It is extremely important for athletes to maintain a stable weight class. This is easy with our tips. Learn how to regulate weight and nutrition in bodybuilding. In strength sports, athletes compete in their respective weight classes. This fact implies the need to constantly monitor your weight, maintaining it at a certain level. The lower the fat storage, the better for the athlete. When asked how to regulate weight and nutrition in bodybuilding, we can say that it is best to do this with a nutrition program. This will allow the athlete to remain in their weight class at all times and minimize body fat.
Basic rules for weight adjustment
If you need to move to a new weight category, then you should build your training in such a way that weight gain is carried out only thanks to muscle tissue, and not fat. Based on the experience we have, we can say that with an increase in mass by one kilogram during a month in actively training athletes, the passive component in the body increases, without an increase in strength indicators.
It should be noted that in heavier weight categories it is much easier to build up dry weight than in lighter weight categories. This process takes a lot of time. Most often, to obtain one kilogram of high-quality muscle mass, it takes about a month of intensive training, or even more.
Often, an athlete wants to move to a lighter category. This desire may be motivated by tactical considerations. This is where the question arises, how to regulate weight and nutrition in bodybuilding? However, before deciding on such a step, you should be sure of its expediency. To transition to the lightweight category, the athlete needs to use a short-term nutritional program aimed at losing weight. But it should be remembered that after this, the tendency to increase in weight manifests itself even more actively, which makes the struggle with extra pounds more difficult.
Almost always, weight loss is associated with the loss of body fluids, as well as muscle and fat masses. Undoubtedly, it is desirable to get rid of only excess fat, but it is important to remember that if you start to lose weight abruptly, then this is always 60% due to muscle mass, not fat.
It should be noted that weight loss is a rather long process. If an athlete loses about 200 grams within a week, then this does not affect muscle tissue, the weight of which does not decrease. By using such a low pace, the athlete is able to keep his muscles from collapsing. If the loss of body weight is associated with muscles, then it will not be possible to avoid a decrease in strength indicators.
When reducing body fat mass, you should pay attention to three factors:
- Intense training;
- Mild malnutrition;
- A correct nutritional program based on the principle of a fractional diet.
Weight adjustment methods
So, answering the main question of today's article - how to regulate weight and nutrition in bodybuilding, the method presented below should be divided into three types:
Early weight loss
This type of technique is designed for 90 days. It is based on the following principles:
- Limit the amount of carbohydrates consumed and include low-calorie, protein-rich foods in the diet. These can be vegetables, dairy products, beef, and fruits.
- Eat less fluid, salt and sugar. In the training program, focus on aerobic activity. This means incorporating jogging, swimming and cycling into your weekly workout.
- Increase perspiration by using the steam bath and sauna.
- In the training, focus on the work of the abdominal muscles.
- Reduce the amount of food consumed during dinner.
Accelerated weight loss
Designed for one or two weeks. For accelerated weight loss, avoid salt, gravies, sauces, and minimize your intake of fluids. Even more attention needs to be paid to increasing sweating.
Intense weight loss
Designed for a period of three to five days. To all of the above rules, you should also add the use of natural diuretics. To do this, you should first choose the most effective decoctions, since the same agent has a different effect on each organism.
Final adjustments to body weight should be made after preliminary weighing in the competition. If the athlete followed all the recommendations set out in the article, then, as a rule, the final adjustment is made in the range from 500 to 800 grams.
To get rid of this weight, you should do an intense warm-up in warm clothes, cleanse the intestines and bladder. When the weighing procedure is completed, the athlete must return all the lost minerals to the body. To do this, add 4 to 6 grams of table salt to a glass of water, use preparations containing calcium and magnesium (you can use quadveit, potassium orotate, asparkam or panangin).
It is advisable to carry out all the above procedures under the supervision of a sports doctor. It should also be noted that the use of synthetic diuretics is prohibited and may result in disqualification. You need to take good care of your body in order to avoid all possible troubles and prolong your sports longevity. Body weight regulation should be started after examination by a healthcare professional. The athlete must be completely healthy, otherwise it is not worth starting to lose body weight. This is due to the fact that during a diet aimed at losing weight, the body is deprived of a sufficiently large amount of nutrients. If the body is weakened, then the lack of trace elements and vitamins can lead to undesirable consequences. Only if the athlete is in good shape and does not have health problems, you can start using the described technique, which answers the question of how to regulate weight and nutrition in bodybuilding.
You can learn more about losing weight in bodybuilding in this video:
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