WHEN IT COMES TO INCREASE THE MUSCLE MASS : the basic strategy is to eat a lot of calories and train with a lot of weight and even if mistakes are made it is still possible to achieve quite optimal results. Not so when you want to eliminate fat.
If you take the wrong steps during the definition phase, you will not get rid of that subcutaneous adiposity that prevents the muscles from being trimmed and in all their splendor.
We will see some of those most common mistakes in muscle definition to avoid them as much as possible.
Dramatically reduce calories
NOW
Although it can be considered logical to drastically reduce the calories consumed to lose fat is a wrong step, because doing so tends to lose muscle and preserve body fat, just the opposite of what is intended.
THEN
Surely you have heard of omega 3 fatty acids, a type of fat vital for the proper functioning of the body and that fulfills many functions, including activates the metabolic rate, which means that the body can burn more efficiently calories during the 24 hours a day, but also those good fats favor the production of anabolic hormones, such as testosterone, whose basic structure is cholesterol.
So it is good to eliminate any source of saturated fat, such as those of animal origin, sausages, shortenings and cheeses, preserves and greasy meats, etc., but leave a space to incorporate some foods that provide essential fatty acids, such as vegetable oils of olive, rapeseed or flax seeds, fatty fish such as salmon, sardines, mackerel, herring, and also some avocado and nuts, such as peanuts, walnuts, almonds, hazelnuts, et cetera.
Do not train heavy
Heavy training induces the growth of muscle mass, which goes against the body's use of muscle as a source of energy and destroys it in search of amino acids to convert them into glucose.
It is demonstrated that the increase of the lean mass coefficient, that is to say muscle, raises the metabolic rate causing a higher consumption of calories, or what is the same, it burns more body fat and prevents it from forming.
In addition, apart from having a higher clean mass index raises the metabolic rate during 24 hours a day, even in the resting phase, we must also consider that intense weight training raises the metabolic rate during the session and it remains that way several hours later, before returning to normal.
For years it has been recommended to do sessions of moderate physical activity and long duration. It was based on the fact that the activity of low intensity feeds on fat, while the high activity of glucose and ATP and when these substrates are depleted then the body resorts to the destruction of the muscle to obtain the branched amino acids that can quickly turn into glucose.
That makes people schedule their time and spend 30 or 45 minutes doing little more than nothing. Many do not even sweat and believe that as time has passed, they have fulfilled the objective. That is another wrong step. The aerobic exercise has to be of a greater intensity or it will not serve almost anything.
