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Year after year, competitions sustain athletes by preparing over months, examining and matching plans and results. Although most of them spend a great deal of time and effort trying to achieve the right weight, very few of them are able to see results according to the plan they are undertaking.

Avoiding mistakes

Although there is no ideal plan in place to ensure that each and every athlete achieves the desired state, there are some common flaws that can be eliminated. It is essential to be able to recognize them and also to identify them, so as to be able to avoid them or to have the possibility of correcting them. These are certain major flaws to be taken into account:

Starting a diet that is too intensive

This failure is common among beginners and younger players. Many times it is quite difficult for the first contestants to understand how much fat they have and how much they must remove to strengthen their training.

Starting with a nutrition programme that is too intense or belligerent can be a failure that is difficult to correct over time. Not only does it mean that you spend too much time on your diet, but it can also put your metabolism and health at risk.

In addition, it is considerably simpler to lose the last five kilograms with a metabolism that has only experienced a calorific deficit over six to twelve weeks than with one that has been working for twenty or more weeks. If the contestant must lose the last five kilograms, but has previously lost fifteen, the process will be much more difficult and will probably not be successful. By starting lighter, the process takes place more slowly, and it is considerably simpler to lose those final kilograms.

Diet should be done progressively and continuously, even in non-competitive seasons. This forms the body and does not impact so belligerently on the metabolism.

Not giving your diet the right amount of time

The time spent on the nutritional plan also needs to be adapted to each particular situation and training. Although it may seem outdated, and anabolic steroids cannot be used to the same extent, many athletes still believe that the 12-week diet is ideal for reaching the competition in the right state.

The primary concern is to save and sustain muscle, hence experienced athletes advise long, less violent diets. Although the idea that short ten- to fourteen-week regimens help to maintain more muscle mass has taken hold, the opposite is usually true.

On a longer diet, rapid weight loss is not accurate, resulting in a less catabolic environment and more calories to ensure better and more efficient performance at the gym. On the other hand, the larger breads are more flexible, giving rise to unpredictable changes or unexpected situations, without putting the goal at risk or significantly worrying the athlete.

Making the wrong adjustments during weight training

Weight training ensures the athlete gains the desired cultural mass. But the precise diet throughout the training is not always and in every circumstance properly chosen, which can be a counterproductive failure to performance.

In the first place, it is essential to take into consideration that the least suitable time to burn fat is during weight training. The calorific reserves should be used at other times of the day and depend to a large extent on what is consumed over breakfast. To increase series and repetitions and reduce rest times, in an effort to consume more calories, is to be wrong. Apart from negatively influencing hormones, this process does not help to preserve muscle but rather the opposite.

In general, it is advisable to maintain the strength and workload of the low seasons, or even reduce them. In addition to this, during the preparation for competitions, athletes tend to eat less, which slows down the restoration process.

Adopt generic templates or non personalized dietary plans

This failure is simple: the diet that works for one person does not always and always work for another. Taking the plan they advise in the gym, on the net or that the last contestant has used successfully on the stage is a huge mistake.

The alterations in the metabolisms of individuals and the different calorific needs of each one of them, makes each organism react differently to different nutritional plans and combinations.

Both the nutritional plan, and its coordination with the training, should be established from the capabilities and conditions of each athlete. Keeping in mind your weight, the fat you need to burn, your metabolism, and which foods best assist you in feeling better and achieving your goals.

Cut off water, reduce sodium and increase potassium

Perhaps this failure is one of the most serious. Monitoring fluid balance is impossible, and trying to do so can be very dangerous. By generating the sodium drop, blood pressure reduces and along with it the total volume of blood. This triggers the activation of aldosterone, a hormone that acts when potassium and sodium levels are unbalanced, and ensures that sodium is not being suppressed but rather recycled.

In this way, the level of sodium in the blood cannot be altered, but only the blood pressure is reduced and the water is not in the vascular system but rather spinning under the skin.

To avoid this failure it is essential to remember that muscles are made up of seventy percent water and that very high levels of potassium can be dangerous and can even lead to heart arrhythmia. Therefore, to feel your best, to ensure a healthy state, to have a good appearance and to ensure performance, it is essential to stay hydrated.

Have an exit plan

Just as the beginning of the competition preparation diet must be adapted and well cared for, so must its completion and the beginning of the low season. Many athletes regain their weight, or even overcome it, in one or two weeks, which is very damaging to their metabolism. In addition to this, they usually suffer from post-competition blog disorders and develop strange relationships with food over a period of weeks or longer.

After the diet, the body is perfectly prepared to start absorbing all the excess calories it was deprived of, but it is possible to regulate and supervise it. The restoration plan should consist of a gradual increase in calories, regulating the speed and quantity according to each person.

As with the preparation diet, it is advisable to have a plan and stick to it. The low season steps must also be moderate and carefully planned.

As a closing...;

In order to achieve competence in good condition, it is essential to customize each and every one of the steps. No two bodies behave in the same way, so each athlete must have a specific diet and training plan for their weight and conditions. Both before and after the competition, making nutrition more flexible and not forcing it with too harsh diets is an enormous way to help with the burning of calories, shaping the process and protecting the metabolism. Each contestant must know his or her body and adopt the plan that best meets his or her goals.

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