Ineffective fat burning
Let me tell you at the very beginning of the article how most people “lose weight” without absolutely understanding what and how they are doing, they just do...
Someone from your close circle decided to lose weight and went on a “diet” called - not eating anything or not eating after six in the evening. As a result, when the body is starving, the metabolism is disrupted - because when the body receives little food or does not receive it at all, that is, starving, severe STRESS occurs as a result of which the body begins to slow down metabolic reactions so that fat reserves are enough for some time , then a person looking with a satisfied look at the scale sees the number he needs and gradually switches to regular meals, thereby stopping exhausting his body with hunger - and the weight comes back only in greater quantities than it was before, just think about this paragraph, all your efforts are not only in vain, but also do more harm than good.
Effective fat burning
Proper drying is, first of all, burning as much fat as possible, with minimal loss of muscle mass.
To do this, remember two basic rules:
- The basis of any diet is a lack of kcal (this is when you limit yourself in carbohydrates), thereby you spend more energy during the day than you get from carbohydrates.
- Maintain the metabolic rate in the body.
Having read the above situation, it is clear that most people limit themselves in calories, but no one follows the second point of these rules. This is the main problem of losing weight.
Ways to maintain your body's metabolic rate
The best way to speed up metabolism is split meals. The more often you eat, the faster your metabolism. Give up three meals a day and start eating in fractional portions, at least 6 times a day, and more if desired, up to 12 times a day. This doesn’t mean that you have to stuff a huge amount of food at once, just eat a spoonful of buckwheat or rice with a piece of meat.
In addition to fractional meals, any physical activity will help speed up your metabolism, whether in the gym with or without glands. Based on this, we read further.
How to train on DRYING?
After regular training to gain muscle mass, most people have a question: how to dry out your body? Should we radically change the training or leave everything as it is (classic)? That's the beauty of it, you don't have to change anything. Training, as with weights (basic exercises, heavy weights, 6-12 repetitions per exercise, 1-2 minutes of rest between sets) - this method will much better preserve the size of your muscles during a diet.
The second way is to radically change everything and add pumping (more exercises, repetitions, approaches, less rest between approaches). This method has its pros and cons.
The disadvantage of this method is a strong loss of muscle mass, because the weights are reduced, and the number of approaches and repetitions increases and losses, in general, are inevitable.
The advantages of this method are that the volume of work done on training is significantly greater (more exercises, approaches and repetitions), in addition to this, due to the forced reduced working weights, muscle development is significantly better than with the first method. In addition, when you use pumping, the muscles become filled with blood and this leads to greater production of stress hormones, which in turn carry out fat burning.
Okay, let's draw conclusions from 2 methods:
1) Classic during a diet preserves muscle mass better, but the effect will be noticeable more slowly than with the pumping style. More suitable for pedants or experienced bodybuilders, for whom the loss of every kg of muscle is critical.
2) Pumping style - a faster fat burning process, but with severe loss of muscle mass. More suitable for people for whom appearance and time are more important than muscle size.
It’s up to YOU to decide what and how. Personally, I chose the first method (classic). But this, as I said, is everyone’s personal choice.
And so, we discussed two methods of drying training (classic and pumping), let's discuss the pumping style in more detail, because... classic is a regular mass-gaining workout with a diet, but pumping is completely different. When using this method, your main task is to fill the muscle with blood as much as possible. To do this use:
- More approaches (5-8 working approaches)
- More repetitions (from 15 to 40, depending on how I feel, I would choose 15-20)
- Rest between sets (30sec)
- You can use supersets, drop sets, trisets to fill the muscles with blood as much as possible.
A superset is performing exercises on the same muscle group without rest. For example: they did a bench press, immediately started doing push-ups without rest, or did pull-ups + bent-over rows.
Drop sets are sets with weight loss.
Trisets are three exercises that are performed in a circle, without stopping.
What is body drying at home?
The concept of “drying” came into use from bodybuilding. Cutting is the process of getting rid of subcutaneous fat, which allows the athlete to make his muscles more prominent and show at competitions what impressive training results he has achieved. When the fat goes away, the figure looks dry and lean, which is where the very concept of “drying” comes from.
So, drying is a professional term for bodybuilders. With the modern development of the fitness industry, the word “drying” is sometimes used to describe any weight loss in principle. This is not entirely correct. Losing weight during drying should not occur at the expense of muscles, it is the fatty tissue that should go away.
During drying, muscles must be preserved as much as possible (we are, of course, not talking about growth here). In addition, being what is called “on drying”, the athlete should be able to continue training (in a special mode), and not faint from hunger.
You should also understand that if you have never been involved in sports, and you use drying solely for the sake of losing weight, then most likely the figure that you ultimately get will be far from perfect.
Since you have not yet developed the muscles that are designed to give your body beautiful shapes, your figure can turn into bones and skin that will hang on these bones. Therefore, before you experience drying, make sure that you still have some muscle available.
But let's get back to the topic and look at the drying process in detail.
CARDIO TRAINING ON DRYING
Cardio exercise, like pumping, will lead to loss of both fat and muscle, and this is inevitable. But long-term cardio exercise will speed up fat burning. For example, when you run on a treadmill, stress hormones are produced, and they break down fat into glycerol and fatty acids. And if you run slowly and for a long time (or walk quickly), you burn FAT as energy. The fact is that the shorter your cardio load, the more muscle glycogen is consumed and the more your muscles burn. THIS MEANS that cardio is best done when glycogen and carbohydrates have already been spent (either after training with iron or in the morning on an empty stomach).
CONCLUSIONS:
- If your goal is to preserve as much mass as possible, then do not run, but walk for a long time (60 minutes) at a fast pace.
- The less glycogen and carbohydrates in the muscles, the more and better the FAT burns.
Additional drugs
Additionally, include a vitamin and mineral complex in your diet, as well as protein and BCAA.
The sports nutrition industry offers us a huge selection of various drugs designed to support the body during diets and heavy physical activity.
In particular, when used correctly, the use of fat burners provides an additional effect. But, if you do not know how to take this or that drug on your own, you should not experiment without consulting a specialist. Moreover, you will get the effect without them.
As additional nutrition, you will definitely need during the drying period:
- Vitamin and mineral complex. During the period of intense training and a strict diet, your body does not receive the required amount of vitamins, macro and microelements. Therefore, be sure to take vitamin and mineral supplements. This is necessary in order to avoid metabolic disorders, skin problems, and a general decrease in immunity.
- Protein and BCAA (amino acid complexes). Taking these supplements will give your body the amino acids it needs to synthesize the proteins that make up your muscles. Taking sources of amino acids is necessary to minimize the breakdown of muscle tissue.
When purchasing sports nutrition, it is also worth keeping in mind that it was initially designed for use by people experiencing high physical activity (actually, athletes). Therefore, if you do not train during the drying period, you will certainly feel the effect of sports nutrition, but it will not be nearly as noticeable as with the correct training regimen.
Summarize
- The main thing in drying is diet (count every calorie you eat).
- Fractional meals (6-12 times a day).
- The fewer carbohydrates in your body, the better the fat burning process.
- Classic training will save more muscles than the pumping style.
- Cardio training is better longer and slower than fast and little. It is best to walk after training or in the morning on an empty stomach for 60 minutes.
- Before training, during training and after training, I advise you to take BCAA (for maximum preservation of muscle mass).
I advise YOU to pay close attention to this article, I tried to touch on everything, everything... I also tried to explain everything in detail competently and accessible to ordinary people, after reading this material I am 150% sure you will achieve what you want.
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Best regards, administrator!
Thursday, July 18, 2019
The benefits of aerobic exercise
All types of aerobic activity are characterized by approximately the same effect on the body, but high-intensity and low-intensity loads (although both options are performed within the so-called aerobic threshold) have certain characteristics arising from their function.
To select the intensity required to realize the potential of a particular type of aerobic activity, it is important to determine the upper and lower thresholds of heart rate. The lower limit is at the level of 55% of the MHR. The upper limit of the range is 80% MHR. Use online calculators to find these numbers, or simply subtract your age from 220 and then multiply the resulting number by 0.55 and 0.80 respectively.
Aerobic exercise (regardless of intensity) will help strengthen muscles
Any aerobic exercise, regardless of intensity:
- They develop the muscles involved in breathing and improve the functional state of the pulmonary system.
- They increase the total number of red blood cells and accelerate the delivery of oxygen to all organs and tissues.
- Strengthen the heart muscle, improve resting heart rate and increase pumping efficiency.
- Relieves stress and tension, improves mental performance and emotional state.
- Improves blood circulation in all parts of the body.
- Increase self-esteem.
Aerobic activity of low and medium intensity (50-75% MHR) is good because:
- It exposes joints to less shock loads. This makes it ideal for those who are obese and/or lacking in physical fitness.
- Burns fat directly and can be maintained for a long time.
- Can be used for active recovery after more aggressive training techniques.
High-intensity aerobic activity (70-85% MHR):
- Burns more calories and ultimately more fat.
- Increases basal metabolic rate (during and after training) to a greater extent than low-intensity exercise.
- Improves general functional training (GFP), in particular endurance, strength and physical performance.
- Helps prevent the development of osteoporosis.
