One of your most important dieting goals should be to decrease your body fat percentage whilst at the very least maintaining your current levels of muscle mass.
This change to body composition has the effect of:
-- Raising your metabolic rate, making it easier to stay lean;
-- Allowing you to reach your strength potential faster by building muscle first and then stimulating the neuromuscular system with heavy loads;
-- Improving overall health and strengthening the immune system.
Some people, however, find that they don't get the results they’d expect when trying to burn fat and tone or build muscle. Some of the most common mistakes are easy to overlook, but can be avoided by following our top four body composition principles:
1. Favour heavy loads (this should be relative to the typical weight you lift). The hormonal changes due to strenuous training are immensely beneficial. They will increase testosterone and growth hormone, as well as improving your insulin sensitivity.
2. Use compound lifts in your training. Exercises such as Squat/Deadlift/Press/Row and their variations will stimulate the greatest amount of muscle fibres, leading to greater health and body composition benefits.
3. Use sprints and modified strongman training. These sorts of training styles greatly ramp up fat burning.
4. Don't overdo the cardio. Some steady-state cardio can be beneficial, both physiologically and psychologically, but too much can have a negative impact on testosterone output and fat loss.
Remember these four principles when developing your training plan!
Craig & Martin