With the first sunny and a bit warmer days announcing the Spring after a long Winter, I believe that we all slowly begin to consider where we are with our form and how we can get rid of excess weight by Summer.
To help things get easier, I want to draw your attention to the 3 key mistakes that should be avoided.
“Eat less and move more” – this is the most simple formula for weight-loss. And it is true that it works, but unfortunately it causes loss of muscle mass along with excess fat. Those who have tried it know that starvation is good for getting a thin figure and reduced strength of the body, especially if you exercise actively.
It is true that for losing excess weight you need to consume fewer calories than those you waste. But to keep a healthy and strong muscle mass it requires a diet that will contain all the nutrients your body needs for normal functioning. The most important of these is the protein. It gives strength to your body, nourishes the muscular system and also promotes the process of burning fat.
Science claims that it is necessary to introduce an average of about 1.5 to 2 grams of protein per 0.5 kg body weight to keep the muscle tissue in the process of weight loss. This amount is certainly variable depending on your fitness goals. But, those who train for longer know how to make the calculation that is ideal for them. For all those who are at the beginning of their fitness journey, combining this ratio with regular exercise will certainly bring results.
2. More cardio, less weights
One of the most common mistakes people make. Many people are guided by the logic that since their goal is losing weight, they need to put aside the exercises with weights and commit to cardio. But this is far from the truth that works in practice. By increasing cardio, you increase the stress in the body.
Although moderate “dose” of cardio is healthy for you and will help in the process of weight-loss, overdoing with such exercises puts the body in a position of chronic stress from which it will be difficult to recover. And when you start to work with a reduced calorie intake, the last thing your body needs is additional stress. Because not only does it have negative effects on strength for exercising, but also for everyday normal functioning.
3. Small weights, many reps
Along with number 2 on this list, this is another one of those mistakes that people make very often.
Let there be no misunderstanding – training with many repetitions has its purpose. But if you decrease the intensity of the exercises while in a calorie deficit, the results will be a weak body both in terms of appearance and in terms of strength. I believe that this is not your goal.
You need to reduce the number of exercises, but not their intensity. Exercise with weights that you can do 8-12 repetitions with. Once you succeed without any problem to display 4 sets of 12 repetitions, switch to heavier weights. The more you work on your strength, the more lean muscle mass you will keep in the process of weight-loss.