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Weight Training For Fat Loss
Weight Training For
Fat Loss
When you are undertaking weight training for fat loss and
the aim is to build definition of your physique, then there are ways
and means, tips and tricks that need to be followed. These are all nutritional
guidelines that must be followed to get satisfactory results when weight
training for fat loss.
Don't starve yourself
The first trick to weight training for fat loss is to write down in a small notebook the calorie content and macronutrient breakdown (grams of protein, carbohydrates, and fat) of what you eat. To look sleek it is important to eat enough food to maintain lean muscle mass, but not overindulging as it increases fat storage.
Eat 5-6 small meals a day.
Low calorie days places the body in a fat storing mode as it has no idea when it will be fed next. Therefore, eating a small meal every three hours gives the body a steady supply of nutrients that keeps our muscles in a fat-burning mode. When we eat 2-3 large meals a day, the body gets overwhelmed as it can only use a certain amount of food at a time. The rest gets stored as fat and gives poor body build definition.
Decrease carbs/increase protein.
When you are weight training for fat loss, wanting to fat off and muscle on, - the route is increased protein intake. Body can metabolize food such as chicken, turkey breasts, tuna, egg whites and whey protein powders easily - these help build muscle and are the least likely to be converted to body fat. Protein is an appetite suppressant and also has some diuretic effect that causes us to lose water weight. To build definition, and to get on a fat-burning diet, increase protein intake to around 40 percent of total daily calories.
Carbohydrates on the other hand hold water and do not allow the body to use reserves for energy. They are bad for a person who is weight training for fat loss. Diets rich in carbohydrates increase blood sugar and insulin levels that decreases fat burning and also promotes fat storage. Fruits are beneficial health-wise, but fructose can not be used to fill muscle glycogen reserves. Excess fructose can be easily stored as fat.
Drink water!
Since muscle is composed of 70 percent water - drinking 2 gallons a day is a great idea. Intense exercise and a high protein diet are dehydrating activities that require more water. Decreased water intake results in decreased muscle fullness and a toxic buildup of ammonia, urea and other waste products. Neither of these is good to build definition.
No meals within two hours of bedtime
Body does not burn as many calories while sleeping as during waking time. Therefore, when on following a program of weight training for fat loss eat your biggest meals early in the day when you are most active. Eating too close to bedtime is a not the way to build definition. Meals during the later part of the day should definitely have less carbohydrates.
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