In this article, after a brief introduction on the time required - explaining the reasons - we will focus on the few essential tips for preparing the costume fitting.
So, how long does it take to get "beautiful" to the beach?
They are not the same thing. Our goal is, in fact, to dispose of only the fat of the adipose tissue; we would like to avoid dehydration and muscle catabolism.
We also make a "further clarification. The assessment of body composition cannot be based only on the calculation of the BMI (Body Mass Index); it is at least necessary to correct it for constitution and morphological type, or to perform a" skin type analysis associated with the measurement of circumferences, or one more bioimpedance analysis (BIA).
Let's say that, in principle, referring to a healthy person, moderately overweight (not obese or normal weight) and without complications related to it, we could define "healthy" and recommended a weight loss of between 500-1000 g per week. So, 3 to 4 kilograms (kg) per month and 6 to 8 kg in 8 weeks.
On the other hand, as regards the aesthetics of a bodybuilder or fitness model with a very good starting base, it is believed that a fairly slow and progressive weight loss - even less than 500 g per week (1-2 kg per month) can be more useful. This is because as the caloric cut increases, the potential for muscle catabolism due to a negative energy balance also increases. Ergo: especially when you are already thin, losing weight quickly tends to lose more muscle than you would by slowly losing weight.
Therefore, also in this case it would be necessary to evaluate the starting fat mass percentage, the one corresponding to the objective, the subjectivity and the possible use of doping drugs - which would protect from this inconvenience, while increasing the risk of creating other more serious ones.
Starting from a body fat of 14% and wanting to reach 10%, for example, it is possible to structure a low-calorie diet, even rather aggressive; vice versa, starting from 10% and wanting to reach 6%, it would be prudent to cut calories more sparingly - preferably by cycling the cutting periods, so as not to excessively stress the body, preserve the muscle and keep the biological mechanisms efficient. are the basis of adipose catabolism.
Let's now move on to our 10 tips to reach the goal.
For further information: When to start training for the costume test or calisthenics). For weight loss, what matters is essentially the negative caloric balance, which we will impose thanks to the diet, but - especially when muscle training is "limited" for some reason - it is possible to insert low intensity and large volume cardio-fitness activities, with the "goal of increasing caloric consumption and with more emphasis on lipid oxidation - which, however, we remember to be consumed more in percentage at rest.- Caloric requirement calculation
- Protein requirement
- Breakdown of the diet
Wanting to lose 3 kg in 30 days, for example, we should do: 7000 * 3 = 21000 kcal (calories in 3 kg of fat). 21000/30 days of treatment = 700 kcal (calories to be removed from the daily normocaloric).In compliance with what has been said in point 2, if for example we had a daily calorie expenditure of 2300 kcal, we should do: 2300 - 700 = 1600 kcal (low calorie diet that should lose 3 kg in a month). Another method, simpler but less used because it is more restrictive, is the percentage cut. Considering that each reduction equal to 10% of the normocaloric energy corresponds to a weight loss of 1 kg of fat per month, if we want to lose 3 kg in 30 days we will do: 2300 - 30% = 1610 kcal.
- Choose the distribution of the energy macronutrients of the diet: in compliance with what has been learned in point 2, we should establish how many nutrients to take with our low calorie. We assume that as the caloric cut increases, the importance of protein in the diet also increases. The requirement of a cutting bodybuilder is undoubtedly equal to or greater than 1.6 g / kg and certainly equal to or less than 2.2 g / kg (some reach 2.6, but they are in any case very advanced ); to find out how many calories correspond, the value obtained must be multiplied by 4. As far as fats are concerned, we recommend not to exceed 25% of the total energy. To obtain grams, this value must be divided by 9. Or, you can calculate the grams directly by multiplying a coefficient of 0.5 by the body weight. The calories that remain constitute the carbohydrates; if you want to obtain the grams directly, the coefficient varies a lot according to the size of the cut, but should not fall below 1 g for kilo per day.
- Constructing the meals of the day: some find themselves very well without a fixed meal plan, but translating the nutritional content of the foods using special telephone apps. These allow you to monitor the status of the daily intake, then allow you to correct your "intentions" meal by meal. They are suitable for those who have a hectic life, for beginners and for those who do not like to be tied to a single scheme. Others, on the other hand, prefer the rigidity of a written and grammar diet; this lack of flexibility is essential for psychological profiles that need a guideline and greater guarantees.
- Evaluate dietary supplementation: in the case of a substantial caloric cut it is almost mandatory to evaluate the supplementation of minerals - especially magnesium, but sometimes, especially in women, also iron - and vitamins (all, but especially vitamin D, vitamin E and some of the B group). If with food alone it is difficult to reach the protein level, it can be helpful to resort to casein proteins, whey, egg. Maltodextrins (possibly with branched amino acids added) before and during training are useful in supporting fatigue and preventing catabolism. Creatine, taken immediately after training together with the post-workout meal, helps to increase the supply of phosphates. Arginine can optimize recovery.
- Check and if necessary correct: it is necessary to periodically check the results obtained but objectively. Do not make the mistake of cutting more calories than expected to "carry on"; side effects will not be long in coming. If progress is not within the forecast, respecting the method or system, make the necessary corrections - for example by adding or removing calories from carbohydrates, enhancing or limiting training, etc.
- Take advantage of the experience, leave it in writing and use it for the following year's program: the starting point and the various projects build a background that will consolidate the preferred system. It is very likely that, from this point of view, the "problem" of the costume fitting will no longer exist, since training and diet - obviously oriented towards other objectives, such as maintenance or "hypertrophy - will no longer be interrupted during" year.
