Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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06.08.2022 |
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So it's really possible | Increasing your muscle mass during a rigorous weight loss diet
If you want to lose weight in a short time but want to keep your muscles and bones intact, you can combine a strict weight loss diet with daily intensive training. If you want to build muscle (and lose even more body fat) at the same time, you also double your protein intake.
Study
At the same time, Longland had the students train. The men trained briefly but intensively 6 times a week.
During 2 workouts, the men did a circuit training in which they trained all major muscle groups with 80 percent of their maximum weight.
During 2 other workouts, the men did a sprint training on a cyclometer. In one session the men did 8 sprints of half a minute each and rested for 4 minutes between the sprints, in another they made 10 sprints of one minute and rested for a minute between the sprints.
In yet another training session, the men tried to burn 250 kilojoules as quickly as possible. Finally, the men also completed a weekly circuit training with plyometric exercises. The men rested for 30 seconds between exercises.
Longland divided the men into 2 groups. One group consumed 1.2 grams per kilogram of body weight per kilogram of body weight, the other group consumed twice as much. Longland had compensated for the extra protein in the high-protein group by reducing the intake of fat.
Results
The men who consumed 'only' 1.2 grams of protein per kilogram of body weight did not gain lean body mass [LBM]. The men who had consumed 2.4 grams of protein per kilogram of body weight saw their lean body mass increase despite their reduced caloric intake.
This also implied that the men in the high protein group lost more body fat [FM].
Conclusion
A remark
Men and women who have been training intensively for years may react differently to an energy deficit of 40%.
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