Muscle Fitness Muscle & Fitness UK - April 2018 | Page 66

MALE
MUSCLE
part split to lose fat. Times have
moved on in the fitness world, and
Strength Coaches can prescribe
many more training protocols
that will elevate Metabolic Rate and
create EPOC. EPOC (excess post
exercise oxygen consumption)
is your very best friend during a fat
loss phase, especially if you are short
on time!!
focus on the whole pyramid of training
systems. If you ever wanted to do a
bodybuilding show or a fitness comp,
then this is the level of commitment
you’d need, as a minimum! NO need for cheat days or re-feed
days.
Try a macro split that leans towards
very LOW CARBS and much
higher fats. 3: How much body fat do you
have to lose?
If you are 20kg overweight, then
we’ll be realistic and guess that
you won’t shed it all in 30 days!
But 5kg could be achievable, and
you could get another few kilos off
the next month. If you are a lean 8%
gym fiend, and you’re looking to take
it to the next level for your holiday
or photoshoot, then a drop of 5kg is
unlikely – you probably don’t have
much more than that on your body!
If you’re the latter, you’ll lose fat
more slowly and need a slightly
different approach. Average 12-15% BF: Lower volume of training, 1 or 2 days
off a week.
Gentle caloric deficit, full re-feed
day once a week.
A varying Macro split across your
30 days – more carbs allowed the
leaner you get and the more training
you do! Put simply, when you train with
intensity you create physical stress
and damage your body. During the
recovery phase your body will draw on
fat (from dietary and stored sources)
to feed the biological processes
involved in this recovery. So, when you
are tired and sore, just imagine those
fat cells shrinking to get you back on
your feet again and fix those micro-
tears in your muscle fibres!
Overweight 20% BF +: What kind of Training then?
Gone are the days of a trainee having
to follow Mr Olympia’s 8-way body- (To see an overview of this type
of training, note the bottom of the
pyramid on the next page.)
Greater volume of training.
Larger caloric deficit.
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MUSCLE & FITNESS / APRIL 2018
High volume of training
Sensible caloric deficit
Try a macro split that leans towards
Low to Moderate CARBS and
moderate fats.
Lean - Less than 10% BF: