The new year has begun and we are all confidently beginning our good resolutions. Do you, like thousands of other women, want a toned body for the summer? Can the winter fats disappear from your body again? Have you already renewed your subscription at the gym? You are already on the right track! Unfortunately, many women make the same mistake: they start cutting their calories and also exercise a lot. Here you can read why this can backfire and how it should be done. Are you reading?
Keep getting enough nutrients
Nowadays you are overloaded with it: diets with which you lose more than 2 kilos per week. It all sounds very nice, but a crash diet is disastrous for your body. The pounds do fly off: you lose fluid, muscle mass and maybe just a little bit of fat. However, your body goes into a resting position and as soon as you consume the normal amount of calories again, you will notice that the scales skyrocket. Your body is used to being undernourished and quickly saves all the nutrients from the ingested food as reserves for the next crash diet. This ensures more fat mass and less muscle. And let that be just something you want to avoid!
How should it be?
If you are busy with fitness and strength training, it is important to offer your body as many building blocks as possible. You can certainly cut some calories and of course leave the healthy snacks, but do not overdo it. You can make the calculation by doing body weight x 30 kcal. This is of course only an estimate. If you notice that you are still gaining weight or that it is really going very slowly, you can slowly reduce some kcal. Much more important is the intake of proteins. Proteins support your body in muscle recovery. During fitness you always cause small tears in the muscle to form more mass. With the help of enough protein you increase the strength of your muscles and thus also the muscle mass. The goal is of course as much muscle mass and less fat as possible. With heavy strength training we advise to take about 2 to 2.5 grams of protein per kilo of body weight. Proteins are found in meats, fish, dairy, legumes and eggs. Special protein shakes or bars are also available if you find it difficult to get the required amount of protein.