Un extreme training to get back into shape after a long break: it may seem like the right choice but there’s nothing more wrong. January is the month when guilt gets the better of us but the strategies implemented to overcome them can often be harmful to health. At that time what to do to get back into a healthy routine?
Extreme training: what happens at a muscular level
Fasting, marathons in the gym, detox drinks, late hours and impossible goals. They are these the 5 mistakes to avoid to get back into shape. Because there are no magic wands or secret potions. «The temptation to immediately fix it with extreme solutions is strong, but shortcuts are not only ineffectiveIn fact, they can damage muscle health. These extreme approaches can alter a key biological mechanism of myostatin production. It is a protein that acts as a natural ‘brake’ on muscle growth. The body produces myostatin to ensure that muscles do not overgrow. When you subject your body to extreme stress, such as catabolism from fasting or exhaustion from overtraining, hormone balance is compromised, promoting the action of myostatin and the degradation (catabolism) of muscle proteins. Basically, you are actively rowing against your lean body mass,” he warns Ione AcostaVIP trainer.
Mistakes to avoid
I am 5 most common errors which are done after a long break from a correct lifestyle, precisely at the moment in which the organism would need balance and not punishments. The first mistake are marathons in the gym. It is wrong to improvise exhausting and prolonged training sessions, often fasting or with exaggerated loads. «Excess exercise, without adequate rest and nutrition, is one of the quickest routes to overtraining. This triggers an excessive release of the stress hormone cortisol, which hinders muscle recovery e it can even worsen visceral fat accumulation» explains Acosta. The second mistake is fasting. «Skipping meals or adopting drastic diets, believing that ‘zero calories’ means ‘zero fat’ is wrong. The body, in fact, goes into ‘energy saving’ mode: it slows down your metabolism and, what’s worse, it starts to draw energy not only from fats, but also from muscle proteins. In essence you lose lean mass, not fat. Scientific studies have also suggested that fasting promotes myostatin and all the effects related to it”, adds the expert.
What happens on a hormonal level
The third mistake are the “soft drinks” and miraculous detoxes. «Many of these products promise magical results but lack essential nutrients, especially quality fiber and protein. At best they lose water and glycogen, not fat. A healthy balanced diet is the only truly effective ‘detox'”, underlines Acosta. Continue to sleep little, sacrificing sleep for morning workouts or social commitments it can only be counterproductive. «Sleep is the time when the body repairs itself and produces anabolic hormonessuch as growth hormone. Chronic lack of rest impairs recovery and increases ghrelin levelsthe hunger hormone, making it more difficult to resist temptation”, warns the expert.
Achievable goals
The fifth and last mistake to avoid are impossible goals. Setting yourself the goal of losing 5kg in a week or having sculpted abs for the following weekend is simply utopian and can prove frustrating. «They lead to frustration and rapid abandonment. Haste pushes towards mistakes. Must be kind to yourself and set a sustainable path. First it is fundamental drink plenty of water and consume fruit, vegetables and whole grains to reactivate the metabolism and intestinal regularity. It’s also good ensure a quality protein sourcesuch as eggs, fish, white meats, legumes, in every meal to stimulate protein synthesis and protect the muscle from catabolism”, suggests Acosta. Yes then to highly targeted workouts with short but very intense sessions.
High intensity training
«When the intensity of training is high, the body responds with the production of hormones and growth factors that counteract myostatin and stimulate muscle synthesis”, continues the expert. High intensity training, HIIT, is based on exercises that work the muscles quickly and intensely, but which last no more than 20-30 minutes. This combination of high-intensity work and short recovery periods pushes the body to shed what is called “limiting myostatin.” At the same time, increases the production of hormones favorable to muscle growthsuch as testosterone and growth hormone. «In addition to stimulating muscle growth, high intensity training has numerous other benefits. These include the improving cardiovascular endurance, strengthening overall muscle strength and improving body composition. Furthermore, short intense training sessions have also been linked to an improvement in metabolic capabilities, favoring an optimization of calorie consumption even after the end of training”, concludes Acosta. The secret to getting back on track it is therefore not about punishing yourself, but about constantly aiming to achieve a healthy balance.