates that are a great source of energy. It is worth keeping them in check, so as not to lead to excessive body saturation with them, as a result of which we can lead to deficiencies in weight loss. Additional sugar is not needed. It is advisable to drink increased amounts of liquids. Water and the appropriate isotonic drinks will improve the metabolic process, in this also stimulate the largest organ (that is the liver) to even better work, which will translate into the proper functioning of the digestive system. The combination of an appropriate menu with providing the body with the appropriate amount of water will also positively translate into the whole process of reducing excess body fat. The skin will become firmer, the heart will be more efficient – and thus it will translate into even more energy of the body. It is a package that opens the gates to being fit.
Nutrients that should be used in addition to whey protein isolate are BCAAs, i.e. branched chain amino acids and creatine forming a part of muscle tissue, administered in powdered form. They also allow you to burn fat and maintain the level of muscle mass.
Training for sculpt body- the main assumption
Training for sculpt body is a very intense method of further enhancing the quality of trained muscle mass. Its premise is not only to burn to the maximum low level of body fat, but above all to exclude muscles, emphasize their hardness and definition.
The training aimed at highlighting the guidelines mentioned above is based primarily on the large number of single sessions during the week. In other words, the amount of strength training can reach up to 5-6 grueling sessions for 7 days! The point is to make the muscle stimulated to the extent that the amount of muscle tension stimulation is balanced with the additional controlled burning of the excess covering the muscle of the adipose tissue.
In addition, it is worth mentioning that in his plan, it is advisable to use isolated exercises, that is, exercises that involve only one muscle part to work, focusing on the work of one muscle – during which only one joint works. So you can use machines with success. The number of repetitions in the series increases from 12 to 25 moves, while for small groups it is advisable to perform from 7 to 9 series, and large ones from 10 to 12. The rest time between exercises or series also decreases.
It is allowed to use methods that increase the intensity of training as combined series, triexie (triple series), superseries or giant series. It is also mandatory to perform cardio training after finishing strength training.
Nutrition is based primarily on the increased supply of protein to 2.2 – 2.3 grams per kilogram of body weight (which is to prevent the degradation of muscle tissue) and on relatively high amounts of fat. They not only provide better stabilization of muscle mass, high hormone management, but also provide energy in this case. Carbohydrates are cut in turn. It is advisable to consume increased amounts of mineral water.
A great move will be the use of anti-catabolic nutrients like BCAA or creatine. In the case of BCAA acids, their supply to the body will protect the muscles from excessive degeneration. Many people also use preparations to improve fat burning, so-called FAT burner.
Training for sculpt body is primarily more rigorous than weight loss training. Above all, there is an increased number of workouts, other values concerning the number of series for particular batches, as well as the number of repetitions in each series. Machines can be used. In turn, in the reduction training, relying on free weights is much more desirable.
Training should be heavy, but in order to preserve the largest muscle mass, it takes place involving heavy weights and a relatively small number of repetitions of 5-8 in the series, and up to a maximum of 12.
The difference in the diet is important. When training for the reduction of subcutaneous adipose tissue, calories from fats are usually cut off first, while caloric deficit during training for a sculpt body results when the carbohydrate content is reduced in the diet. It is also worth mentioning the consumption of vegetables. Vegetables are a perfect stimulant for overeating fat. It should be remembered, however, that the most effective are those vegetables that can be consumed immediately after washing – and therefore raw vegetables.
Only in this form are they most saturated with food values in the form of vitamins and minerals, which in turn have a very positive effect on digestive processes, thus complementing our training plan. It is worth to smile for cabbage, cauliflower, peppers, and legumes, such as fiber beans rich in fiber. Finally, one of the most noble vegetables in the process of losing weight, which is a tomato, is valuable. Appropriate balancing of the three menu elements, which are proteins, vitamins, minerals, and water, including the appropriate training for the purpose, increases the chances of achieving the goal.