In the content of the previous issue, we conducted an in-depth analysis of the plateau period during fat loss, and explained why the plateau period appeared prematurely from two aspects of diet and training. For details, please refer to: Analysis | How to distinguish and crack, false plateau and true plateau during fat loss? (above), and this article will give some solutions for the false platform period and the true platform period.
How to deal with the emergence of the holiday plateau
The holiday plateau is more about the lack of prior planning and preparation, or there is no clear concept of sports nutrition and exercise methods when losing fat. This led to the premature arrival of the plateau period. So planning the diet and training content in the early stage is the key. The following three points are important to consider.
First, balanced meals
Before a balanced meal, it should be emphasized that the calorie deficit is Don’t put too much. Especially for people with a small base to lose fat, when the calorie deficit is too large, if the hormone levels in the body are not adequately controlled, then the small base of fat loss will soon enter a bottleneck. It is generally recommended to have a calorie deficit of 300~500 calories when losing fat. For people with a large base, the gap can be appropriately opened at the beginning, and as the weight decreases, the subsequent calorie gap should also be gradually tightened. The larger the gap, the more difficult it is to grasp the hormones of the body. On the contrary, the smaller the gap, the more patience to quantify, evaluate and reduce fat is put forward.
A balanced diet means that in the diet structure, all nutrients must be present and not less, and the proportion must be appropriate. People who lose fat generally don’t pay enough attention to protein and vegetables, so please pay more attention to this aspect. It is no exaggeration to say that when you have a balanced diet, you will not be far from the success of losing fat. Generally speaking, carbohydrates account for about 45-50% of the daily calorie intake, protein is about 20-30% or 1.8-2.2g of protein per kilogram of body weight, and fat accounts for 20-25%. Different types of vegetables should be at least 500g per day. Vegetables not only provide dietary fiber, but also have many antioxidants and trace elements, which are all necessary substances for good health. The fruit with low sugar and high fiber should not exceed 400g, among which berries are the first choice. One more thing, try to eat fresh, clean and healthy ingredients, and avoid highly processed foods and alcoholic beverages, such as braised products, alcohol or high-sugar beverages.
Second, strength training
Can do aerobic exercise when losing fat , but prefer you to put strength training in a more important position. The significance of strength training for fat loss is that it can maintain lean body mass to the greatest extent (requiring the cooperation of diet) and prevent the loss of lean body mass. Because of the existence of lean body mass, your athletic ability is higher, your calorie consumption level is stronger, the speed of fat loss will be faster, and the lines will be clearer and more beautiful. At the same time, strength training can directly act on glucose molecules in our muscle tissue, which is beneficial to improve insulin sensitivity, thereby improving the metabolism of carbohydrates and fats, and improving blood sugar levels. We all know that obesity leads to the occurrence of insulin resistance and leptin resistance in our body, and exercise can regulate and improve both, making muscle cells more sensitive to hormones, making you less likely to gain weight and instead develop the so-called ” Easy to lose weight”. And don’t give up aerobic exercise. After strength training, low-intensity aerobic exercise can accelerate the oxidation rate of fat and improve the body’s cardiopulmonary level. Incorporate both into your training program. With the addition of strength training, your plateau will come later.
Third, protein
If you have no other diseases, you must Pay attention to protein intake. Protein not only has satiety, the thermic effect of food, and protein is also an important part of building lean body mass. During fat loss, when the body is insufficient in calories, protein can also be used as part of energy. On the contrary, if the protein intake is insufficient and the body lacks energy during fat loss, it will tend to the catabolism of lean body tissue to supply energy for the body. In this way, the human body will slow down the metabolic level, and will soon produce self-protection and enter a plateau. Therefore, pay attention to protein intake. The goal is to make your fat loss more sustainable.
The above are the things you need to consider during your fat loss. If you are now in a plateau, the first thing you should do is to check whether your behavior is biased according to the above three points, and then adjust accordingly. If the above three points are not done well, please do not continue to reduce the calories of the diet or increase the intensity of exercise at will. In that case, the hormone levels in the body will be more likely to be disordered and fat loss will become more difficult.
At the same time, during the adjustment period of the false plateau period, the body’s nutrients may be supplemented, and the weight gain may rebound, but don’t worry too much, the fat in the increased weight The proportion is not large, it is more due to the supplementation of various nutrients, the normal operation of the body and the increase in carbohydrate intake caused by the body’s water storage, thus causing weight increase. After the adjustment, due to the logical relationship of the calorie deficit, I will re-enter the state of losing fat. Finally, there is no need to worry during the adjustment period, because the body needs to have a process of adapting to the change, give yourself some patience. After planning the points that need attention, start again.
How to break through the real plateau
The above is the coping method of the fake plateau, but if you do a good job in diet and training, and the overall planning is good, then the real plateau will come. At that point, it just takes a little tweaking to break through.
First, a proper “body reset”
The longer the diet plan and exercise program are implemented properly and last longer, the greater the impact on the body’s hormone levels, so timely physical reset is necessary.Body The purpose of reset is to give the body a process of releasing hormones. The changes in hormone levels in our body are much faster than the changes in body composition. Therefore, the sustainability of fat loss can be achieved through the continuous reset of the body. .And body reset can be understood as cheat meal, or increase rest time, or reduce exercise intensity, etc.The longer the body is suppressed, the longer the body reset time, and the frequency of reset is also will be higher.
For example, a cheat meal once every 15 days or 1 day off a week at the beginning of fat loss will increase the level of hormones in the body over time. more and more depressed, you can adjust One cheat meal every 10 days or 2 days off per week, etc. Even in the end, the cheat meal can be eaten for three consecutive days or three days off, etc. These are all ways to reset the body. In addition to diet and rest, reducing exercise intensity, increasing warm-up stretching time, and adding physical and mental exercises such as yoga and Pilates are good ways to reset during training. At the same time, the smaller the base when losing fat, the frequency of body reset can be relatively higher, while the larger the base, the lower the frequency. It should be noted that cheating meals are not just eating and drinking, and should also be based on clean, healthy and fresh ingredients, but the calorie intake can be relatively relaxed.
Second, change the movement or change the rhythm of the movement
In the article, it is mentioned that the adaptation of the nervous system leads to a reduction in the level of calorie consumption. Therefore, when the real plateau period comes, you can change the movement and training rhythm in time to make your body unsuitable again. Strength training should focus on compound movements to increase consumption and stimulate the level of hormones in the body, but after a period of time there will also be adaptations, so the ideal way is to add some explosive training, high-intensity intervals Exercise and sprint running, etc., by scheduling different neuromuscular systems to achieve multi-directional stimulation levels for the nerves, increasing consumption to break through the plateau period. After breaking through the plateau period, you can adjust back to the original training method and appropriately increase the intensity and load, so that fat loss can continue.
Another way, it can also be changed by adjusting the interval time between sets, and adjusting the centripetal eccentricity and contraction time of each movement The way to exercise time, thereby breaking the plateau period, the logic behind it is the adjustment of the neuromuscular control system. The biggest difference between strength training and aerobic training lies in the stimulation of the body’s hormone levels. Strength training can produce hormone levels that are conducive to muscle growth and fat reduction, such as growth hormone, testosterone, and insulin sensitivity. Aerobic exercise is relatively poor. Therefore, this is one of the reasons why strength training is more likely to be recommended when losing fat, because losing fat is actually regulating the level of human hormones.
Third, increase non-exercise consumption
In the process of breaking the platform, there is a A very important factor is most easily overlooked, that is, non-exercise consumption, which can also be understood as daily consumption. Don’t underestimate daily consumption. Many fat-reducing partners will have the same effect if they do a good job of diet and daily consumption. Non-exercise consumption is reflected in daily life by avoiding sitting for a long time and moving less, walking to and from get off work as much as possible, and doing as much housework as possible. Sexually transmitted diseases are also more likely to occur. Therefore, every 20 minutes of sitting, get up and stretch, and don’t sit if you can stand, so that the consumption will increase over time, and the plateau period will be broken through unconsciously on one day. Sometimes you will find that our diet has not changed, our training plan has not changed, and our body has not changed much for a week or two, but suddenly one day we lose two or three pounds. Among them, the levels of stress hormones due to the relaxation of the physical state are relieved, and there is also an increase in the accumulation of non-exercise consumption, and the change process from quantitative change to qualitative change.
The above are all breakthroughs in the real platformOf course, under the premise that the diet and exercise plan are well planned, the method of reducing the calorie level and increasing the exercise intensity can also be appropriately adopted, but most of them are not long-term, but sometimes let go of eating for a few days, but the effect is obvious. It varies from person to person, here is just a general direction, I hope everyone can learn from it.
Write at the end
In my opinion, most of the fat-reducing partners have not reached the standard of the real plateau , so everyone’s usual effort should be put on some more basic things, such as a balanced diet, developing good exercise habits, doing the most intense exercise within the scope of personal ability, and maintaining a regular sleep schedule. mood, etc. Our daily fat loss is more about dealing with some underlying logic, rather than being too eager to achieve how many pounds to lose. Sometimes the numbers on the scale arrive quickly, which is not necessarily a good thing. What is particularly important about losing fat is that fast is slow, and slow is fast. The more you know about exercise science, the better you will be in achieving your goals. The harder you work, the luckier you get, everyone cheers and encourages each other.