On Tuesday, in Weight Training for Fat Loss Part 1I looked at a few basic concepts in terms of the role of weight training while dieting for fat loss. First I looked at the basic goal of dieting which, with one possible exception, is generally aimed at losing fat while maintaining muscle mass or Hcg weight loss goodyear az least minimizing its loss.
While both have their pros and cons in terms of how they can impact on the overall goal of dieting, my basic conclusion was that if you had to pick one type of training to perform on a diet, it should be heavy training. I finished that article by asking why it had to be one type of training or another. As I noted, clearly there is no reason why weight training while dieting must be solely one type of training or the other.
This can give the pros of each while eliminating the cons of each at the same time. First 2 lb weight loss a week want to talk about how folks 2 lb weight loss a week absolutely not try to combine the two types of training. This is, simply, idiotic. Recovery will always be impaired when calories are restricted and trying to add more and more training to an already heavy load may explain why so many people end up so severely overtrained at the end of 2 lb weight loss a week diets: the combination of too much training and too few calories is a bad, bad thing.
And in this case, again assuming that someone wants to add some type of metabolic weight training to their heavy weight training, what has to be cut back is the volume and possibly frequency of heavy training. Which makes a nice transition into a discussion of maintenance training. Both research and practical experience over the years has pointed out one very important thing with regards to training: the amount of training that it takes to maintain a given adaptation is much much less than it took to develop it in the first place.
That is to say, while it may take a significant amount of work to develop something strength, size, aerobic capacityyou can generally maintain that level of adaptation with much less work. This is actually a tenet of some types of periodization schemes: acknowledging that it becomes progressively more difficult to develop everything at once as folks get more advanced, many approaches to periodiziation of training will alternate periods where something is being focused being trained at full volume with periods of it simply being maintained while something else is developed.
Put another way, you could maintain volume and frequency at the same level but if you cut intensity, you will lose the adaptation. Let me put this into more practical terms. I should mention that there is clearly a limit to this. As the volume of specific event work goes up, something has to give and that 2 lb weight loss a week is usually general weight training.
The same thing applies here, just looking at muscle size as much as strength. But as you might imagine, this ends up being a pretty major cut back in overall training volume. A lower body workout with work sets that took Six to eight total work sets might be hammered out in minutes depending on how many warmups you do and how much you dawdle between sets. Leaving time and energy to do other things.
On a diet, usually folks find that while their top end may not suffer much, their endurance and work capacity often goes down. They can get through a couple of heavy sets but then 2 lb weight loss a week drops off in a big way. Trying to maintain the same heavy volume they were doing prior to the diet is usually a mistake so heavy training volume goes down. As I noted in Weight Training for Fat Loss Part 1metabolic weight training is generally described by the performance of higher repetitions with shorter rest periods.
Frequently large muscle group exercises are often advocated for an increased calorie burn or what have you. Various types of barbell complexes, often using a mixture of strength and Olympic lifting movements are often advocated as are kettlebell movements. Only folks with extremely well developed 2 lb weight loss a week can do high skill movements in this fashion without killing themselves.
2 lb weight loss a week
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