The question of the frequency of eating, in diets for reducing body fat, is quite extensive and controversial topic. The most widespread opinion in the fitness community is that more frequent and smaller meals such as volume increases the metabolism and lead to accelerated loss of body fat. That is why the most common advice is – “eat 5-6 times a day, in small portions. This view has become the fundamental law and dogmatically preached by many nutritionists, Fitness trainers and bodybuilders. As a result of which millions of people wanting to reduce their weight blindly follow these tips and diligently eating their 5-6 small servings of food. No matter how much effort and inconvenience that cost them, and whether they are hungry. But let’s get straight to the point: You Keep frequent meals to increased fat loss? The main variables that form the speed of metabolism and the total number of calories burned are: BMN (Basic Metabolic level) – these are the calories that the body burns at rest. Their quantity depends mainly on the amount of muscle mass. TECH (Thermal Effect of food) – this is the amount of energy that the body uses in the processing of food.
Two other basic values are the amount of energy expended during workouts, and during daily activity. We can certainly conclude that the number of meals for the day there is no way to increase the amount of energy you burn during exercise or in their daily activity. Then the only variables that might have an effect on fat loss, thanks to more frequent meals remain BNM and tech. To look at them separately: basic level of Metabolism (BNM)
As we clear BNM depends mainly on the amount of muscle mass and the rest free of fat mass, in an individual’s body – organs, bones, etc. There are no direct evidence so that frequent small meals and can directly affect the amount of muscle mass, in the short term. Accordingly, they have no way to raise the BNM. On the other hand, when the busy with bodybuilding and more frequent small portions of food in the long run, can contribute to increasing and maintaining muscle mass, thanks to the increased absorption of food and keeping the condition. This will contribute to the enhancement of BNM and accordingly improved fat burning. Thermal effect of Thermal effect of food or food TECH is the amount of energy which our body burns for the breakdown, absorption and storage of food. It is approximately 10% of the total amount of calories for the day adopted, that is, if we accept 3000kkal. About 300kkal. Of them will be lost and separated as heat, thanks to tech. It has been shown that the increased number of meals and smaller portions do not have any positive impact on TECH, and do not increase. On the contrary, even the smaller portions lead to less thermal effect of food. Other factors which we must bear in mind the frequent small meals and are an easy way to increase the intake, in a period of increased muscle mass, and to improve the absorption of food. Also, they can help to better control over cravings for diets with negative caloric balance.
Myths in the workout to reduce body fat-part
MYTH No. 1: The use of a large number of repetitions and light weights is most effective for reducing body fat. The myth that we will look at is very popular and enshrined in the minds of many exercisers and do some “fitness experts” Maybe everyone who was trying to reduce body fat it is heard or read somewhere – “For you to burn fat you need to lessen the burden and increase the number of replays. ” Well, I don’t! Why this approach is wrong? What makes the wrong approach is the fact that the reduction of burdens, coupled with the large number of repetitions and deficit in the scheme to reduce fat leads to loss of muscle mass.
The body has adapted to the raising of the loads, as has responded with hypertrophy (increase in muscle mass), in the reduction of loadings it is with its reduction.
And when we work for body fat loss, muscle loss is the last thing we need. Muscles are the main engine for the burning of the body’s energy. When we lose muscle, energy consumption dropped and dropped and the pace with which you burn fat.
In addition, fat prevailed in the ratio of muscle to fat and lose weight while not getting relief. The correct approach: Strive to keep your force advances in basic exercises for all muscle groups during the periods to reduce body fat. Keep your repetitions within 6-12 for the upper body and 12-15 for the bottom. Concentrate on the strict adherence to the diet to reduce body fat and add cardio workout.
And, the muscles that you have saved, as you are not the victim of duties will give you faster fat burning and better vision when you complete the phase of relief.
Though no one wants to lose the hard muscles deserved it?
MYTH No. 2: the focus on problematic muscle groups/areas removes fat from them as a priority. We all muscle groups/areas that tend to accumulate large amounts of fatty tissue. It is only logical that in order to get rid of them you need to practice more often and diligently the ” problem ” areas. Unfortunately, however, our body is not subject to a similar logic and when we train harder and more often problematic muscle group’s burn fat as a priority.
The correct approach: Work out problematic muscle groups/areas as all the others, without giving them a priority and spend valuable time in implementation of marathon training! Concentrate on basic movements with free weights and weight, weight-bearing as many muscle groups combine with them. The correct diet and cardio workout and things will get.
MYTH No. 3: cardio workout is enough to melt fat Many people fall “victims” of this myth and understand the truth thanks to a bitter experience. They spend all their time training in running, cycling, walking and other cardio activities. All these people have in common is that they never change significantly the physics or at least not in the way that they want. Self-perform cardio workouts does have potential to keep the muscles and leads to weight loss, which is at the expense of significant amounts of muscle mass. The loss of muscles, slowing down the burning of fat and away from the desired shape. People who perform only cardio workout, have expressed and tight muscled figure they are just weak! At best, they managed to cut their tours but their bodies appear weak and passive. The correct approach: The combination of strength training with weights and cardio workouts. In this way you ensure the preservation of muscle mass, firmer and beautiful physique. Better health and performance that will hold more easily.