Fat reduction is an inseparable part of any person who wants to have a muscular body. Regardless of whether this stage occurs after the period of building muscle mass, or at the beginning of the adventure with strength training, you need to know how to carry it out, so that the loss of muscle while shedding pounds was as small as possible.Fat reduction – introduction
A frequent statement in young gym adepts is „first the mass, then the sculpture – means the conversion of muscle mass into clean muscles”. Well, there is no such process as the conversion of fat into muscles. The process of building muscle mass involves increasing the volume of muscles, the side effect of which is gaining body fat. The amount of body fat you accumulate depends on how much you follow the diet. It is not possible to build fat-free musculature. So what to do to get rid of unnecessary body fat as effectively as possible?
Negative caloric balance
The basic requirement to effectively lose fat tissue is to provide the body with an adequate amount of food, below the daily caloric demand. The energy expenditure is mainly for this purpose. It is conditioned individually, depending on the activities performed during the day. „How many organisms, so many demands” – of course this is a real statement. Example two very genetically similar people, one working at the computer and the other as a postman. The daily energy expenditure of the first person will be significantly smaller than in the case of the second person, and it may be a difference of several hundred calories a day. How to calculate your own caloric balance? The principle is simple – subtract about 10% – 20% from caloric demand and check the effects. If you do not know the basics,and you would like to learn more about this area – for this purpose I recommend reading the topic „Calculating the required amount of calories – step by step”.
However, not only the calorific balance, but also the appropriate distribution of macronutrients is essential. It should be remembered that each of the macronutrients plays a very important role when working on your own body. Diets that completely remove one of the macronutrients are not suitable if you want to keep your muscle tissue at a relatively high level. A very common way to reduce body fat is 50/30/20, which means 50% carbohydrates, 30% protein and 20% fat. Of course, there are many other divisions, both in the percentages of macronutrients, as well as their proper manipulation depending on the day. It all depends on the preferences and the body of the person.
The period in which we reduce body fat is a big challenge for the body. From how we approach this task and how we will abide by the rules in force during the so-called „Clipping”, the level of preserved muscle tissue depends. Because the goal is to burn excess fat, you must focus on keeping your muscles as healthy as possible. For this purpose, exercising strength training should be the basis, never an addition. The old myths that spoke of a much greater number of repetitions during this period were refuted. The loss of body fat corresponds to the negative caloric balance, while training is a form of maintaining muscle tissue at a high level. If you limit your strength training to a minimum, focusing mainly on aerobic training – your struggles during building muscle mass will be wasted.
Which training will be the best? Of course, the „Body Building System” known to everyone, or the body shaping system, will be the best solution. The range of repetitions should be in the range of 6-15 repetitions, using a relatively appropriate load. Heavy weights give the right stimulus to the muscles to keep them as much as possible. During such training, the body will be tired, and you will be happy that you do not have to stop fighting the weights. Remember – reducing, it is very easy to lose a hard-earned musculature.
Fat reduction – no hurry
Eating like „Hollywood stars” you can be sure that you will lose weight quickly. However, along with the reduction of body fat, muscle tissue will drop very quickly. The slower the weight loss, the more muscular tissue can be preserved. According to the BBS (Body Building System), a reasonable reduction period should be one in which we lose 0.5% of body weight per week. Some trainers say that 1% of weight per week is a better solution. Of course, this case is reserved for people who have finished building muscle mass and want to take on „sculpting”. In the case of people starting an adventure with the gym, this process is usually slightly accelerated, due to the much larger amount of body fat.
What if I want to burn adipose tissue and build muscle at the same time? There is no natural way to achieve this. The only exception is people who start their adventure with strength training. In their case, it is possible. If you are not a novice, you have to decide – mass or reduction.
Weakened regeneration and decreases in strength
Energy expenditure at a higher level than the amount of energy we provide to the body in the form of food is associated with declines in strength. Do not be surprised that when you lose fat, your strength records are forgotten. This is a standard procedure that can not be circumvented. What is related to this, during the period of fat burning we should focus on the heavy load, but minimize the training volume. If you feel that you have less and less energy from training for training, reduce the number of exercises or the number of series in individual exercises. Observe your body, do not lead it to the point of exhaustion! In short – deadly trainings with maximum load, each day of the week, lasting for hours – are not the best solution. This approach, sooner or later will lead you to the momentin which you will quit. Reduced caloric pool = extended regeneration.
Return to building muscle mass
If your goal is to constantly increase muscle strength or break strength records, while keeping body fat as low as possible – it is important that the return from reduction to building mass is properly carried out. To this end, the so-called „Reverse Diet” – means gradually increasing calories. Fat reduction ends with a strongly negative caloric balance. Moving to mass, from day to day will cause you to gain kilograms momentarily, however, those you would not like to hear about now. To avoid this, you should slowly increase the amount of calories we deliver to the body. There are many ways to do this, but each involves a slow increase in calories. The basis is to observe your own body! The most common way is to increase by about 100 kcal per week.The second method involves the rotation of macronutrients depending on training days and non-training days. On training days, we slowly increase the caloricity (for example, 150 – 200 kcal / week), while on days off from exercising we remain on the negative calorie balance. Both of these ways will not lead you to a situation where you will be depressed that the reduction has been in vain.