08/19/2021
First of all, there is no ✨magic formula✨ that works for everyone.
Calorie deficit is important for fat loss, but variable training is going to be the greatest benefit. What is that? A mixture of exercise prescription built by A QUALIFIED PERSON TO DO SO.
I can't believe this is still going around. Weights will not make you bulky ladies, we do not have the biology for that. What lifting can do is help you sculpt a lean physique and enable you to be strong for years to come. Many other benefits to this, ask if you have questions.
As a professional in the field of pregnancy and postpartum exercise , I hear this all the time. What is perfectly great for one woman, can worsen a prolapse in another. We all manage intra-abdominal pressure differently (not always correctly), diastasis can occur in different locations (which call for different protocol), we are all different. There is no one size fits all "safe" exercise program. Stop buying the cookie-cutter BS. Get a trainer who does FUNCTIONAL ASSESSMENTS, checks for imbalances, and cares about you moving optimally before the scale moving. (I don't care how much you lose, if your form is bad or you have muscle imbalances, you've missed the bigger picture).
"You can't build muscle and lose fat at the same time." It's called body recomposition. You're welcome.
You can absolutely lose fat and have lean muscle mass replace it. It happens in a calorie deficit. It can happen in hypertrophy training, endurance training, strength and power training. It happens. It's a thing.
Endurance lifting.... This is a rep, set, and %of rep max prescription. Bottom line it is beneficial depending on your goals. Science: Endurance lifting increases capillary density and creates more robust powerhouses in your cells.
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