Sport-specific fat loss strategies -
Therefore, avoid cutting your calorie intake by more than — calories per day. However, restricting carbs too dramatically is not always best for athletes. Still, consume no less than 1. Cutting out added sugars is the healthiest way to reduce your total carb intake.
To do so, check labels and minimize foods that contain added sugars like glucose, sucrose, and fructose.
Also, avoid cane juice, dextrin, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit juice crystals, or other syrups. Instead, increase your intake of vegetables high in fiber.
These will help keep you fuller for longer, making you feel more satisfied 12 , 13 , SUMMARY Eating less sugar and more fiber can help you reach your body fat goals. Athletes should aim to eat no less than 1. Protein aids fat loss in several ways.
To begin with, high-protein diets increase feelings of fullness and the number of calories burned during digestion. They also help prevent muscle loss during periods of weight loss, including in well-trained athletes 5 , In fact, several studies show that eating 2—3 times more protein per day can help athletes retain more muscle while losing fat 9 , 16 , Therefore, athletes restricting their calories to lose weight should eat 0.
Consuming more than these amounts can displace other important nutrients, such as carbs, from your diet. This can limit your ability to train and maintain good sports performance 2 , 3 , 9 , SUMMARY Higher protein intakes help limit muscle loss while your weight is dropping.
Athletes should aim to consume 0. In addition to eating more protein, athletes can benefit from spreading their intake throughout the day In fact, 20—30 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 2—3 hours.
Interestingly, studies in athletes show that spreading 80 grams of protein over 4 meals stimulates muscle protein production more than splitting it over 2 larger meals or 8 smaller ones 22 , Eating a snack with 40 grams of protein immediately before bedtime can also improve recovery from training and increase muscle protein synthesis during the night SUMMARY Eating 20—30 grams of protein every 3 hours, including right before bed, may help maintain muscle mass during weight loss.
Eating the right foods after training or competing is vital, especially when trying to lose body fat. Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events 2.
Athletes following carb-restricted diets should aim to consume between 0. Adding 20—25 grams of protein can further speed up recovery and promote protein production in your muscles 2.
SUMMARY Consuming a good amount of carbs and protein immediately after training can help maintain your sports performance during weight loss. Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception. Some muscle loss can be prevented by eating a sufficient amount of protein, avoiding crash diets, and lifting weights 3.
Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis. Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule.
This will reduce your risk of overtraining or injuries. SUMMARY Strength-training exercises can help prevent the muscle loss often experienced during a period of weight loss.
Researchers believe these adaptations can persist for some time after you bump up your calorie intake and cause you to quickly regain the lost fat 5. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.
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However, there is quite a bit of controversy surrounding this method. This article takes a detailed look at the science behind spot reduction.
What Is Spot Reduction? Share on Pinterest. Is Spot Reduction Possible? How Fat Loss Works To understand why spot reduction may not be effective, it is important to understand how the body burns fat. The Majority of Studies Have Debunked Spot Reduction Aside from not correlating with how the body burns fat, a number of studies have shown spot reduction to be ineffective.
However, a small number of studies have had conflicting results. Summary Most scientific evidence shows that spot reduction is not effective and that fat loss tends to be generalized to the entire body, not the body part being exercised.
The Difference Between Spot Fat Reduction and Targeted Toning. This is why cardio, whole body workouts and a healthy diet are necessary to truly see results.
Summary Though targeted toning exercises will strengthen and build muscles, in order to see definition, weight must be lost through calorie-burning workouts and a healthy diet. How to Reduce Fat and Tone Problem Areas.
The best exercises for overall fat reduction include: Cardiovascular exercise: Cardio, such as running and cycling, uses large muscle groups and has been proven to be effective at torching calories.
It may be particularly effective at melting stubborn belly fat High-intensity interval training HIIT : HIIT involves short periods of intense activity immediately followed by a recovery period. Studies show HIIT may be more effective at burning fat than steady-state cardio Whole-body exercises: Instead of focusing on one area of the body, whole-body exercise like burpees have been shown to burn more calories and lead to more fat loss than targeted muscle toning exercises Combining exercises: Combining resistance training and cardiovascular exercise has been shown to be more effective at shedding pounds than just focusing on one type of exercise Summary Adding high-intensity training and cardiovascular exercise to your routine will likely result in overall fat loss.
However, simple exercises like brisk walking or swimming laps can also be effective. Diet Is Key When Trying to Lose Body Fat.
In fact, choosing unhealthy foods or overeating can quickly undo all your hard work in the gym. To lose weight and keep it off , combine the following diet tips with an exercise routine: Control your portions: Keeping portion sizes in check is key when trying to lose weight.
One way to reduce your food portions is to use smaller plates or measure out serving sizes to train your eye Fill up on fiber: Foods high in fiber , such as veggies, beans, fruits and oats, make you feel fuller and can reduce overeating.
Eating a fiber-rich salad before your meals is an effective way to shed pounds 24 , Limit processed foods and added sugar: Cutting back on processed foods like candy, chips, cakes and fast food is a must for weight loss. Already a Member?
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As caloric restriction and gut microbiota personal trainer, targeting weight loss or spot liss is arguably one Anti-inflammatory meal plans the most Sport-spexific goals and stgategies posed by caloric restriction and gut microbiota, though strategiies not always asked Sport-specifkc the same way. In short, stratgies answer is no; you cannot target caloric restriction and gut microbiota loss Healthy fats spot reduce. Alex Kocha certified strength and conditioning specialist, told INSIDER: "The consensus opinion about spot reduction, which is the commonly used term for regional fat loss, is that it is impossible. This has been a consensus opinion for plus years in the exercise-science community, but manufacturers of exercise equipment still promote this belief i. buy our ab-blaster to sculpt a six-pack. According to the Yale Scientific Magazinesome of the physiological reasons as to why spot reduction doesn't work are as follows: "The fat contained in fat cells exists in a form known as triglycerides.
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