#4 -Diet breaks? | How long does it take to see Results in the gym? | How much Fat should you Lose?

Описание: Questions answered:
How much weight should I be dropping a week for sustainable results?
Should I take a break from dieting?

How long would it take to see results in building Muscle or reach my goal?
Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day in theory, through a lower calorie diet and partake regular physical activity. The metabolism works strange ways and we can only measure through other metrics based on the specifications of our height, weight, age, lean muscle mass.

Depending how much weight you are sitting on, if you are a heavier individual you can see these numbers double or triple, of losing 2-4kgs a week. It depends on the scale.
If you are AGGRESSIVELY dropping weight, theres a good chance that this will be eating up your lean muscle mass, so you'll be losing out on muscle. Not to mention, micronutrient deficiencies.
If the goal is fat loss, your number one focus should be to buildLEAN MUSLCE. Muscle is an expensive tissue. It requires a lot of energy for your body becomes a calorie burning machine. This is why resistance training is one of the superior methods of training to burn fat, because of its ability to build lean muscle mass, which as by product gets you to become a calorie burning machine. You can eat more, to preserve the muscle mass and is metabolically active.

A study examined the effects of calorie restrictive diets on micronutrient profile.
They looked at 3 plans
Hypo-caloric vegan (Eat to Live-Vegan, Aggressive Weight Loss; ETL-VAWL),
High-animal-protein low-carbohydrate (Fast Metabolism Diet; FMD) and weight maintenance (Eat, Drink and Be Healthy; EDH) diets were evaluated.

The Vegan diet failed to provide 90% of recommended amounts for B12, B3, D, E, calcium, selenium and zinc.
The High-animal-protein low-carbohydrate diet was low (LESS THAN 90% DRI) in B1, D, E, calcium, magnesium and potassium.
The Eat, Drink and Be Healthy diet met greater than 90% DRIs for all but vitamin D, calcium and potassium which was reviewed at base.
even when adjusting all diets to a 2000caloric base, deficiencies are present.

This raises the question are supplements needed?
Should we be taking breaks from dieting and focus on eating in a surplus?
and are women more susceptible compared to men since they consume less?

DIET BREAKS?
If you have been starving yourself, not eating enough your main objective is to eat more food. This may sound silly, you may be thinking im telling you to gain weight. But hear this!
When you go to a point of starvation what happens is your body's leptin levels decline, a hormone that balances your body’s food intake and energy use.
Leptin communicates to the brain we have high amounts of energy fat – stored for use. When you diet for too long leptin levels go too low. Either losing fat or just been at a caloric deficit for too long.

The brain says "we are low on food, slows metabolism".

A famous study called the Matador Study – where they examined two groups
One dieting downs consistently over the course over a week and another restricted then increased, restricted then increased .
In the same time period both groups ate the same amounts of calories. The group that strategically adjusted their calories up to maintenance for 2 week intervals up and back achieved better fat loss and better composition.

This shows how important it is to take a break.