Spring has just started and that means summer is just around the corner. Many people will now make the choice to prepare themselves physically so that they can perform well in the summer. But how do you actually do this in the most efficient way?
It starts with being able to distinguish between two concepts, losing weight and dry training?
To lose weight
Losing weight is a decrease in body weight, which is the result of a conscious or unconscious diet, or as a result of more exercise or illness. When it comes to 'losing weight', weight is by definition leading. Here we often opt for a greater energy deficit because then we often achieve faster and greater results, and we pay less attention to the aesthetic end result.
Dry training
The aesthetic end result is number 1 here! This therefore requires a different approach than 'losing weight'. When dry training, the focus is on losing ONLY fat mass and maximally maintaining or even building muscle mass. During dry training we therefore also opt for a smaller energy deficit and losing weight will be relatively slower than during weight loss. So it takes longer before you achieve results, but the result you achieve is often a lot more sustainable.
Now that you know this, do you still choose to 'lose weight'?
For many people, the focus is too often on losing weight, opting for quick results causes long-term problems. Losing muscle mass has a detrimental effect on your metabolism. Compare it with a small and a large car, a large car (a lot of muscle mass) needs a heavy engine to move forward and therefore burns more. This means you need more fuel to cover the same distance as a small car.
By maintaining a large energy deficit for a longer period of time, you will lose a lot of muscle mass, and you will be forced to quickly eat fewer calories to lose some extra kilos. This often results in a skinny fat ratio. Your BMI is in the healthy range 19 – 25, but you have too much fat and too little muscle, which means your body proportion is not healthy and/or not attractive.
Ultimately, it all comes down to maintaining your muscle mass as much as possible and losing your fat mass, here are some tips that can help you on your way!
1. Maintain a small energy deficit (maximum 300 kcal below your maintenance)
2. Focus on strength training for muscle maintenance or muscle growth
3. Cardio is a tool to help you get into an energy deficit, so it's not a MUST to add to your schedule!
4. Eat at least 1.6 x your fat-free mass (this is your body weight without fat mass) in proteins and a maximum of 2.2 x (with exceptions for vegans).
5. Drink 30 ML of fluid per kilo of body weight, supplement with half a liter on training days
6. Stick to your calories, and be patient! Rome wasn't built in one day 😉
Do you need help personalizing your action plan? Then request a no-obligation coaching session at an Enforce location near you!
Mitchell Baker
Enforce Master Trainer
mitchell@enforce.nl
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