Let’s say you want to lose weight quickly and lose weight. Having listened to the “experts”, you increase the number of repetitions in the exercise from 5-9 to 12-15, drastically reduce the calorie intake, while significantly increasing the cardio load in the hope of losing fat faster.
As a result of such actions, the body simply falls into shock, not receiving enough energy from food, but at the same time feeling sharply increased needs for it, and the body begins to use the simplest source of nutrition – its own muscles.
Conditions for muscle growth
To begin with, muscle growth is associated with a constant increase in load – the body prepares to lift more and more weights, the number and volume of muscle fibers increases, and muscle tissue learns to efficiently store nutrients in the form of glycogen.
As soon as the load decreases, the body realizes that it does not need excess muscle tissue. The reason is simple – each kilogram of muscle requires additional energy even in a calm state (about 50-100 kcal per day per kg of muscle).
Burn muscle and gain fat?
It is easiest for the body to use its own muscle tissue for energy. Considering that the power load with improper weight loss usually decreases, the body receives clear instructions that it does not need muscles.
In addition, being in a state of shock, the body can store fat even with a negative calorie intake. Not to mention, the production of the stress hormone cortisol increases dramatically, which inhibits fat burning.
I don’t know how to lose weight?
It is necessary to remember once and for all – too many repetitions or repetitions are bad for the muscles. Strength training with an increased number of repetitions does not work to burn fat; it only burns the muscles themselves.
In no case should you lower the daily calorie intake by more than 20%, as well as dramatically increase the level of cardio training. The more furiously you rush to fight fat, the worse the result will be.
How many calories do you need to lose weight?
Let’s start with the fact that 400-700 g per week is safe for the body, which is equivalent to a deficit of 3600-6300 kcal (or 500-900 kcal per day). This is where the recommendation of a carbohydrate-free keto diet for weight loss or a 20% reduction in daily calories comes from.
In addition, even with such a “gentle” diet, the body will burn 1 kg of muscle for every 3 kg of fat. But remember that in cases of fasting and strenuous exercise, you can lose up to 3 kg of muscle for every kilogram of fat.
Strength exercises to lose weight
The main purpose of strength training while burning fat is to maintain existing muscle levels. It is important to reduce the load as little as possible, and to train at full strength – only this will allow you not to lose muscle.
You need to follow all the nutritional requirements when exercising – you can reduce the calorie content of your regular meals, but in no case reduce the calorie content of these meals. You can only cut back on the amount of carbohydrates a little.
Cardio exercise and diet
In theory, by maintaining an adequate level of strength training, and reducing your total caloric intake by 20%, you will already lose weight. If you eat right when exercising, then the loss will be mainly due to fat.
You can start additional cardio workouts for about 3 weeks. 3-4 times a week, in the morning on an empty stomach, or 3 hours after eating, exercise for 45-60 minutes with a heart rate of 130-150 beats per minute. Follow this recommendation strictly.