Bodybuilding is the best medicine in the fight against subcutaneous fat. Don't believe me? Take 5 minutes to learn how to replace fat with juicy, lean muscle. Overweight not only makes a person aesthetically unattractive, but also causes the development of various diseases. Many people try to fight this, but not everyone succeeds. Most often, various nutrition programs are used for these purposes. However, with their help, it is impossible to make your figure attractive. Although body weight is reduced, body fat is practically not reduced.
This is due to the fact that muscle mass is reduced to a greater extent, not fat mass. This is very dangerous for the body. It is important to remember that a person has muscles and with their help it is fashionable to become more beautiful. People are ready to sacrifice a lot for the sake of beauty, but in our case, these sacrifices will be limited to only three sessions in the gym during the week, the duration of which will be about half an hour. Today we will talk about how to make less fat, more muscle in bodybuilding.
How can strength training help you fight fat?
To answer this question, you need to look at the anatomy of the human body. As you know, it consists of bone structure, connective tissue, subcutaneous fat and musculature. If you exclude fats from this list, then you get the so-called dry body weight. For example, a person weighs 90 kilograms and their body contains about 30 percent fat. This suggests that he has no problems with being overweight, and his real body weight is just over 60 kilograms.
This is exactly what his weight would be if he was completely free of fat. At the same time, this is impossible to achieve. Fat is also essential for the body. Let's say fats cover the internal organs, protecting them from damage. This fat is called internal, and there is also subcutaneous fat, which we have already mentioned.
Bodybuilders who win prestigious tournaments before going on stage have approximately five percent body fat. The average man with a lean physique has 10 to 12 percent fat. For girls, this figure is slightly higher and ranges from 12 to 15 percent. Thus, when dealing with excess weight, it is important to remember that it is necessary to reduce fat mass, not muscle mass. This can only be achieved through strength training.
If you do not do this and lose weight using different nutrition programs, then you will lose approximately the same amount of subcutaneous fat and muscle. For example, dropping a total of about 20 kilograms, you will save about 15-16 kilograms of fat. This will not give your figure a better look.
But even this is not the worst of all. If you starve to lose weight, then at some point you will reach a limit that cannot be overcome physically. During this period, most people can not stand it, and begin to consume large amounts of food. This will lead to the fact that the lost mass will return. In this case, only fat mass will increase, and not muscle mass. As a result, after a few months of suffering, you will gain even more fat.
If you don't starve, but start visiting the gym, then everything will be completely different. It is in this case that you will have less fat, more muscle in bodybuilding. Let's see how this can be achieved. To begin with, you don't need to starve. This is due to the fact that strength training burns fat well. Even if you have to reduce the calorie content of the daily diet, this will happen smoothly. The body expends a huge amount of energy to maintain the muscles. Even when a person is at rest, the muscles burn calories. It is important to remember that the body in any case expends a certain amount of energy, even in those moments when you are lying on the couch watching your favorite TV show. If we compare the energy expenditure at rest in a 100-kilogram bodybuilder and a similar in weight man who is not involved in sports, then the athlete's energy expenditure will be significantly higher. This is due to the large muscle mass that the bodybuilder possesses. If you consume few calories and do not exercise, then muscle mass will decrease, metabolism will slow down and you will have to starve again. As a result, the scenario of the development of events, which is described above, will be repeated. In this case, you will never achieve less fat, more muscle in bodybuilding.
Muscle enlargement
If you want to make your figure more attractive, then strength training is a must for you. Only banal laziness and poor organization can prevent a visit to the hall. Although it should be recognized that these reasons are more typical only for men.
Most girls are afraid of strength training for fear of making their body overly muscular. However, this will not happen without the use of steroids. It's all about the physiological characteristics of the female body, which is much less prone to gaining muscle mass.
You just have to think about how a couple of kilograms of muscle gain in a month can prevent. The answer is quite simple - nothing. This is due precisely to the high energy intensity of the muscles. Let's turn to the numbers to make things clearer. Let's say your muscle mass has increased by 4 kilograms over the course of a year. If you translate this into kilocalories, then you get more than 30,000. It is this amount of energy that is burned by the muscles at rest.
In order to provide this amount of calories, the body has to burn more than 4 kilograms of fat in a year. If we return again to a person whose mass is 90 kilograms, then in a year of training, his fat mass will be reduced by up to 25 percent. In order to have less fat, more muscle in bodybuilding, you do not have to use the methods of professional athletes. It is enough only three times a week for half an hour to visit the hall.
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