Let's proceed step by step.
or plicometry. It makes more sense (and educational) to rely on your own perception.Attention! We reiterate that this article focuses mainly on the last stages, which can be considered as such from a minimum of 2 weeks to a maximum of 6.
The reasonableness of the objective remains the main criterion. To this end it is essential to make some concepts your own:
- A natural subject either grows muscularly or loses fat mass; therefore, in the last phases it is fundamental to choose carefully which is the main objective between the two;
- Wanting to grow muscle in a few weeks is unreasonable; almost always, if there was no prior and preparatory programming to a specific phase of caloric increase - for example, a period with metabolic emphasis and energy cut - what happens is a little reasonable increase in body fat;
- In overweight conditions, it is possible to lose weight even more than a kilogram per week - even if it is not advisable - without affecting too much muscle mass from a catabolic point of view. Conversely, if the fat mass is already moderate (for example, 10-14%) the weight loss will have to be lighter; a good compromise, on still "human" percentages (up to about 6%) is 200-400 g every 10 days;
- Aerobic activity is useful for increasing the daily calorie cost. However, let's not forget that it also increases the sense of appetite and, during calorie cutting, can promote muscle catabolism;
- The lower the diet is in calories and carbohydrates, the more protein it has to increase. That said, by cutting too much carbohydrates and total energy, psycho-physical tolerance is considerably reduced over time.
Time is insufficient or just enough; this depends a lot on the subject's response. By evaluating the progress of the previous 3-6 months in which he trained with weights, he himself will be able to understand how he responded to the training and what impact this had on his appetite and weight.
Assuming that, in the previous months, the weight has remained stable but a reduction in fat mass with the addition of lean mass has appeared evident, the chances are good. This is because the training independently conditioned the body composition, without excessively affecting the appetite.
The first step is to understand which system to use. On the one hand we have resistance training and callisthenics, which offer greater advantages in terms of muscle building (especially the former), on the other hand, mainly high-intensity metabolic activities, which offer greater advantages in terms of managing dietary carbohydrates and calorie consumption.
The limit of the first two is certainly a low impact on the daily energy balance, even if - weather permitting - this can be compensated by inserting low intensity and high volume aerobic activity sessions (eg walking). The limit of the second is a considerable stimulating effect on appetite, a lower retention of lean mass and a sweating that is difficult to compensate without supplements.
To make a difference, it is crucial that weight training, if the choice is oriented on it, remains focused on the search for strength and hypertrophy.
In all cases, the diet must be low-calorie (probably, around 1600-1700 kcal). In the first two cases, however, without aerobic activity, the energy intake will be lower.
Proteins (with a high biological value) must necessarily be around 2.0 g per kilogram of real body weight (no less). Fats will remain on 25% of total calories (mostly unsaturated) and carbohydrates (mainly complex), which will grow as energy increases, will take up the rest of the calories.
Especially when sweating becomes intense, it is good that part of the carbohydrates (up to 16-18% of total calories) come from fruit and vegetables. They help to provide, in addition to vitamins, also minerals and water; but be careful, they do not guarantee a lot of satiety.
Even consuming milk and yogurt, inserted between breakfast and snacks, allow you to maintain a high level of hydration.
