Strength Training For Weight Loss
Although many people are still only interested in the figure on the scales, the primary goal of the diet is not losing weight, but fat, with muscle preservation.
For decades, the idea was prevalent that during a weight loss workout needs to be changed. You need to be engaged more often, working weights – to reduce, repetitions – to increase, and rest between sets – to decrease. Such training is called “on relief” as opposed to training “on the ground.”
So those who used anabolic steroids “were dried” in 70-80th years, and it is another physiological condition of an organism. For an ordinary person, their methods are the way to failure.
Metabolic Training Against The Massive Force
All strength training can be divided into two categories: metabolic and enormous strength. Metabolic involves a large number of repetitions (for example, four sets of 15 repetitions), low working weight, a short rest between sets (30-60 seconds or less). “Heavy” training – fewer repetitions (6-12), more importance, more extended rest between sets (1.5-3 minutes).
Each for the types has its pros and cons for losing weight and maintaining muscle during a diet.
Metabolic workout spends more calories, depletes glycogen, and the hormonal response is very similar to the interval workout, which helps to lose weight. And the lighter loads used here, less stress on the joints.
But there are also disadvantages. The primary stimulus for muscle growth is their great stress during work (heavyweights). That is, you need to do quite hard and add weight to the bar with time. All the stimuli that help to grow muscles will protect them during the diet. It is easy to guess what happens to the muscles when you reduce weight on the barbell and go “to the relief.” You remove one of the primary stimuli for muscle maintenance — a considerable muscle tension — and the muscles become smaller. The body has no reason to support muscles that are not used as they used to.
This is the main minus of metabolic workouts – weight loss. But there is one exception – newcomers who do not have to worry about losing muscles, because before that they had not trained. Virtually any strength training will support the muscles that they have. But for people with experience of power transition to the “light” multi-reps for losing weight – a recipe for disaster.
The advantages of “heavy” power – just that they better support the muscles on a diet, and this is one for the primary goals. But the disadvantages are the opposite of what is listed for metabolic training: a modest consumption of calories, glycogen is depleted a little, and there is no hormonal response.
But if you remember about the primary goal of the diet (to lose fat / save muscles), none of this matters. And if you need to choose only one type of strength training on a menu, let it be “heavy” strength to protect the muscles, and the calorie deficit (and cardio at will) take care of fat loss.
But it is if there is a need to choose. There is no good reason why both types of strength cannot be combined during a diet. This can give pros while eliminating the disadvantages of each approach.
How To Combine Training?
For a start, what not to do. Increasing the number of workouts and their duration on a diet is a disastrous strategy. Recovery from energy shortages is getting worse, and trying to do more and more work explains why so many people end up in a state of extreme overtraining and exhaustion. In general, too many workouts and too few calories are bad.
The number of exercises required to maintain the muscles is much less than is necessary for their growth: it is enough to leave only a third of what you did before. But it is fundamentally important that the working weights remain the same. For example, for muscle growth, you would study twice a week, and at each workout, you would do six sets of 6-8 reps per muscle group. During weight loss, you can leave only two heavy approaches for 6-8 repetitions with preservation of working weights and practice once a week. Yes, only two heavy approaches.
If training for a muscle group and so once a week, reduce the number of approaches. If at training you did a total of 20-24 approaches per muscle group, 6-8 approaches on a diet would be enough. Instead of a 1.5-hour workout, it will turn out to be packed in 30-40 minutes, depending on the warm-up and rest between sets. But, again, the weights should remain the same.
As it was said above, everything multi-repetitive and with a short rest period usually falls under these training. But it is important to remember that on a diet due to fatigue and lack of energy, the exercise technique often suffers an injury can occur. Therefore, only people with perfect technology can make “complex,” complex movements quickly but safely. For the rest of the simulators can be more secure. The main thing is to keep the rest intervals short.
Although the duration of the training will be short (20-40 minutes), they can be very tedious, which is expected of them. Parameters of metabolic training:
Short rest intervals (60 seconds or less).
Planning for the week
Now you can plan workouts for the week. Globally, you can do both types of workouts on the same day or on different. Given that most people try to exercise too much on a diet, if in doubt, please err on the side of “less.” In the long runs, it will pay off.
Much will depend on how the “heavy” power looks. Some people like two or three hard short workouts for the whole body. But if it takes a lot of time, you will hardly be happy to do metabolic after such an exercise. In the case, it is better to transfer it to a separate day. Another option – the division of training on the top-bottom, and then strength training can be combined with metabolic in one lesson.
Examples are in the table below. T – Hard training, M – metabolic. For no particular reason, we will assume that there is no training at the weekend.
Options 1 and 2 – for those who have time to recover from four workouts per week, and those who love to exercise for the whole body.
Option 3 – for those who need more days to recover.
Option 4 is just one of a million different ways to use traditional bodybuilding split workouts. One of the problems here is metabolic training, usually for the whole body, so it is not always well combined with the division of hard training into muscle groups. If Monday’s metabolic workouts make you too tired to train your legs on Wednesday, this is not the best option.
The table does not show all the options, but it shows the limit on how much high-intensity work can be done regarding calorie deficit. Many people, striving for quick results, try to do too much, not paying attention to the total load or interaction of different components in the program, and settle in the future.
Both types of workouts have both advantages and disadvantages. If we assume that muscle maintenance is one of the main goals during a diet, “hard” workouts should be in the program. If you need to choose only one type, let it be them. The exception is novices for whom any strength training is adequate.
The volume and frequency of training should be reduced to one-third to avoid overtraining. The principal condition is to maintain the working weight. From maintaining muscles, it is much better to make two high-quality heavy approaches than sixsome.
Metabolic workouts can be added to “heavy.” The training program will depend on the person, his ability to recover, his schedule and features of the diet.