Many people sooner or later begin to struggle with the question of how to carve their body without losing hard-earned muscle mass. This is not an easy task, but it’s feasible. Yes, often during this period, instead of losing fat tissue and revealing muscles, we literally lose weight, which of course is not the expected effect. To deal with this, follow the instructions below.
- Fast does not mean good
It’s absolutely not necessary to reduce the calorific balance to an absolute minimum from the first days of the figure sculpting period. By doing this, of course, it will burn fat, but it will also burn the muscle tissue with it. To gradually reduce subcutaneous fat tissue, it’s sufficient to gradually cut the caloric demand. In the first week of this period, it’s enough to reduce the calories by 100-200. It should be understood that the loss of body fat in a very short time will lead to emaciated body build, and not to a more beautiful figure with outlined muscles. Set real goals for yourself and follow them with small steps. The correct result will be a loss of 0.5-0.8 kg per week. When carving our body, patience and reason are the most important.
- Moderate cardio training
Cardio training is obviously a great way to increase daily energy consumption, and as a consequence reduce excess body fat, but too frequent and long aerobic workouts prevent proper regeneration. Providing adequate rest time will protect muscles from losing their volume. If, without regular aerobic training, there is no decrease in subcutaneous fat, abnormalities should be sought in a diet that is either poorly balanced or too low in calories. Of course, you should not give up aerobic training completely, especially when you are trying to form muscles, just make sure not to spend a few hours a day, e.g. on a run.
- Importance of intervals
Interval training is the perfect solution for fat burning and simultaneous muscle development. Performing weekly training sessions will ensure maximum fat burning and trigger natural lipid metabolism processes. Interval training is a much more difficult method, and due to the work of maximum intensity requires some experience and knowledge of your body.
We should always take special care when exercising interval training. Including them in the weekly program, you should give up some aerobic training. We cannot perform three aerobic workouts and interval training in the same week, because it will result in impaired regeneration processes and loss of muscle mass. It’s enough to change cardio to intervals from time to time and vice versa. This will be an additional stimulus for the body to burn body fat and uncover muscle sculpture.
- Remember about food
Some athletes consume no more than 1,800 kcal per day during the sculpturing period, and sometimes even less. This is an absolutely incorrect approach during body sculpting. The rapid drop in calories consumed leads to rapid loss of muscle tissue and slows down fat metabolism. The body begins to defend itself against starvation and tries to store everything in the form of adipose tissue, transforming it into muscle energy. And yet this is not the goal of the trainers. Yes, everyone is different and what works for a given person will not necessarily work for the other person. However, it should first of all be remembered that a negative caloric balance should never mean hunger strike.
- Do not give up typical strength training
This period is a well-balanced diet taking into account the caloric deficit and the combination of strength and endurance training (cardio / intervals). Recall how strength training looked like while building muscle mass. Probably based on the average or low number of repetitions and weight within 70-90% CM. It was these stimuli that made the muscles grow. By ceasing to do such trainings, we deprive the body of the main reason for growth, but also for remaining muscle mass at the current level. What is the reason for the body to maintain a high level of muscle tissue when there is no longer a high load? It starts to treat muscles as something unnecessary, something that consumes excessive amounts of energy, and if that is the case, then you should get rid of it. You should not give it a reason to behave like that. Do not give up the training. In one session, do mainly exercises with heavy load and accessory exercises with an increased number of repetitions. Muscle tissue will be properly stimulated, and the body will not start burning it because it will need it.