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LOSE FAT KEEP MUSCLE! |
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Great tips from Shop Physical to help you
!! LOSE FAT WHILE KEEPING MUSCLE !!
Active individuals or professional athletes - we all want to maximize the effectiveness of our workouts and diet. These tips can help boost the effects of your diet and training program
Tip 1
Stronger effort yields better results
Eating into your body’s fat stores is, first and foremost, a simple matter of effort.
While people claim to have a bunch of magical solutions to fat loss, there’s simply no substitute for hard work. Even in long-term clinical trials, the single best predictor of long-term weight loss and prevention of weight gain is consistent exercise. The effort of exercise is one of the most important yet underrated aspects of fat-burning.
That’s why techniques such as high-intensity interval training (HIIT) and advanced lifting techniques such as supersets and drop sets should be the part of any fat-burning programme; they simply demand more of your body, allowing you to burn more fat after a workout. In fact, one study on football players found that those who did forced reps in their workouts lost significantly more weight than athletes who stopped at failure – all without dieting!
• To maximise fat-burning, always keep your workout intensity high and add new challenges as your body adapts.
Tip 2
Burn fat without losing muscle
Is it possible to burn fat without eating away at your existing muscle mass? Yes. A well-fed athlete can effectively control his diet and train his body to increase its utilisation of fat as fuel for exercise and recovery, but the strength training must be sufficient to warrant lean body mass increases, and cardio must be reasonable. (see tip no.3.)
To prevent excessive use of muscular protein, you must maintain adequate protein intake. But you also have to make sure you have enough carbohydrates and fat to continue training hard.
• The ideal macronutrient ratio for accelerating fat loss is 40%-50% of calories from protein, 30%-40% from carbohydrate and 20%-30% from fat. Experiment within those ranges to hold on to or build muscle while burning fat.
Tip 3
Cycle your cardio
Maximising the efficiency of your cardio is better than aimlessly running for hours on end and hoping for a midsection miracle. Remember, you want to strike a balance between fat-burning and muscle growth, and doing too much from the former can hinder the latter. Cardio doesn’t keep you from gaining strength and muscle, but it does compete with the characteristics of skeletal muscles that allow them to increase in size and strength. To avoid this, vary your approach to cardio, doing 4-6 sessions per week and alternating between steady-state and HIIT cardio.
HIIT – alternating between all-out sprints and slower-paced recovery periods – relies mostly on carbohydrates during exercise but will burn more fat afterwards due to excess post exercise oxygen consumption. Steady-state cardio, in which you aim to work at 50%-70% of your next max heart rate for a set period, tends to burn more fat as fuel during exercise because you can go longer. And as exercise duration increases, so does the use of fat as fuel.
While HIIT has gained ground as one of the best ways to perform cardio and hold onto muscle, it’s tough to do with regularity, which is why the sessions are generally shorter. That’s why we recommend performing 2-3 HIIT workouts a week and sprinkling in 2-3 east-to-moderate steady-state sessions to get the best of both worlds. Consider the steady-state days to be active recovery.
• Perform 2-3, 20-30 minute HIIT cardio workouts per week to maximise post exercise fat-burning. Mix in 2-3, 30-45 minute east to moderate steady-state cardio sessions each week to burn more fat during exercise and to allow your body to recover.
Tip 4
Exercise patience
What you do in the gym isn’t the only factor in shedding your spare tyre. A great many people become discouraged if fat loss doesn’t come quickly.
The truth is, it’s hard to experience any meaningful alteration in body composition in less than three or four weeks after starting a new programme. It takes time for the body to respond with significant change. Also, many people tend to use the scales as the measure of progress, forgetting that muscle is denser than fat and that weight training may be paying yet-unseen dividends in the form of new muscle throughout the body.
• For the first month of the programme, avoid the scales. Rely instead on the mirror when assessing your body composition. After a month, start weighing yourself on a weekly basis. You can also have a trained professional assess your body fat to track your progress.
Tip 5
Respect dietary fat
If you want less fat on you, put less fat in you. Fat is more calorie-dense – it has 9 calories per gram, as opposed to only 4 per gram of carbohydrate or protein – which isn’t exactly a desirable dietary factor when you’re trying to get lean. Fat is also tougher to break down for fuel, making it less useful than the other two-thirds of the macronutrient family (carbs and protein) for those who engage in intense exercise. That doesn’t mean you should cut fat out of your diet entirely. In the absence of adequate dietary fat, your body is more likely to overuse stored carbohydrate (glycogen) or, worse, turn to your hard-earned muscle for fuel during exercise. Plus, healthy dietary fat aids in digestion, protects joints, lowers cholesterol and – get this – can actually help you lose body fat. One study showed that eating a handful of almonds helped test subjects lose 62% more weight, 56% more fat and 50% more from their waistlines after 24 weeks compared to those who followed the same diet without eating almonds.
• Keep fat levels around 20%-30% of your total daily calorific intake, choosing healthy options such as salmon, nuts, seeds, avocados and olive oil.
Tip 6
Observe the two Cs of fat loss
When trying to trim your midsection, two Cs can make or break your efforts – calories and carbohydrates.
Any calories ingested in excess are ultimately converted to fat for storage. But it’s all a matter of balance. You don’t want to slash calories for the sake of slashing calories, because that can put you at a disadvantage in the gym and make your work-outs substandard.
Calories are necessary not only to fuel your workouts but also to aid in recovery. Recovery is a highly aerobic process and enormous opportunity for fat breakdown. Controlling your calorific intake and making smart dietary choices, then, is much more important than arbitrarily chopping calories.
When trying to lose body fat, carbohydrates are crucial. Most of your daily carbs should come from slow-digesting sources such as whole grains, sweet potatoes, beans and vegetables. One exception to this rule is post workout, when faster-digesting carbs are required to replenish spent glycogen and aid in the recovery process.
• Aim to consume about 13 calories per pound of you current bodyweight. (2,600 calories per day for a 200 pound person). Cycle that as high as 15 calories per pound and as low as 11 calories per pound a few days a week. Keep your carbs at 30%-40% of your total calorific intake, sticking to slow-digesting carbs at every meal except immediately post workout, when you should take in 40-60 grams of fast-digesting carbs.
Tip 7
Lift heavy, rest less
The reasoning behind this tip follows the same science as HIIT cardio – the post exercise benefits are huge. Researchers discovered that subjects who lifted a weight that allowed only six reps boosted metabolism higher and longer after a workout than that of subjects who performed 12-rep sets. This flies in the face of the long-standing theory that high-rep programmes burn more fat.
It’s all really a function of the exercise stimulus. This research shows that with strength training, the relative intensity of an exercise may be most important in determining the total amount of fat oxidised.
Lifting heavier results in greater muscle-fibre recruitment, which burns more calories. Also, the resultant muscle growth is a key for sustained metabolic benefits since adding sinew means you burn more calories per day, even at rest.
When is comes to rest periods, keep your breathers to 60 seconds or less. One study showed that subjects could burn up to 50% more calories during their workouts when they limited rest to 30 seconds between sets.
• Stick to the 6-8 rep range to boost your metabolic rate during and after workouts. To enhance these effects, limit rest periods to 60 seconds or less.
Tip 8
Embrace the benefits of caffeine
Go ahead, check the labels. The one thing you’ll find on nearly every bottle of fat-burner is caffeine. Sure, other compounds can assist in your fat-burning efforts, but when it comes to establishing a hierarchy, caffeine is king.
Considerable research has shown that caffeine can be effective at mobilising free fatty acids in the bloodstream earlier on in exercise, sparing muscle glycogen.
The list of benefits for caffeine just keeps growing too. New research shows that caffeine blunts pain and provides an immediate boost of strength, which comes in handy if you’re handling heavier weights in an effort to build more calorie-scorching muscle (see tip no.7).
• Take 100-300 mg of caffeine first thing in the morning and an hour before exercise to take advantage of its fat-fighting properties.
Turning your body into a fat-fighting machine is no easy task. You’re built for survival, not vanity, so just because you want a chiselled midsection doesn’t mean your body is going to make it easy for you to get it. Using these tips as the foundation of your efforts, however, should make the road – rather than your physique – a bit smoother.
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