Not eating reduces fat
Shredded- the plan to reduce body fat
A well-defined body is the goal of every ambitious bodybuilder, as well-formed muscles are synonymous with strength, vitality and physical attraction. To get there, he is forced to lower the percentage of fat on his body. Body fat percentage (KFA) is the percentage that the fat stored in the body has in relation to the total body mass.
A body fat percentage that is too high is also very harmful to health: it can lead to cardiovascular diseases, heart attacks, strokes and other serious diseases and also drastically reduce life expectancy.
The percentage of fat depends on the gender of the person concerned, their age and individual factors. Women generally have a higher percentage of body fat than members of the male sex. Athletes and other people who want to reduce their body fat can determine their KFA with a special body fat caliper or a body fat scale.
For a 30-year-old, a body fat percentage of 15% is normal. Those who do bodybuilding should only have 10% body fat (female strength athletes: 15%). However, it is important that the KAF is not reduced too much: With less than a tenth of fat, important vital functions in the human body are usually disrupted. Less than 6% even lead to serious damage to health.
What a strength athlete can do to reduce body fat
For many bodybuilders it is problematic to lose body fat and gain muscle mass at the same time. Athletes who are on a diet usually live low-carb so that their muscle mass does not decrease. You eat a lot of protein, but only a few carbohydrates.
In addition, they consume fewer calories with their food than they consume on a daily basis. You continue your training as usual, since bodybuilding burns significantly more calories compared to other sports.
Strength athletes who want to reduce their body fat percentage, however, always make sure not to consume too few carbs, otherwise they will have too little energy for their workouts. The then inevitably poorer training performance, in turn, automatically leads to reduced fat burning.
In order to break down fat sustainably, it is advisable not only to avoid white flour and sugary foods, but also to reduce the daily amount of fruit in favor of vegetables. This saves calories and also has a higher satiety effect. It is also important to drink enough water.
Many bodybuilders also take creatine and beta-alanine before each workout to boost fat burning and improve their performance. A good substitute with a similar effect is caffeine.
In order to increase fat burning, you also do some basic exercises during your workout. The training of the other muscle groups increases the energy consumption even more. Swimming in cold water can also accelerate the breakdown of body fat.
How to Reduce Body Fat with a Diet and Exercise Plan
In order to get well-defined muscles and a KFA of 10 percent faster, it is advisable to proceed according to the following plan:
Bring in more protein
Since most of the muscles are made up of them, it is important to always supply the body in sufficient quantities. In addition, proteins are an important part of human genetic makeup, hormones, tissues and enzymes. After a protein-rich meal, a pleasant warming effect quickly sets in (thermogenic effect), as the metabolism has to use a lot of energy to process the proteins.
However, this is not the case with carbohydrates and fats: proteins are metabolized using 30% energy, carbohydrates and fats, however, only 7 or 2% calories.
With a constant total calorie intake, you can lose fat and build muscle mass by consuming a lot of protein-containing foods and greatly reducing the proportion of fats and carbs. We recommend 2 to 2.5 g of protein per kg of body weight daily.
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Consume only healthy fats
Fats are also indispensable because they provide energy and are also part of the cell walls. They are ideally omega 3 and omega 6 fatty acids, as the body cannot produce them itself and they protect the heart, circulation and blood vessels from oxidative stress.
Medium-chain triglycerides (MCTs) ensure particularly efficient fat breakdown: As little as 15 to 30 g per day lead to a harder muscle definition. MCTs can be found in coconut products, for example. At least 0.8 to 1 g fat / kg body weight per day is ideal for fat loss.
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Consume less carbohydrates
Carbohydrates cause insulin to be released and fat deposits to build up if you eat too many of them and don't do any sport. For strength athletes, however, they are important as they provide energy for the workouts. They are then not stored as fat, but converted into muscle mass.
Effective fat loss is possible with the low carb diet. However, you should make sure that you only consume high-quality carbohydrates (legumes, vegetables, etc.).
If you do strength training and want to lose fat, you should drink at least 2.5 liters of water a day. It is necessary to maintain the metabolism, promotes the build-up of important proteins and supports fat reduction. It also helps to eliminate harmful metabolic waste products through the urinary tract.
Consume fewer calories
In order to reduce your body fat percentage efficiently and in a health-friendly manner, it is advisable to take in 300 to 500 fewer calories every day. With this reduced number of calories, the bodybuilder can lose 0.5 to 1 kg of fat per week if he also trains on iron at least three times a week. Crash diets are completely unsuitable for achieving fat loss, as the body then breaks down muscles instead of fat and the dreaded yo-yo effect occurs.
How to effectively support the plan with training
The change in diet can only lead to six-packs if you support them with appropriate training and sufficient recovery.
Exercise every part of your body twice a week to accelerate fat loss. After exercises with large sequences of movements, there should ideally be breaks of 2 minutes each, after other exercises 1 minute break is sufficient. In addition, the number of passes is reduced. 9 passages are ideal for the smaller muscle groups (shoulders, arms, buttocks and calves) and 12 for the larger ones (back, chest, thighs).
It is not the severity of the weights that is decisive for successful fat loss, but the number of repetitions of the exercises. 8 to 12 or 10 to 15 repetitions are optimal.
In order to achieve a body fat percentage of 10 percent, you should also sleep at least 8 hours a night. During sleep, the body secretes growth hormones, which are efficient fat burners and also build muscle mass. It is advisable to always get up at the same time (even on the weekends!) In order to be able to adhere to the nutrition plan exactly. In addition, the bodybuilder should reduce too much stress as quickly as possible, as it could endanger his stamina.
Since the body gets used to the lower calorie intake after a while and slows down the metabolism, it should be given more carbohydrates immediately. This rebalances the metabolism and the athlete has enough energy available for his hard workouts.
On non-training days, it is best to only eat foods with a low carb content (0.5 to 0.75 g / kg body weight / day). On lower body training days, more carbohydrate-rich foods are consumed (2 g / kg body weight / day), on the other training days it is best to consume a medium amount of carbs (1 to 1.25 g / kg body weight / day).
During this time, the diet is supported with an additional 1 g protein / kg body weight per day, which is later increased to 1.5 g. The daily percentage of healthy fats should be between 20 and 30%.
You can find the right equipment for your training here!
Example of an efficient low carb day
It comes from a plan for athletes who weigh 90 to 100 kg and want to reduce their KFA to 10 percent.
Low carb days look like this:
- Meal: 0.5 cups of oatmeal, 2 tablespoons of peanut butter, 2 eggs and 5 egg whites
- Meal: 150-200 g of poultry meat in a salad with 2 tablespoons of oil-based dressing and vegetables, 0.5 cups of cooked rice, 25 to 30 g of nuts
Pre-workout: 1/2 apple, 1 measuring spoon of whey protein powder or 6 egg whites
Post workout: 2 scoops of whey protein powder, 1 cup of berries
- Meal: 150 to 200 g of fish or poultry, 2 cups of green vegetables, 1/2 cup of sweet potatoes
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