The prolonged period of body fat reduction, negative caloric balance, hour-long cardio trainings, constantly falling strength and less energy in training, all in order to achieve the dream, “tilted” silhouette. If despite all the opposites you have managed to get to the end, do not let hard work go to waste! If you have reached this stage, it means that you are on your way to building “dry” muscle mass. So how can you safely start building muscle mass without worrying about a “yo-yo” effect? Get to know the reverse diet – the transition from reduction to mass!
The period of fat reduction is quite a challenge for the body. If you carefully analyze the metabolism, you will notice that it works like a self-immolative machine for all adversities. From the very beginning, throwing unnecessary ballast, the body tries to get used to changes. It does not matter if the hunger strike is caused by the desire to cut out fat or maybe lose a few kilos – this process looks the same. By imposing a certain negative calorific ceiling, which is necessary, the body will strive to achieve a new state of homeostasis. This means that with each caloric reduction, the body’s protective barrier will try to adapt as quickly as possible. The longer the reduction period, the greater the resistance of metabolism (slowdown of its activity).
Reduction is not only a great “shredded” body. It is also fatigue, loss of strength, as well as weaker libido – these are normal effects when burning body fat. It is true that not everyone copes with it, so the effect of “eternal massaging” is a common occurrence in gyms.
Reverse diet – basics
In Poland, known as “reverse diet” – it is an organized process that involves a gradual increase in calories and a slow reduction in cardio workouts. The main assumption of the Reverse Diet is to unravel metabolism and increase muscle mass with a relatively low accumulation of fat tissue. Reverse diet is a transition from a negative calorific balance to a daily required energy demand. Switching from a negative balance to a positive one would result in instant energy storage in the form of fat.
Reverse diet – main assumptions
Increasing should be done gradually without major caloric jumps. Regularly increasing carbohydrates and fats while maintaining the protein at a constant level, until you reach the zero point. The zero point is the daily energy requirement for maintaining muscle mass.
Shortening aerobic training (cardio)
Each reduction ends with quite a large number of cardio workouts. The greater the number, the more calories burned. Complete cessation of additional physical activity from day to day will result in an unburned caloric bomb for the body. If you combine this with a large jump in calories – the effect is yojo guaranteed after the first weeks.
Increasing the load during exercise.
Increasing the calorie content and shortening cardio workouts will result in additional energy for the body. This means that you must gradually increase the load while doing strength exercises. However, do not do it too fast.
Reverse Diet – is it necessary?
The more experienced a person, the greater the conviction for this method. Everyone at the beginning passed through the so-called “Pig masque”. It did not take into account what level of adipose tissue it has. The most important thing was to be as big as possible. Over time and gaining experience, most will admit that every kilogram of fat is simply unnecessary. Of course, it is not possible to build a dry muscle all your life. I mean, to increase the musculature of the head.
Let’s get to the point. After a long reduction period, the metabolism is so slow that every larger excess of calories will want to convert into backup energy, ie fat. For example, picture this situation a dehydrated person does not think about anything but fluids. If he drinks 2l of water in one moment, will it be a good solution? Of course not and every doctor will admit it. The same is with reduction. If a person who for a long period of time is deficient in calories, we deliver a powerful calorific bomb – the yo-yo effect will occur at 100%. The body will store energy so as not to lead to a situation similar to the end of the reduction. Fortunately, or not the lucky bodybuilders, the body is a super defensive machine that provides the opportunity to re-heavy stage in life. So is it necessary? It is not necessary,but it is the best solution if you want to keep a slim figure.
Is it not enough to just add calories after the reduction period?
Of course, you should increase the caloric content of meals, but the most important here is the rate at which it will be increased. It is equally important to reduce the duration of cardio workouts accordingly. Imagine your body, which for a dozen or even several dozen weeks is on a reduced calorie balance, and moreover, cardio workouts are carried out 5 xa week for 60 minutes. If you plan the end of the reduction period from day to day, and thus significantly increase your caloric value and cut your cardio to zero – it will be the worst possible solution. Changes in weight will be visible from day to day, but I can assure you that it will be a mass that you do not want to think about. Immediately the abdominal muscles will cover the layer of fat along with the subcutaneous water. The same will be with visible veins and muscle fibers.
How long does reverse diet take?
The duration of the return diet is conditioned by the caloric deficit. For best results, the return should last from 6 – 10 weeks. Dedicated time is quite long, but the effects will please everyone. It is better to spend a few weeks back than after six months of building mass to be on reduction for the next 4 months. A well-planned Reverse can lead to a much longer period of building muscle mass. Thanks to this the muscle will be more dense and much less “flooded” with fat.
How to correctly carry out a reverse diet?
As mentioned above, the whole principle is based on the gradual increase in carbohydrates and fats, the protein remains unchanged until the daily energy demand is reached. It is also important to gradually reduce additional workouts, except for strength ones. Each change is made 1x a week, for example – every Monday.
The Reverse Diet consists of two components
Increasing the calorie – add 10% carbohydrates and 5% fat to the current demand. Such an allowance should be made up to once a week!
Shortening the duration of cardio – we shorten 10% of the duration of aerobic training. Change as in the case of calorie – once a week!
Reverse Diet Example
Last week of the reduction period (may vary, depending on the individual demand for the end of body fat reduction).
Daily caloric demand of 2000 kcal
200 g protein
Carbohydrates 180 g
Fat 54 g
Cardio 60 minutes, 5 x a week
Reverse Diet – week 1
Daily caloric demand 2 105 kcal
200 g protein
Carbohydrates 198g (+ 18g carbohydrates / week = 10% out of 180)
Fat 56.5g (+ 2.5g fat / week = 5% out of 54)
Cardio 54 minutes, 5 x a week (-30 minutes / week = 10% of 300 minutes)
Reverse Diet – Week 2
Daily caloric demand 2210 kcal
200 g protein
Carbohydrates 180 g (+ 18g carbohydrates / week = 10% out of 180)
Fat 59 g (+ 2.5g fat / week = 5% of 54)
Cardio 48 minutes, 5 xa week (-30 minutes / week = 10% of 300 minutes)
Reverse Diet – Week 10
Daily caloric demand 3050 kcal
200 g protein
Carbohydrates 360 g (+ 18g carbohydrates / week = 10% from 180)
Fat 79 g (+2.5 g fat / week = 5% out of 54)
Cardio 30 minutes, 1 x weekly (-30 minutes / week = 10% of 300 minutes)
The above example does not have to be a 100% reflection of any reverse diet. However, at such a pace of change we guarantee that despite a significant increase in calorie, the silhouette will look like during the final reduction period (in terms of the amount of fat). Depending on your own somatotype, the amounts given above can be freely modeled – increase or decrease.
Reverse diet – for whom?
The inverse diet can be used not only by professionals, but also by beginners who dream of building “pure” muscle mass. In both cases, it is important not to waste a heavy period of reduction. After the reduction period, you stand with a practically “competitive” form, the strength is incomparably big to the end of the reduction, and you have a long period to build your dreams. Good luck!