Strength training athletes sometimes complain of being overweight. But they are not considering dieting because they are afraid of losing muscle mass. Correct organization of nutrition and training process allows you to simultaneously lose fat cells and maintain muscle volume.
It is necessary
- - at least 2 g of protein per kilogram of weight;
- - at least 100 g of carbohydrates per day.
Instructions
Step 1
Do not hurry. Normal weight loss is 500-600 grams per week. As soon as you reduce your daily calorie intake excessively, your body will happily begin to replenish the loss with muscle fibers. Protein from muscles is more readily converted into energy than lipids.
Step 2
Make sure your protein intake has not decreased. You should consume a minimum of 2 grams per kilogram of body weight. It is best met with easily digestible protein foods such as chicken breasts, lean sea fish, and cottage cheese.
Step 3
Consider increasing your daily protein intake. Start taking gainers or protein shakes. Bodybuilders generally increase their protein intake when dieting.
Step 4
Eat at least 100-150 grams of carbs per day. Give preference to cereals, grain bread, pasta. These foods contain slow carbohydrates that provide more energy. The amount of carbohydrates less than 100 grams per day can lead to various disorders in the endocrine system. In addition, strength in training drops dramatically.
Step 5
Keep a training diary to keep track of your progress. If you notice a drop in results, it is worth reconsidering your nutrition and training system.
Step 6
Pay attention to the rate of recovery after exercise. Muscles need an average of 48 hours to recover. The more intense your workouts, the longer the rest period should be.
Step 7
Don't forget to get good sleep. It is during sleep that all body systems are restored. If you don't get enough sleep, your body will stop burning fat and your muscles will stop growing.
Step 8
Don't exercise under stress. Any emotional distress, bad mood, emotional fatigue affect the condition of the muscles as negatively as lack of sleep. Stress increases the production of muscle-damaging cortisol. It is often enough to regain the peace of mind for the results to begin to grow.
Step 9
Make sure your cardio load is adequate. Cardio is a must for burning fat. Do not forget, to speed up the process of losing weight, not enough diet and strength training.
Step 10
The best cardio workout is still running. It is he who makes it easy to part with excess fat reserves without losing muscle mass. Jogging in the open air provides enhanced ventilation and a good dose of oxygen to oxidize fat cells.
Step 11
To prevent muscle loss, creatine supplements can be included in the diet. This element increases your energy reserve, and your progress in the gym will not keep you waiting.
