One to one and a half months before a competition, bodybuilding champions often have to lose 40-60 pounds while avoiding muscle shrinkage. How do they do this?
From the 1980s to the early 1990s, it was popular among bodybuilders to use diuretics to reduce fat before competition. However, although this banned drug in the Olympics can quickly reduce weight, it causes muscle shrinkage and blood viscosity, which not only affects athletes. During competitions, it can also cause sudden death of athletes. The famous bodybuilding star Mohamed Michael Wemenzel all died from this type of drug.
In the mid-to-late 1990s, drug-free fitness and drug-free pre-competition fat loss methods became popular. The author has been using this method for training. During school in 1994, I lost fat for 3 weeks before the competition, and my weight dropped from 74 kg to 63.5 kg. , I lost fat for 4 weeks before the competition in 1995, and my weight dropped from 82KG to 68KG. During my work period, I lost fat for 3 weeks before the competition in 2000, and my weight dropped from 74KG to 64KG. Here is a healthy and effective way to lose fat:
1. Diet rhythm and structure
Change from three meals a day to five to six meals a day. The diet structure is mainly vegetables, fruits and high protein. Try to avoid eating high-fat foods, such as fatty meat, butter, fried foods, etc. The total daily caloric intake is about 80% of the usual amount. Because my competitions are often intertwined with work and study, my usual pre-game eating rhythm is as follows:
7:00 Breakfast: one egg and one pound of milk
10:00 Snack: a small amount of beef jerky (about 20 grams)
12:00 Lunch, group work meal (75-100 grams of rice, vegetables, some lean meat, try to avoid high-fat foods)
18:30 Snack: a piece of fruit
19:00 Training (light weight, high density, multiple reps, about 30 minutes)
19:45 Dinner is mainly vegetables, with 50 grams of rice and 50 grams of lean meat.
(If you work late at night, you can go to bed 40 minutes before going to bed.)Appropriately add some juice or skimmed milk during the hour)
2. Training arrangements
Proper strength training and aerobic training are very necessary during the fat loss period. It can ensure that you lose excess fat while maintaining muscle, strength, and physical strength, or even growing. It is generally recommended to arrange strength training 4 to 5 times a week, 30 to 40 minutes each time. Pay attention to light weight and multiple reps. For male students, each group should be 12 to 15 times, and for female students, each group should be 20 to 20 times. 30 times. Arrange aerobic training, long-distance running or stationary cycling 1 to 2 times a week, and complete it continuously for more than 30 minutes each time.
The core of this plan is the diet structure and rhythm. Under reasonable eating habits and without any training in time, due to the endocrine regulation of the human pituitary gland, the weight will be maintained or gradually reach the normal range. The purpose of training is to enhance physical fitness and Accelerate the process of fat loss. The author's practice can prove that this is an effective weight control method.