>> |
OP
>>231003final part
Now... carbohydrates. We've already looked at the two sources of fuel, fat stores, and glycogen. Funnily enough, these are what most of the carbs you eat go towards. Firstly your muscles will have their glycogen stores replenished if needs be, and what's left will be stored, as fat. This is a basic reason why building muscle helps with weight loss. Larger muscles use more fuel, thus more of the carbs you eat go to restocking these muscles, leaving less to go to fat production. Also any activity that involves the usage of your muscles contributes to this, walking, playing catch, everything. Ideally, you would work out exactly how many calories of carbs you needed to eat to replenish your glycogen stores and eat that and only that, but that's unrealistic, what you can do is keep carb consumption relatively low and count calories to create a deficit. Remember the fat stores you burned whilst working out? You don't want to replace them.
So what does it all boil down to?
Simple - Do interval training. Golden rule I'd say. (yep, HIIT is more than just a meme)
- Higher intensity is preferable unless you have 2 hours to work out (and are willing to sit on a bike working at 50% VO2 for more than 2 hours). Fat burnt is equal and you burn more calories overall, so more of what you eat will be used to restock muscles.
- Creating a moderate calorie deficit is the key diet wise, obviously stick to healthy foods as they will be more filling and more nutritious so are better calorie for calorie.
- Build muscle, it increases the amount of calories you burn.
There is no magic behind fat loss.
Hopefully this wall of text has helped someone...
|