Don’t be afraid of carbs
Carbohydrates are both friend and foe. When it is a friend, it will create an environment in which insulin is released in the right amount to help build muscle mass;
when it is an enemy, it will stimulate the excessive release of insulin, causing the blood sugar concentration in the body to rise, the blood sugar that cannot be consumed will be converted into fat, and will Forms a barrier to fat loss. This has prompted many bodybuilders to opt for an opposite low-carb diet.
A lower intake of carbohydrates results in lower levels of insulin release and blood sugar concentration in the body, and the entire body is in a carbolic state, and fat is consumed as energy. Unfortunately concomitant fat loss results in muscle being consumed along with fat, thus shrinking muscle mass as well.
Solution: On a low-carb diet, consider consuming an average of 1 gram of carbohydrates per pound of body weight per day to ensure fat consumption without forcing muscle to be burned as energy. If you weigh 180 pounds, at least 180 grams of carbohydrates should be consumed.
Avoid excessive calorie reduction
Excessive calorie reduction compared to the fat loss caused by exercising energy can lead to a slow metabolism and ultimately make it difficult to get rid of fat. Because the latter can maintain the body’s normal metabolism, the energy deficit created by exercise will promote fat burning and eventually get rid of fat.
Solution: Moderately reduce calorie intake, a 10% reduction in total daily caloric intake is sufficient. If you eat 3,000 kcal per day, then a 10% reduction means you should eat 2,700 kcal per day while maintaining muscle mass and a normal metabolic rate.
Avoid excessive intake of protein
When you reduce your total calorie intake, you should appropriately increase your protein intake in terms of nutrient ratio, so as to provide sufficient nutrition for your muscles, make them repair and gain growth, and avoid muscle mass reduction caused by insufficient protein.
If you consume too much protein, it will be burned as fuel like carbohydrates, and what cannot be consumed will be stored as fat. Most bodybuilders know how to properly increase their protein intake, but some go to the extreme, consuming much more protein than they need.
Solution: Don’t eat more than 1.5 grams of protein per pound of body weight per day, if more, it is likely to be converted into fat and stored, so getting rid of fat becomes an empty phrase. Therefore, a 180-pound bodybuilder will gain no additional benefit from eating more than 270 grams of protein per day.
Don’t miss the best time for carbohydrate intake
Generally, it is correct to divide your total daily carbohydrate intake into 5-6 meals. But reports have shown that moderately increasing carbohydrate intake in the daily breakfast and post-workout meals is more effective in preventing muscle loss.
Solution: In your diet throughout the day, change the ratio of carbohydrates at each meal to eat more carbohydrates after training and in the morning. Most of the carbohydrates ingested in the morning will be stored as muscle glycogen and liver glycogen, and the increased carbohydrates will promote the increase of insulin release, which can avoid the lack of glycogen reserves caused by insufficient carbohydrates.
Increasing the intake of carbohydrates with a meal after training can compensate for the phenomenon of muscle being used as energy due to training and avoid the occurrence of muscle loss. Therefore, increasing your carbohydrate intake after training will help you build muscle instead of storing fat.
- Avoid overeating
We know that training too frequently or doing too many sets per training session can lead to muscle loss and should be avoided in a diet plan. When eating too much or too frequently, the metabolic rate is always high. If this is the case, it becomes a challenge to get rid of fat.
Solution: Try a “4-1” regimen during fat loss: “4” refers to a strict calorie restriction diet for the first 4 days, 1 gram of carbohydrates per pound of body weight per day, and moderate increases after breakfast and training. A few other meals moderately reduce carbohydrate intake.
“1” means dramatically increasing carbohydrate intake on the fifth day of the diet to 3 grams of carbohydrate per pound of body weight per day before repeating the new cycle. Alternating between reduced and increased carbohydrate intake not only provides sufficient energy for exercise, but also prevents a reduction in metabolic rate.
- 6. Avoid taking ephedrine and caffeine excessively or not at the prescribed time
Ephedrine- and caffeine-based products are considered the best dietary supplements for promoting fat loss in the list of Wade Sports Nutrition, but many competitors use it too early during pre-race preparations. They don’t know what it does. Excessive dosage or not taking it within the prescribed time, one is suspected of using stimulants, and the other is that it may cause damage to internal organs, and long-term use may even lead to certain diseases.
Solution: Use a very small amount of ephedrine and caffeine products as a polish during your six-week pre-race workout to help burn fat in the toughest areas, like the quadriceps in women and the back in men. Dosages of ephedrine and caffeine should not exceed the range of 25-75 mg and 100-300 mg.
- Avoid excessive aerobic training
Burning more calories or reducing calorie intake through aerobic training is the main way to get rid of fat. However, excessive aerobic training will lead to a decrease in testosterone levels, affecting the maintenance of strong muscle mass, and even causing muscle atrophy. In addition, many bodybuilders mistakenly believe that completing 1-2 hours of aerobic training every day can ensure fat loss.
In fact, too frequent or too long aerobic training will lead to metabolic adaptation, that is, the body’s Catholicism is greater than synthesis. Metabolism, as a result, although it can cause fat consumption, it also leads to muscle atrophy.
Solution: Exercises such as running, stair climbing, swimming or skipping can be done outdoors, and stationary bicycles and treadmills can be used indoors. Climbing machines, rowing machines and other aerobic equipment for training, no more than 4 times a week, no more than 30 to 40 minutes each time. Doing so enhances the cardiovascular system and achieves adequate fat consumption without causing a drop in testosterone levels and the emergence of metabolic adaptations.
- Final Advice
Many bodybuilders often want to lose fat by adding a few hours per week of weight training, or cardio training, or severely restricting caloric intake, but these are not practical and of little value because the accompanying fat loss Muscle atrophy is likely to occur. Therefore, in order to reduce body fat and build perfect muscle mass, you must avoid dietary mistakes on the basis of adhering to correct and reasonable training. Use scientific diet to achieve muscle mass growth.