8 principles of reduction training
Do you want to quickly lose body fat and maintain a great figure? Forget about popular fitness training. To burn fat, you should exercise so that you have fingerprints. Here are 8 principles of effective reduction training that will help you plan the schedule that will work.
Nutrition is the most important thing
Nutrition is the most important thing when reducing body fat. If you want to take this seriously, you must have time to shop, prepare meals, wash and keep a nutritional journal. If you do not have time for it – find it. Give up activities that waste him, such as facebook, surfing the internet, playing on the phone or watching TV. If you still have too little time to prepare a diet – shorten the training. Taking the time spent in the gym to look after high-quality meals will pay off better. As for food, there is no specific rule that says you must completely follow a specific diet. You probably already know what foods increase the amount of body fat in your body. Certain aspects in some diets are worth introducing to your daily routine. E.g,you can use some of the assumptions of the paleo diet (natural foods, individual ingredients, meat, fish, whole eggs and vegetables) without unnecessarily restricting other foods that are not paleo but still support the goals. These include supplements such as fish oils, protein supplements, BCAAs and some starchy carbohydrates such as rice.
Put on heavy exercises for training
Regardless of your goals, effective training starts with the right exercises. The best fat burning exercises are best for almost any other purpose. It is important to do heavy moves with a large range and complexity.
While most people associate increased strength with building muscle mass, its importance to fat loss is often overlooked. If your goal is to lose fat, then you need to burn as many calories as possible. One of the problems with cardio exercises is that the more you do, the better the body adapts to them, and thus becomes less efficient. In the case of strength training, the opposite is true. The more time you devote to him, the more weight you can lift, and the more you burn more calories. Dedicating some of your training time to increase strength will allow you to perform other forms of training at a higher level, which will make them even more effective at getting rid of unwanted body fat.
Virtually everyone who tries to lose fat should gain more muscles. Most people know about it, but they do not do anything about it. Even a few extra grams of lean muscle means a lot more calories burned each day.
Increase metabolism after training
Many years ago, researchers said that long cardio sessions should be done to burn fat. However, this answer was a reaction to the wrong question. Such training does not burn the largest amount of fat. The right question should be what best reduces the amount of body fat within 24 hours. The answer is simple – short, high intensity exercises that form oxygen debt. This leads to metabolic stimulation long after the end of the training session.
Create a smart schedule
When designing a weekly training plan, consider how different methods affect different systems in the body, and thus regeneration. E.g
- Impact on the joints sprints, jumps, working with a heavy barbell
- Impact on the spine of the squats with the load, deadlift, walk of the farmer
- Impact on the nervous system, speed / explosive training, hard training with low repetitions (especially above 90% of maximum weight), training for muscle fall
- Effect on metabolism work that lasts from 30 seconds to 3 minutes and causes high production of lactic acid. An effective way to burn fat, but slower regeneration.
Try to combine all factors in an appropriate way. If one day you focus on one of the elements, keep it to a minimum on the second day
Change training strategies
As with any goal, once an effective program is found, it will only work for a specific time. Too often people trying to lose body fat use intensive resistance training and interval training (HIIT). Although they are perfect, they will not work forever. In order for the effect to be long-lasting, strategies should be changed, e.g.
- metabolic resistance training use moderate weights with the average number of repetitions during exercises alternating upper and lower body parts, or the entire body
- strength training use more traditional methods of strength training, which allow you to increase weight after returning to metabolic resistance training
- building muscle focus on building muscle mass and increase the metabolic rate
- strength and fitness focus on increasing strength and performing various forms of conditioning training
The trick is not only to change your workout but also your diet. Often people do less intense workouts, they complain that they are tying. It is not the fault of training, but the wrong diet. Strength training does not gain weight. However, if you change the workout from intense to less intensive, and you do not reduce the amount of carbohydrates consumed, it is obvious that you will get fat.
Our body feels better outside. Although it is not always practical to pull a whole set of barbells outside, you can do some outdoor exercise. Sprints, running on a hill or pulling sledges will also contribute to building muscle and reducing body fat. You can also take minimal equipment like kettlebells to the park and make yourself an outdoor session. In addition, ordinary recreational activities such as cycling or roller skating allow you to burn extra calories and relax, which is extremely important when dropping unnecessary fat.Posted on: November 21, 2018