The main goal of the reduction period is to reduce the level of body fat. You can get there in several ways, but which will be the most effective?
In the post available HERE, we have already written about the rate at which it is best to reduce the additional kilograms and what the consequences of too few calories can be.
However, diet is not everything
Proper diet and physical exercise should always go hand in hand. There is a lot of evidence of their interaction, so it is important to simultaneously implement both a balanced and properly selected diet and a training plan or simply increase your physical activity as much as possible.
As you know, on a reduction diet, we can not expect our muscle tissue to grow in strength (and volume), so the number one goal becomes the maintenance of the muscles that we already have.
Strength training combined with a properly balanced diet can stop the process of breakdown of muscle proteins and thus stop muscle mass reduction. Therefore, people who use a reduction diet should introduce strength training into their daily habits.
Referring to maintaining proper body composition (muscles) through training, it is easier to explain the fact that physical activity can also increase the metabolic rate (metabolism).
The state of our resting metabolic rate (the amount of energy spent on the vital processes of the body itself, ignoring any activity) is undoubtedly influenced by the composition of the body, and especially the content of lean body mass (including mainly muscle tissue).
The higher the level of lean body mass, the higher the caloric use for physiological purposes.
The lower the resting energy demand of the body, the more difficult it is to reduce body weight, and this happens by the calories unused by the body, which remain to be used by us in the form of exercise.
It is worth recalling here that excessive caloric restrictions in particular fashionable diets e.g. 800 kcal, vegetable and fruit diets) SIGNIFICANTLY slow down metabolism, and their consequences will be visible not only in the form of a yo-yo effect, but also in the deterioration of health and well-being.
In conclusion, the simultaneous use of the reduction diet and the introduction of strength training will focus the reduction process on adipose tissue, while maintaining normal levels of muscle tissue, as well as greatly supporting the overall loss of kilograms.
