Multidirectional exercise and nutritional advice

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The goal of many begin­ner and pro­fes­sion­al body­builders is to lose fat and build mus­cle at the same time. The dif­fi­cul­ty here lies in the fact that phys­i­cal activ­i­ty and nutri­tion­al rules to achieve these goals are oppo­site. The fight against excess weight and excess body fat involves a large amount of car­dio and a low-calo­rie diet. To increase the mus­cles in vol­ume, strength train­ing is nec­es­sary, a min­i­mum of extra­ne­ous load and a lot of food, espe­cial­ly pro­tein. In order to com­bine these two goals, it is nec­es­sary to find a mutu­al com­pro­mise and work in both direc­tions at once, tak­ing into account the pecu­liar­i­ties of the func­tion­ing of the body.

Fitness program for a week

Per­form­ing a dual task requires an extreme approach to phys­i­cal activ­i­ty, so the fol­low­ing pro­gram is designed for expe­ri­enced ath­letes and even pro­fes­sion­als. Such work­outs will com­bine exer­cis­es for burn­ing fat, shap­ing the relief and gain­ing mass. When it comes to nutri­tion, it is impor­tant to cre­ate sit­u­a­tions of stress for the body by alter­nat­ing overeat­ing and under­eat­ing in order to achieve results.

The fol­low­ing fit­ness pro­gram is designed for 1 week, after which all actions should be per­formed in a cycle:

    Day 1 — do a moderate cardio workout in the morning, end the evening with strength training;
    2nd day — at a convenient time of day, carry out high-intensity aerobic exercise;
    3rd day — repeat the load plan of the first day;
    Day 4 — At any time of the day, do a high-intensity cardio workout;
    Day 5 — do aerobic exercise in the morning, and work on creating relief with weights in the evening;
    Day 6 — do high-intensity cardio at any convenient time, the diet on this day should ensure that the existing weight is maintained;
    7th day — rest from physical exertion, the diet is the same as on the previous day.

cardio

Aer­o­bic exer­cise pro­vides effec­tive fat burn­ing, and there­fore should be car­ried out three to six times a week. It is nec­es­sary to car­ry out car­dio train­ing of dif­fer­ent inten­si­ty and dura­tion:

    On days of strength fitness, the frequency of which is approximately 3 times a week, long-term aerobic exercise should also be applied to the body. This can be walking on an incline for 45–60 minutes.
    High-intensity cardio is performed on non-strength days, also about three times a week. At this time, you can go for a run in the park, on a treadmill or ride a bike.

A week is rec­om­mend­ed to con­duct no more than three high-inten­si­ty aer­o­bic work­outs and the same amount of mod­er­ate. At an aver­age meta­bol­ic rate, only three high-inten­si­ty car­dio may be enough, and at a high one or two.

Strength physical activity

Strength physical activity

Strength train­ing is an impor­tant and even essen­tial part of a mus­cle build­ing pro­gram. In this case, the tim­ing and reg­u­lar­i­ty of class­es are much more impor­tant than what spe­cif­ic exer­cis­es you will per­form.

For weight gain and fat loss, strength train­ing should occur in the after­noon or ear­ly evening. This will help in burn­ing fat through­out the day, pro­vid­ed that the meals at this time are low in calo­ries.

Also, strength exer­cis­es are rec­om­mend­ed to be per­formed no ear­li­er than 6 hours before bed­time. After such train­ing, you should eat well to replen­ish glyco­gen stores and help pro­tein syn­the­sis. If these activ­i­ties are car­ried out very ear­ly, the fat burn­ing process will be inhib­it­ed.

Work with relief should occur three times a week with a fre­quen­cy of every oth­er day. Dur­ing such exer­cis­es, you should per­form basic exer­cis­es for sev­er­al mus­cle groups at once to stim­u­late their growth more.

Nutrition rules

Nutrition rules

In order to simul­ta­ne­ous­ly achieve such oppos­ing goals as los­ing weight and gain­ing mass, it is impor­tant to prop­er­ly com­pose your diet. Ide­al­ly, the diet should con­sist of two phas­es, rad­i­cal­ly dif­fer­ent from each oth­er in caloric con­tent.

Eat foods low in car­bo­hy­drates and, accord­ing­ly, calo­ries, should be on those days when there is no strength train­ing, as well as in the first half of those days when it is. The total caloric con­tent of the diet can be cal­cu­lat­ed by mul­ti­ply­ing your body weight by 12, while it should con­sist of half pro­tein, one third fat and only 20% car­bo­hy­drates.

High-car­bo­hy­drate meals should only be used on strength train­ing days. In this case, the diet should be almost 2 times as high in calo­ries, and the dis­tri­b­u­tion of macronu­tri­ents is as fol­lows: 75% are car­bo­hy­drates, 20% are pro­teins, and only 5% are fats.

On non-work­out week­ends, you should main­tain your exist­ing body weight with nutri­tion. The caloric con­tent of the diet in this case is cal­cu­lat­ed as the prod­uct of 15 and body weight, and the dis­tri­b­u­tion of pro­teins, fats and car­bo­hy­drates is the same as in the low-carb phase.

Adapting the program for yourself

The described fit­ness pro­gram is not uni­ver­sal and suit­able for absolute­ly every­one. It works well for peo­ple whose meta­bol­ic rate is at an aver­age lev­el, as well as those who do not have exces­sive amounts of excess fat or severe lean­ness.

To deter­mine if this pro­gram is right for you, you should weigh your­self from time to time. If your body weight is decreas­ing, it may mean that your diet dur­ing the first phase is rather poor. In this case, it is nec­es­sary to increase its calo­rie con­tent or reduce the num­ber of work­outs for weight loss.

By train­ing hard accord­ing to the described pro­gram, you can get a good and last­ing effect, but over time, its effect will decrease. In this case, it is rec­om­mend­ed to con­tin­ue exer­cis­ing using anoth­er, more focused pro­gram for this, which includes basic and iso­lat­ing fit­ness exer­cis­es for dif­fer­ent mus­cle groups.

By Yraa

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