Many people try to burn the residual fatty tissue (especially after the period of building muscle mass) but have no effect. What are the reasons? Perhaps they make the basic mistakes made during the reduction period. Read the article below to find out what may be the cause of ineffective reduction.
Fat reduction is as important among gym enthusiasts as building muscle mass. As you know – building dry muscle mass (in natural bodybuilding) without getting a bit of fat is impossible. Therefore, most people after the period of “massaging” go through the time of reduction to get rid of accumulated fat.
Many people try to get rid of fat, but the effects are different. If you follow all the rules in force when burning body fat, the fat will disappear from week to week. If, on the other hand, you do not follow one or more rules in force during the reduction, the reduction period may be wasted.
The following are the basic mistakes made during the reduction.
Mistake 1 – You eat too much!
Seeming obvious, but not everyone is aware of how much it eats during one day. It is known that in order to lose weight, it should be consumed below the daily calorie requirement. There are plenty of diets on the Internet arranged by amateurs who lay down diets based on finger-drawn theories. An example salad based on olive oil. Of course, this is an ideal meal, but only if prepared with reason and moderation. For example, if you add 5grams of oil to a salad, and 25grams of oil, this is a significant difference that can affect the effectiveness of your diet.
Error 2 – Inappropriate ratio of macronutrients.
If your goal is to reduce body fat during a minimum muscle loss, you must remember to keep the proper distribution of macronutrients in your diet (protein, carbohydrates, fats). For most people the most effective division is 50/30/20 (% carbohydrates /% protein /% fat). This rule is not ideal for all but it works well with the majority. If you base your reduction diet on the lack of one of the macronutrients or a much greater one than the other, the effects will certainly be miserable.
Error 3 – Calories from liquids.
If your only source of liquids is water, forgive this subsection. If, however, you like to drink coffee or tea, remember that each spoon of sugar is 6g of carbohydrates – unsuitable during reduction. If you like drinks, juices and other liquids of this type, know that virtually everyone is sweetened with sugar. The exception is sweetened liquors “sweeteners” that do not contain calories. Remember this during reduction – apart from calories from drinks, you can skip several hundred calories during the day!
Mistake 4 – Healthy food is also caloric.
Healthy meals during reduction are advisable, however, eating too much healthy food – there will be no reduction effects. If a few nuts are written in the diet, it does not mean a few handfuls of nuts. Remember that a negative caloric balance is the key!
Error 5 – Too poor training.
If your goal is to preserve muscle tissue while losing fat, then you can not forget about strength training. This is necessary if you want to preserve heavily developed muscles. Strong strength training will give the muscles an adequate boost so that they do not lose their volume. Aerobic training should only be an addition to burn extra calories.
Error 6 – To short / low intensity aerobic training (cardio).
What is the best aerobic workout? It depends only on the individual preferences of the person exercising. For one, the right aerobic training will be a stationary bike, while the other will feel perfectly on the elliptical cross trainer. Regardless of the type of fat burning you choose – it will be suitable if you want to exercise intensely. Choose the one that is best for you. The amount of time devoted to aerobic training will determine the amount of calories burned. If you practice more cardio – you will burn more. Similarly, if you train less – you will burn fewer calories.
Error 7 – Stress.
If you are stressed – your body produces cortisol above normal. Chronic elevated cortisol levels may be responsible for increasing fat storage (not to mention other consequences). Even if your workout and diet are topped up, too high a cortisol level can cause weaker results.
Error 8 – Sleep.
Both stress and lack of sleep increase cortisol levels. If you sleep too short, your body loses insulin sensitivity, which can reduce the effects of reduction. Try to sleep at least 7 hours a day to fully regenerate your body. Better regeneration means more energy to burn body fat.