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Train Heavy when your are Dieting

Discussion in 'Training' started by Zillagreybeard, Nov 14, 2019.
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  • Nov 14, 2019
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Keep Lifting Heavy When Dieting – The top priority when trying to lose fat should be keeping muscle. Losing muscle will make it harder to continue losing fat since muscle is metabolically responsible for most of the fat you’ll lose. Also, if you have more muscle, your insulin sensitivity will be slanted more towards accruing muscle mass. A larger muscle has more insulin receptors, which makes the muscles more insulin sensitive.
Maintaining or even gaining strength is the best way to make sure you’re not losing muscle. If you keep pushing big weights, it’ll force the body to keep its muscle since it will see it as necessary for survival. If you reduce the amount of weight you’re lifting, the body will “assume” you don’t require as much strength and that it’s okay to lower your muscle mass. Why? Because muscle uses a ton of calories every day and the body will see it as expendable.
Sometimes people will greatly increase reps in a fat loss phase to “cut up” a muscle. Too bad that’s impossible. You can only make a muscle bigger or smaller. To get more “cut” you need to get rid of the fat while keeping the muscle large and full. Others still perform higher reps simply to burn more calories and accelerate fat loss. That’s fine, provided that you did your heavy lifting already. However, if you overdo the reps, you can indirectly decrease your muscle mass by impairing recovery.
When your caloric intake is reduced, your capacity to recover from training is already handicapped, so adding the burden of increased volume can lead to regression in both performance and muscle size. Do everything in your power to at least maintain your strength when dieting down. This won’t happen if you stop lifting heavy.

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