In this we understand that athletic build is not only large amounts of muscle. In addition, athletes must adhere to the minimum percentage of body fat. Otherwise, everything that we earn diligently in training will look like a big pile of unattractive masses. In fact, it is the pursuit of low fat percentage that distinguishes bodybuilding from other sports. Gaining weight is only half the battle; besides, you need to show it. In the past, we already talked about the basic rules of fat burning, today we will discuss the fundamental tenets that are used by most literate athletes.
1. Energy is the key to success
What is obesity? Or why does a person gain an excessive percentage of fat? This is due to energy, namely, its excess. If you eat more calories than you spend, then the result will be the storage of excess energy in the form of fat. It would seem that the way out is simple: eat less. However, you lose sight of one interesting fact: your task is to preserve the muscle fiber. If you start to eat less, then the body will begin to break down the muscles, from which it will actually receive energy to support vital activity.
The classic weight loss scheme can be called a diet, in which the number of incoming calories is slightly less than the amount spent. You spend more than you consume, resulting in a slight energy deficit and fats begin to burn. Unfortunately, this scheme works only on ordinary people. It affects bodybuilders rather badly. At first, fat burning processes go with a bang, but after a short period of time the body sees in such a situation a potential threat to life in the one beast test face of malnutrition, as a result of which it simply blocks lipolysis (fat burning). After all, in fact, fats are the only source of energy that can come to our aid in case of fasting. If your body cannot boast of muscular volumes, then this method is fully justified, but otherwise it will be muscles that will be hit,
Today, bodybuilding can offer you a slightly different method. Previously, you were offered to use weak diets with a total number of calories of no more than two thousand, and spend 500-600 more. Now it is known that the most productive is more and more to spend. The calorie intake of the daily ration can be left at around 3000, and even 3500. At the same time, you need to spend, as before, by 500-600 more. This will create a small positive energy deficit. The body will not suspect the coming fasting, as the number of calories will be quite large. The only thing that is required of you – hellish training and cardio. You have to become a real “demon” of the training process. If you learn how to combine heavy training and interval aerobics, your metabolism will speed up noticeably, and as a result, all body processes,
A positive factor is the presence in the diet of a huge amount of protein. You can not worry about your muscles. As long as protein and carbohydrates prevail in the diet, only fat will burn.
2. Fat and fat.
Few people understand that fat is the main source of energy in a state of so-called physical rest. A prime example is an office job or watching your favorite TV series at the computer or on the couch in front of the TV. We remind you one interesting fact, the calorie content of fat is twice as high as that of carbohydrates. A huge amount of energy is released from one gram. That is why the fat burns (oxidizes) very slowly, you simply do not spend it.
Unfortunately, the oxidation of fat is quite a difficult process. You probably remember about the article about interval cardio. From that material, you learned that in order for the fat cells to release energy, they must first be opened. To do this, there are two ways: adrenaline and cortisol. Only some 5 years ago it became known that the processes of “breaking up” triglycerides (fatty acids) are accelerated in the presence of omega-3 fats, which are full of flax and olive oil. Of course, fish oil is also a pantry of such molecules, but its natural version quickly deteriorates, as a result of which it is most efficient to buy flaxseed oil in dark bottles.
Anyway, the processes of lipolysis are noticeably accelerated with the additional intake of omega-3 fats. Those who are going to become “relief” should consume 1 gram of flaxseed oil for each percent of excess fat. However, the total figure per day should not exceed 25 grams. Also, remember that the more omega-3s are taken at a time, the more blood will thicken. The most rational use of 1 tablespoon in the morning on an empty stomach and immediately after lunch.
3. Everything has its time
In former times, the quality of food and its quantity were put at the head of nutrition. Only today, nutritionists and bodybuilders agree on one opinion: the main thing is to eat in time. The diet of the average person usually relies on breakfast, lunch and dinner. We have – bodybuilders, everything looks very different. The number of meals varies from five to six, including pre-training and post-training meals. In addition, breakfast and nighttime intake of protein food is very important, so that during sleep your body has enough amino acids for recovery processes.
If we talk about pre-training time, then here can come to the aid of both cottage cheese and branched-type amino acids – BCAA. The fact is that during strength training, our muscles actively burn free BCAA chains, as they are an ideal source of energy for performing anaerobic work. That is why it is most rational to use 5-10 grams of the supplement 20-30 minutes before a hard workout.
After the power load, your first task is to replenish your energy with carbohydrates. However, one should not forget about proteins. In general, these truisms are certainly familiar to you. So what role do they play in burning fat? The fact is that the standard diet of an athlete involves a huge amount of carbohydrates, which in turn cause insulin secretion. In fact, this hormone is beneficial because it delivers nutrients straight to the muscles. However, there is a fly in the ointment. The fact is that insulin almost completely blocks lipolysis. His second drawback is a surge of drowsiness. In general, with fat loss, you should avoid insulin jumps whenever possible.
How to do it? Very simple – eat only slow carbohydrates, often in small portions. Forget about sugar and other foods with a high glycemic index. Increase the amount of incoming protein – this will reduce the proportion of carbohydrates in the diet. In addition, try to eat carbohydrates only in the morning. In the evening, your diet should consist only of proteins. All these actions will significantly accelerate the process of burning fat.
Sooner or later, the fat burning process will stop. This is an inevitable fact. One day the body will understand that it lacks hormones and energy, as a result of which it will block access to fat stores, because it is most efficient to leave them on the so-called “rainy day”. That is why your meal plan should not be monotonous. It is not enough to change products, you need to vary the total number of calories every 6-8 weeks. After all, it was not by chance that we indicated different numbers of total calories (3000-3500). Such actions will put “dust in the eyes” of the body, and he will stop thinking about a ban on lipolysis.
Vary caloric content by reducing / increasing carbohydrates and fats. The amount of protein must always remain high, otherwise you will lose your precious muscles. Eat a variety of foods every day, such as fish, meat, chicken, etc. Your task is not to allow the body to get used to any particular diet.
5. Importance of BCAA
Above, we have already mentioned the importance of BCAA in heavy power loads. Many athletes do not even suspect how important these amino acids are during fat burning processes. The fact is that no matter how high-calorie your diet is, over time the body will begin to burn muscles. Slowly but surely. It would seem that this is impossible, because we just for this raised the number of calories in our diet. In addition, we did not reduce portions of protein. The explanation lies in a contradictory combination. Lack of energy, no matter how positive, can not pass without a trace. The presence of heavy intense workouts of aerobic and anaerobic type leads to a noticeable waste of BCAA amino acids, and without them the muscles lose their usual shape. As a result, we see a slight loss of muscle fiber.
Here the key role can be played by the sources of such amino acid chains. This may be cattle meat and special sports supplements. Choose the most available option. Your task is to constantly “feed” the body with BCAA chains, especially before training. If you have enough financial resources, then our advice to you is to purchase creatine, in a monohydrate form. The fact is, creatine phosphate, like BCAA, is actively used by the body in conditions of even a small energy deficit. Take amino acids and creatine together. In the days of rest from the CF should be abandoned.
6. Natural way
Of course, the current standard of living does not allow people to spend a lot of time cooking food. But it is on your diet that success depends on both weight loss and weight gain. Many people see a way out of the situation in powdered protein, which can be bought literally at every step. Unfortunately, no matter how magical it is, it has a number of flaws. First of all – this is the price, few people understand that natural products are several times cheaper. Do not believe? Check in person.
The second disadvantage of protein supplements is their biological activity. Essentially, the intake of powdered protein leads to an increase in appetite, and this is a rather dubious bonus, given our final goal. Roughly speaking, supplements make you eat more, because the body does not produce digestion processes. A local conflict of hormone receptors begins and, as a result, the appetite only increases. We recommend that you use purely natural sources of protein. An exception may be pre- and post-training meals. In other cases, trust nature. In addition to protein, you will get a huge amount of nutrients such as creatine, magnesium and other minerals.
Few people know that the lack of calories and nutrients leads to the so-called restless sleep – insomnia. In addition, in the evening the body releases a record amount of cortisol – a hated hormone that destroys our muscles. Unfortunately, its high level also prevents us from sleeping. However, food taken in a timely manner noticeably suppresses its actions, reducing the final amount.
In general, the lack of good deep sleep will not allow your muscles to recover, which means that all the eaten proteins and carbohydrates will not be useful, and therefore will turn into fat. That is why it is important to sleep at least 6 hours a day, while sleeping should be continuous. Turn off the phone and other gadgets that can disturb you in the middle of the night.
Many athletes use sleeping pills as a way out of this situation. We strongly recommend that you forget about this method. The fact is that the actions of such drugs are based on the suppression of residual muscle tension. Over time, the body becomes accustomed to their action, resulting in reduced neuro-muscular communication, which plays a key role in the life of each athlete.