If you’re looking to lose weight while you train, you need to create an energy deficit. Simply put, the energy from your diet needs to be less than the energy you spend while training.
Training to create an energy deficitWhen you create an energy deficit, your body will use its stored energy. By encouraging the use of fat stores, you will decrease your body fat percentage. Exercise increases energy outflow because muscles need fuel to work. Low intensity exercise (exercising at 50-60% of maximum capacity) for over an hour helps weight loss, as fat becomes an energy source under these conditions. However, your body doesn’t only use its fat store when an energy deficit occurs. Carbohydrates and protein stores will also be used, and this leads to muscle loss. To protect your muscle tissue, you need to encourage muscle tissue growth. So, weight training should accompany your long cardiovascular workouts. We recommend doing weight training before cardio because your body will use stored energy from glycogen and blood while doing weights. So when you switch to cardio, your body will use stored fat for energy. Remember that consistency is key, so exercise regularly, at a convenient time.
Understanding Nutrition for weight lossSports nutrition planning is important for you to achieve weight loss. Finding the appropriate balance between using fat stores and preserving muscle tissue is difficult. Here are some tips to help you achieve optimal nutrition:
- Carbohydrates are the energy source for muscle cells. Dietary carbohydrates replenish depleted stores after exercise and sustain energy levels. Daily carbohydrate intake should average 3-5 grams per bodyweight kilogram.
- Protein helps you feel full after eating and also regulates blood sugar levels that control your appetite. Daily protein intake should average 1.5-2.0 grams per bodyweight kilogram.