You need to maintain lean muscle mass, by losing fat. Therefore, weight training is necessary . And, you need to perform only compound movements like squats, various pushes and pulls (in particular dead lifts), and only with barbells and dumbbells. The duration of training should not exceed one hour, including warm-ups.
The number of sets and reps can be slightly increased, in comparison with growing muscle mass and strength. A little - which means a maximum of 12 repetitions and no more than six sets. Train in such a way (short and intense workouts ! only compound exercises- which involve several muscle groups when performed) should be no more than 2 (two!) times a week. For example, performing only squat, bench press and pull-ups, at the first training session, and military presses, biceps curls and dead lifts at the second workout. The SQUAT and the DEAD LIFT must be performed ALWAYS!!!A very important thing is that, the weight you train with, should remain the same at every workout.
But don't even dream about increasing your strength during fat loss, it is simply impossible. Burning fat, and muscle growth - are two different processes (anabolism and catabolism, i.e. the synthesis of the tissue and its destruction), which do not "get along" in the body at the same time. Of course if you will manage to increase your strength during weight loss , I'll be happy for you. But, if the weights do not grow, don't be discouraged because this is a normal thing when burning fat.
So, you workout two times a week with weights. And also two times a week, you must perform Interval training. What is , "interval training".
This type of physical activity is also an important component of the program. It consists of
alternating stress of high intensity and low intensity, i.e., you workout in a mixed aerobic-anaerobic mode. Interval training can be performed anywhere: in the pool, at the stadium, on the street, etc. Take, for example, a stadium. Interval training is performed as follows: you run long sections of the stadium with a maximum acceleration, and short sections - you walk. This type of physical activity is a very powerful weapon in the fight against body fat. You should take into consideration the fact that interval training is often considered to be aerobics. For a beginner with a large amount of extra weight even running in place will be a hard challenge. After "Running" a few seconds, he will stop, and walk to catch his breath. This, in fact, is still the same interval training, but sometimes it is called aerobics.
Well, firstly, our body is a very complex machine, and attempts to improve it without proper knowledge will lead to overtraining. So always be aware of what you're doing and choose the form of physical activity that is suitable for you.
For example, I choose as interval training kick-boxing, but you can choose anything you like: basketball, football, hockey, swimming. The most important are the alternating periods of high intensity with periods of low intensity. Nevertheless, I recommend that all men (but in no case for women, and especially girls) to choose martial arts as interval training. Interval training is less intense than weight training, and you can perform it a little longer. What does this "little" mean, you must identify individually , but 1.5 hours is the limit! But remember, after this kind of training , the sweat will be flowing like a river. Remember also that if you exchange intensity in favor of duration of the workout; you are committing a mistake. The most important thing is the intensity !!!!!!!!!!!!!!!!!!! Why? Read further.
After all, many are advised to perform aerobics to get rid of fat. And this seems to be logic because when you simply walk, ride a bicycle, perform light jogging, etc.), the body uses fat as an energy source. And when you workout intensively (sprint, do a series of punches or lift weights in a low or average number of repetitions), the body uses for energy creatine phosphate (CP) and glycogen (energy stocked and brought from inside of the muscle). And if fat is not used, then the load is useless, right? No. Fat is not used during intensive exercises for two reasons:
a) to produce energy from fat it must be oxidized (burnt), and for this you need oxygen, which is missing (the load is too heavy, and the related systems of the body are unable to deliver enough oxygen).
b) fat contains a lot of energy (1 molecule of fat contains twice the calories than a molecule of protein or carbohydrates), but it can not provide a sufficiently high power, as the EC or glycogen (i.e., the energy output of 1 molecule of oxygen, is using less fat).
Fat is not used during an intense workout. But immediately after the workout the situation changes .
The most interesting thing starts after the workout.
When you do aerobic exercise (easily run), you spend energy. If you stop- then you don't spend (excluding energy for maintaining the vital functions of the body ). But after an intense workout with weights the body keeps spending energy and burning calories, i.e. you are lying on the couch, and the fat is melting. But for this thing to happen the workout should be really intense. Intensity - is the amount of muscular effort per time unit. The longer the training, lesser the intensity. It is important not to confuse the term "intensity" with "difficulty". A training session that lasts 3 hours to exhaustion is more difficult than 1 hour of workout , even if it is performed at maximum intensity. But still more effective is high intensity training instead of long and exhausting workouts.
So what you must understand is that after an intense workout the body consumes additional energy for recovery.
And so: you do (for example) sprints - the energy level drops and you decrease your speed, to give body some time to restore its energy (to catch your breath) but you don't stop, but keep running in a lower pace or just walking. In this way the body recovers from intense stress, and it keeps consuming energy when you're walking or running in a lower pace. Interval training is a really powerful weapon in the fight against fat!
Thus it turns out that we only train 4 times a week, but I am sure you want to ask me the following, "but if I work hard every day, how fast I will lose weight". My answer is - if you train every day you will never lose weight because you will be tired. But if you still will continue training and going to the gym only with the power of the will not taking into consideration the fact that you are tired, unfortunately it will do no good, because the body will consider this as an extreme situation, and it will use every opportunity to store fat. The body turns on its mechanism of defense , and will prepare for your workouts to avoid dying! In general, your metabolism will slow down, which will also slow the fat burning processes.
Therefore, after each workout should be a day of "rest" (because fat is still burning)The ideal training program would look like this: Monday - strength training (weight training) ; Tuesday - rest;
Wednesday - Interval training ;Thursday - rest;
Friday - strength training (weight training) ;
Saturday - rest;
Sunday - interval training;
Monday - rest;
and so on.
In general, the schedule should be adjusted to yourself. Just remember - don't train more than four times a week, but if you feel fatigue or, aversion to training, feel free to skip a training session (remember what I said about the slowing of metabolism)! But try to find where you have made a mistake , i.e., where you increased the difficulty or trained to much. So, we have somewhere around five hours of workout per week. During the rest of the time -you need to relax! and recover! This means , no physical activity! Recover your strength and energy for the next training session...
To lose weight for real, i.e. not simply reduce your body in size and burn fat without losing muscle you need proper nutrition. There is a misconception that diet aimed for getting rid of fat is difficult and not tasty. Basically this is because of the myths regarding weight loss, which I mentioned at the beginning this book. Of course, if you can not imagine your life without any junk food like chips, noodles and soda, then I feel sorry for you, it's going to be a little hard for you to diet!
But if you eat more or less natural products, rather than their synthetic derivatives, everything is in order. Come on.
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