Nutrition and training

(mistakes to avoid)

... about this last topic, have you ever heard phrases in the gym (often for the use of gentlemen) such as: "Finally, after so many sacrifices I have lost X Kg but now I am obviously a little more flaccid, from tomorrow I will start to do something to firm up! ".
At this point the "devastation" has occurred !!

Last time we broke up with these words, let's start over and understand what has changed in our hypothetical fitness center frequenter.
Probably our friend will have undergone grueling aerobic training sessions diligently attending all possible courses, perhaps on a daily basis and perhaps even when her body was desperately asking her to stay on the sofa!
We do not talk about it, the goal is clear and evident: to defeat the needle of the balance.
But what else can our sweat fundamentalist to the rhythm of music do to achieve a landslide victory against her archenemy? The most enlightened thing, the famous "Auschwitz" diet (known Nazi extermination camp) based on Yogurt with the 0.000000001% fat, celery, carrots and baby food with disturbing colors.
But after months of horrendous food deprivation and hard labor, do you want to put in satisfaction? Hurray, the enemy is defeated, it weighs less ... BUT IT IS FATTY.

It may seem like a paradox, but it really is.

The exhausting training, without giving the body the right recovery times and food constraints, sent our friend's energy metabolism into "protection". That is, it began to destroy the muscles to obtain energy (gluconeogenesis), preserving the precious stores of fat essential to face this period of famine. And this is no joke, in the third millennium we are still programmed as in the days when we lived in the savannah: to save fuel and survive at any cost. If we add that it has probably almost eliminated the much-demonized carbohydrates, this process has been emphasized even more. It is known that fats burn in the flame of sugars.
It is now clear that the weight loss was borne by the lean mass, the noblest part of our body and not the fat one, so in percentage terms the ratio was biased in favor of fat. appears less paradoxical.

What to do then?
A few simple things. First of all, get rid of the media bombardments on "grassology", which have made the fortune of many companies producing miraculous remedies of all kinds. Immediately afterwards we focus on lean mass and especially on our muscles and on how to train and nourish them correctly. The rest will come by itself.
This statement stems from a trivial principle: lean mass consumes even at rest, gas never.
How to turn this mission statement into facts?

Body composition analysis. Plicometry or better still bioimpedance measurement, as on the other hand already pointed out by my colleague F. Pugliese.
Reconstruction of the basal metabolism and food program based on our lifestyle and the type of training we will undertake.
Training program that in principle (will vary according to the needs of individuals) will include both isotonic work sessions (weights!) And cardio sessions and recovery times.

Just a final clarification, the muscles of the girls are the same as those of the boys, they have always done the same thing: they shorten and lengthen. Ergo, in the weight room there are no separate cards by gender, but only by objectives!
Good job!