Training and supplementation during reduction
Training during reduction
If you want to improve the process of reducing body fat, as well as improve your body condition, you should add regular physical activity. In the aspect of reduction, the most effective will be
- aerobic, aerobic, low-intensity training, maintaining a level of 60 – 70% HR max, during which fat is a source of energy. To be effective, it should be performed from 20 to 90 minutes.
- HIIT (High Intensity Interval Training) or Tabata training – anaerobic, anaerobic, high intensity training, significantly increasing the metabolic rate. Duration up to 45 minutes.
Both types of training should be combined with resistance training, or strength training. The frequency of training units should be between 3 and 4 a week. However, remember to keep one day between training for regeneration and rest. The stage of weight reduction is already a lot of stress for the body and it should not be increased by excessive frequency of training.
Supplements supporting reduction
In the reduction period, additional sports supplements may be additionally supported. Branched chain amino acids (BCAA) and protein supplements will prove particularly useful. As an additional stimulus to burn body fat, you can use caffeine.
BCAA amino acids (branched chain amino acids) – isoleucine, valine, leucine
The set of these amino acids constitutes 35% of our muscles. Unlike the other amino acids that undergo transformation only in the liver, the BCAA amino acids used (converted into glucose) are directly in the muscles. This means that after running out of muscle glycogen reserves during training, these amino acids can be used directly as a source of energy and prevent catabolic changes. In addition, the appropriate BCAA supply allows to extend the duration of training by shifting the feeling of fatigue, which will allow to intensify training and achieve better results in a shorter time.
The dosage of BCAA depends on the length and type of training, but should not exceed the maximum daily dose of 50 g and a single dose of 3-6 g / 10 kg body weight. Suggested dose in the aspect of strength training is 3 g / 10 kg body weight in 5050 proportions, thus before and after training.
Protein supplement during reduction
Depending on the type of product, also containing BCAA amino acids, and therefore with analogous anti-catabolic activity and importance. In addition, it is an easy and quick way to supplement protein in the diet, especially in the pores around training. When using a protein supplement, there is no need for additional BCAA amino acids.
The protein can be added to dessert meals – oatmeal, lambs, omelettes or cocktails. A wide range of flavors of products is available on the market, so they can spice up meals and be a sweet element of the menu.
Caffeine during reduction
A natural fat burner with proven effect. If there are no medical contraindications, the training effect will boost the espresso consumed before entering the gym. The optimal amount of caffeine is up to 3 cups of coffee a day.
The data presented are only guidelines for actions leading to weight reduction. Somatic type, previous supply of calories, health status and individual individual characteristics should also be taken into account.Posted on: October 30, 2018