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This spring March is quite embarrassing: many fitness parties need to carry the double pressure of full body fat and muscle weakness to gradually recover the iron life.
, let’s start gaining muscle, and the body fat hoarded at home will further increase;
, let’s start to lose fat, which will undoubtedly make the muscles that lack strength training in the past two months worse.
We know that the same cycle of muscle gain and fat loss is a relatively inefficient strategy. How to gradually reduce the problem of meat hoarding caused by the house in the new spring muscle gain process? Today I will share with you a tip at the right time: micro fat reduction
article summary
what is micro fat reduction
when is the best way to use micro fat reduction
how to return to micro fat reduction
Muscle gain
What is micro fat reduction
Mini Cut (Mini Cut) is a popular fitness strategy in European and American fitness circles in recent years. The basic concept of is to include several very short periods of fat loss in the large muscle gaining cycle to reduce the accumulation of fat during the muscle gaining process.
Whether you choose "dirty muscle gain" or "clean muscle gain", the degeneration of muscle and egg synthesis will inevitably require extra calories as energy consumption, and the accumulation of fat is inevitable. The difference between lies in "how much" rather than "with or without" .
You don't want to give up the long-term muscle gain plan, but the long-term calorie surplus will eventually make your body look bad. Adding short, hard, and fast fat loss short cycles to the big muscle gain cycle is like an "extremely sharp knife", scraping away a portion of the accumulated fat every once in a while.
Is this your home after 2 months?
When is the most suitable to use micro fat reduction?
In a word, slightly reduced fat is born from "chaos" . Fitness enthusiasts and professional athletes with regular sports life have a clear cycle of brushing fat and gaining muscle. In the sudden chaotic situation, will be useful when the cycle is disrupted due to its own or external influences.
is like this new crown epidemic.
You have lost your regular training time, intensity, capacity and diet plan. During the home isolation period, the relationship between muscle and fat changes one after another. It seems that spring recovery training is not appropriate to start training from any angle.
at this time is just the best time to use the "large cycle package small cycle" micro-fat reduction.
In the same short period of 6 weeks, the faster the conversion from calorie surplus to calorie deficit, the higher the efficiency. The heat surplus was reversed into a heat deficit . Your goal is to make the fat loss cycle as efficient as possible, and then quickly return to the original muscle gain cycle. For example, uses the conventional fat reduction strategy in the above figure from February to March, and the weight will not fluctuate too much in a short period of time. From July to August, the conversion speed of the calorie difference in the short cycle is improved, and the fat is slightly reduced. The effect is apparent.
If you are about to arrange a long period of 6-8 months or even a whole year for muscle gain, a slight fat loss every 2 months is a relatively benign execution strategy.
Aiming at this goal, most ordinary trainers will maintain a calorie deficit.Hold at around 500-700 kcal, , . In theory, the smaller the calorie intake/expenditure ratio in a short period of time, the better your microfat reduction effect, but the ratio of the two is close to 1, and the energy level and exercise performance are more controllable , how to choose depends on your understanding of your body.
In most cases of 5-700 calories used for micro-fat reduction, if you are familiar with your own calorie maintenance level, here are 2 methods to roughly calculate the calories needed to maintain your current weight.
*Professional medical equipment testing is more accurate, but the formula calculation allows us to understand our living conditions more intuitively.
1. Basic weight coefficient estimation
This is the simplest calculation method, you need to convert your weight into pounds (1 pound ≈ 0.45 kg) , and then multiply the following coefficient according to your personal exercise intensity:
z z2 Office workers: 14 (no exercise habits)
light exercise: 14.5 (walking often, 1-3 days a week)
moderate exercise: 15 (appropriate fitness, 3-5 days a week)
very active: 15.5 (vigorous exercise) , 6-7 days a week)
Extremely active: 16 (Extremely heavy physical labor daily)
2. Harris Benedict’s formula
is more accurate than the basic weight coefficient formula and can be based on gender and height. Age for further analysis:
Step 1: Calculate the basal metabolic rate, that is, the basic calorie consumption during non-exercise period
male: (10 × weight (kg)) + (6.25 × height (cm))-(5 × age ( Years) + 5
Female: (10×weight (kg) + (6.25×height (cm))-(5×age (years))- 161
Step 2: Multiply the calculated number by your activity factor
sedentary office workers: 1.2 (no exercise habits)
light exercise: 1.375 (walking often, 1-3 days a week)
moderate exercise: 1.55 (moderate fitness, 3-5 days a week)
is very active: 1.725 (Strong exercise, 6-7 days a week)
Extremely active: 1.9 (Extremely heavy physical labor every day)
* It is recommended to compare the results calculated by the above two formulas. In theory, the two data should be compared Close, but according to personal living habits, endocrine and congenital genes and other factors, there will be a big gap
What if there is a big gap?
Take the basic weight coefficient value> Harris formula value as an example , if you are based on the data Reduce 5-700 kcal to create a calorie deficit, but there is no change in weight every week, You need to try based on the lower value of the Harris formula, which data makes you appear weight loss, is closer to your accurate value. How long does
return to the muscle gain cycle after micro-fat reduction
How long is the micro-fat reduction cycle?
A typical micro-fat reduction cycle is as short as 2 weeks, and the longest period will not exceed 6 weeks. Please remember that the use of micro fat loss is not to make you lose weight quickly, but to make your weight more suitable for your current muscle gaining performance.
based on their own recovery training after the epidemicTraining status, theoretically, a calorie deficit of 500-700 kcal will reduce about 0.8~1 catty of fat per week (we know that 1 kg of fat is about 7500 calories).
Because we also need to consider the metabolites such as the water discharged and the carbon dioxide exhaled by the oxidation of fatty acids, our weight will drop more significantly than the weight. If you lose 1.5-2 kg of weight in a week, please don’t panic. Short-term weight loss The effect of descent on the large-cycle muscle building plan is minimal.
enters the slight fat loss faster, but returns to the muscle gain phase to stabilize
how to return to the muscle gain cycle after the micro fat loss is over?
You don’t want to suddenly turn from a calorie deficit into a calorie surplus, which will make you Develop the terrible habit of overeating. The biggest problem after fat reduction is food cravings, especially when your calorie deficit is very high.
A wise way to overrun is to talk about calorie intake to the level of calorie maintenance in the next week of micro-fat brushing, that is, calorie intake = calorie expenditure. When the weight stabilizes, start your muscle calorie intake.
Summary: You need to know about mini-fat reduction
Mini Cut is a very comfortable little strategy for friends who need to maintain a specific body fat for a long time, and for most ordinary trainers, it is also a late epidemic. Eat the best of both worlds during recovery training. The following is a summary of this article:
switch faster: to enter the micro-brushing requires you to directly switch the calorie surplus into a calorie deficit, a deficit of 500 calories is a value that most people can accept, for friends with higher training levels You can try 700 kcal
. Don’t be too greedy: is strictly controlled in 2-6 weeks for the fat loss cycle. You will find that the weekly weight loss will continue to decrease. The fat loss cycle of more than 6 weeks will not help you who are recovering and gaining muscle. Not favorable.
The transition should be stable: will enter the maintenance phase one week after the end of the fat loss cycle, and when the weight stabilizes, return to the caloric surplus muscle gain cycle
I hope everyone can smoothly recover to the peak before summer comes
spring We must have the vitality to revive everything
to defeat the epidemic, and also to defeat the lazy self Spring sports force
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