Are you going on a weight loss diet to lose excess body fat while maintaining all the muscles you have worked so hard to build? Then a suitably chosen strength training will be the key factor for you. But there are still a number of half-truths and myths about diet training. Therefore, come and make sure that you do not make one of the most common mistakes in strength training during the diet.
What will we learn in today's article?
. Why diet is a time when you must not relax in strength training.
. The 6 biggest mistakes in training during the diet.
Appropriate strength training is a crucial stimulus for keeping muscles in the diet
Muscle tissue is metabolically demanding, so it burns almost three times as much energy at rest as adipose tissue. In addition, from the amino acids built into muscle tissue, our body can obtain glucose as a source of energy, which is always useful in the diet. You can lose your muscles in the diet relatively easily. Well, the smaller the percentage of body fat you have, the more this risk generally increases.
If you put enough strain on your muscles in your diet, your body will prefer to keep them and will not tend to get rid of them gradually. However, you must not make a few common mistakes in your training, which can make your efforts considerably ineffective.
Discover the 6 biggest mistakes in diet training
"You need heavy weights and few repetitions for volume, in a diet you have to draw muscle with less weight and more repetitions." Such was the view of many training gurus in my hometown, where I first sniffed the iron. But you can still meet such views today. However, when you think about it, it is nonsense, at least for an ordinary natural exerciser.
By lowering the training weights, reducing the intensity of the training, and increasing the number of repetitions somewhere above 12-15 repetitions, honest strength training becomes a kind of "strength cardio" that no longer fulfills the famous stimulus necessary to maintain muscle mass.
So how to train?
Dieting can be practically the same as gaining muscle, so don't be afraid to use enough heavyweights. Thanks to maintaining strength, you will maintain the muscles much better. There is no muscle drawing by high repetitions. Therefore, the basis of the training should be exercised with heavier weights around 5 repetitions in a series.
2. You avoid difficult basic exercises.
This point is a bit related to the first one. If you have so far burdened your muscle areas in training with heavy basic exercises with dumbbells (squats, deadlifts, bench-press), one-arms (pressure and tension exercises for the back, chest, and other areas) and appropriately selected machines and pulleys, there is no reason for this training change the practice and compile the training so that it is less demanding for you to learn.
What exercises to choose from?
Even in the diet, do not be afraid to use the same difficult exercises that you are used to. Diet training should be at least as demanding for you in terms of effort as it is in terms of volume. There is no reason to downplay it by a different selection of exercises, the skeleton of the training should remain the same.
3. You drive too many batches to burn a lot of calories and lose more weight.
You want to make your training more demanding, so in your diet, you will start to "burn" your muscles with a large number of series, following the example of professional bodybuilders. More series means more calories burned and better weight loss! However, you should not perceive strength training as a tool for burning calories and inducing a caloric deficit, because your diet and cardio should take care of that in the first place.
Instead, put the training effort into several exercises and quality series with the highest effort, and do not prolong the training unnecessarily with unnecessary excessive training volume. Various "strength" circle training, on which you may perform a lot of low-quality series with a high number of repetitions is not very productive in this respect, quite the opposite.
How many series to train?
I would recommend you to do 2, maximum 3 exercises for one training session on the muscle part. Alternatively, keep the number of exercises you usually exercise in volume, or slightly reduce that number. Less in this respect means more. Focus on the quality of the exercise, not the quantity.
4. You observe unnecessarily short pauses between series.
"When training on a diet, I try to keep the intensity of the training high, so I try to shorten the pauses between sets." More advice from a professional bodybuilder as embroidered. What about the fact that the intensity of training is given mainly by the size of the working weights expressed as a percentage of the maximum for one repetition (1RM) and the length of the breaks is not very related to that. In fact, by shortening the breaks, the intensity of your training will probably decrease. How is it possible?
It takes muscle cells some time to fully regenerate their energy stores, such as creatine phosphate, and flush out the metabolic waste products (lactate) so that you can perform the next hard series in a truly complete way. Pauses that are too short can lead to a reduction in work weights and the training volume practiced.
How long breaks to take?
Therefore, do not be afraid to hold pauses between sets between 1-3 minutes, and for heavier exercises, really extend the rest to 180 seconds. You may be surprised at how much weight you will be able to exercise on a diet.
5. You work out too often and you are in the gym every day.
I bet 99.99% of us will never feed our bodies. Therefore, it is completely useless to exercise in a diet in two phases seven days a week. Therefore, keep your sanity and feel that too much training effort can do more harm than good. A high volume of training on a daily basis can lead to insufficient regeneration and lower quality performance in the gym.
How often do you go to the gym?
Even in the diet, for very nice results, it is enough to go to the gym about 3-5 times a week. Try to practice the muscle part twice a week.
6. You do too much cardio and other activities and you don't have time to regenerate.
You're right. Physical activity is important in weight reduction and it is definitely better to add to exercise rather than to eat. But everything in moderation. Too much activity can simply be counterproductive.
Combined with strength training and the overall stress that a diet regimen represents, your stress cortisol levels can break through the roof. And negative changes in the hormonal profile do not only concern cortisol, but also sex hormones. Therefore, you should check your energy availability, which should not fall below 30 kcal/kg FFM.
How to regenerate in the diet?
A high volume of activities can lead to insufficient regeneration, lower quality strength training, a higher risk of muscle loss, and a negative effect on hormones with low energy availability. You can supplement strength training with aerobic activities about 2-3 times a week for 30-60 minutes. 1-2 days a week, do not be afraid to take complete rest without intentional sports activities.
What to take from it?
As we have shown in today's article, diet training does not have to be a big science. Exercise with sufficient heavyweights, maintain a proper training effort, do not overdo it with the volume of training, and appropriately supplement strength training with other activities. Then you don't have to worry about losing muscle in your diet and it's not impossible to even gain any more!
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