How do superset weight training and a high protein diet affect your Body Fat? Obesity is a disease that is the root cause of various other diseases. In yesteryears, obesity was on the rise, and it prevailed in the whole world, whether it was a developed or underdeveloped country. With the increase in obesity and its notorious health effects, many people came forward and started giving weight training. There seems to be a decline in the rise of obesity in the past few years.
There are numerous ways to control obesity and reduce body fat and weight. Superset weight training and high protein diets are what nutritionists and gym instructors recommend to people who weigh more than 200 lbs. This weight training is not only for obese people. People who are overweight and wish to reduce can also opt for it if they don’t have any underlying issues.
This article has been written by using one of the case studies from Universitas Pendidikan Indonesia. This study’s primary purpose was to ascertain the effects of superset weight training, along with a high protein diet on the body fat of obese adult men.
This study was carried out on 30 overweight men who were members of the VIP Fitness Centre. Fifteen members were in the experimental group, and 15 were in the control group to monitor the difference.
This article will be learning about the effects of superset weight training and a high protein diet on men’s body fat. Keep reading if you want to learn all about superset weight training and a high protein diet.
What is superset weight training?
Superset weight training is a form of strength training in which you have to switch from one exercise to the next exercise without any break. You don’t get to rest in between the exercises. Usually, people take a short break to have a sip of water or have a breather. But with supersets, you don’t get to do that. Its back to back exercise without any break, which eventually strengthens your body, muscles, and stamina.
In weight training, sets are based on repetitions, commonly known as reps. Reps are the number of times you perform one exercise in a go. For example, you are doing ten bicep curls in one go. This is one set of 10 reps.
A superset will be one set of 10 bicep curls along with a set of 10 triceps extensions. There are numerous combinations of exercises that can be performed in superset weight training. The number of reps keeps increasing as your body gets used to the stress and agility.
Types of supersets
A superset is mainly of two types, i.e., opposing muscle group supersets and the same muscle group supersets. The mechanism of both types is different, and they yield different results. You cannot expect both types to give you the same result. Let’s have a look at the two types of supersets.
Opposing muscle group supersets
As the name suggests, this superset works on two parts of the body in one go. For example, in one set, you will work on your upper body and swiftly shift to your lower body when done with the first set. A ubiquitous combination is bench press followed by leg press.
In the bench press, you have to lift the weight while lying on a bench with your feet on the floor. The leg press is a weight training exercise in which you have to push away weight with your legs. It strengthens the muscles of the legs and helps in building up resistance and stamina.
Same muscle group supersets
These supersets are the complete opposite of the first type we discussed. In this type of superset, the focus is on the same group of muscles. Back-to-back exercises are performed in the form of combinations without any break on the same body part.
This superset enables you to focus on one part of the body at a time and strengthen it. One example of this type of superset is squats and quadriceps extensions. This superset combination will focus on your legs, hips, abdomen, and lower back. Finally, there are various other supersets which your trainer can suggest to you according to your body requirement. Findings of the case study
This case study gauges the difference in superset weight training and high protein diet in an obese adult man. As per the study, a person is declared overweight when his Body Mass Index (BMI) is between 25-30 kg and declared obese when the BMI is more than 30 kg. Lack of physical activity and the habit of consuming high-calorie food in excessive quantity causes obesity.
The subject of the study
The study subjects were 30 overweight and obese men who were members of the VIP Fitness Centre. They all had fat levels of more than 20%. They were further categorized into two groups: the experimental and control groups, with 15 men in each group.
Exercise and diet
Both groups were treated for 6 weeks. The experimental group was given superset weight training thrice a week. The weight training was done in sessions starting from the lower body, upper body, and whole body. On the other hand, the control group was made to do weight training twice a week with exercises according to their physical requirements.
The diet of the experimental group was based on a high protein nutritious diet. The diet was based on 40% proteins, 30% carbohydrates, and 30% fat. In contrast, the control group was free to eat anything.
Measurement of body fat percentage
The body fat percentage was calculated twice during the study. The first test was performed before starting the treatment, and the second was done after receiving treatment for 6 weeks.
The method used to measure the body fat percentage was Tanita BC -418MA. It is a process where gender, age, height, and body type are entered manually. The subjects were made to stand on 8 electrodes bare feet for 10 seconds. The body fat percentage would appear on the screen.
Result of the study
The result of the study was quite startling. The results of both the experimental and the control groups were the same before starting the treatments. The second test result showed that the t-count of the control group was at 9.83, and the experimental group was at 11.58. It concluded that the experimental group showed more body fat reduction than the control group.
Advantages of superset weight training
Every exercise has its advantages and disadvantages. We have learned about the types of supersets, now we will learn about its advantages and effects on men’s body fat.
They save time
Superset weight training saves a lot of time as it reduces the interval between two exercises. It enables your body to adapt to fitness in lesser time. If you think that you don’t have 1-2 hours in a day to go to the gym and shed those extra pounds and inches, supersets are here to help you out.
With supersets, a workout session of 25 minutes is going to do the job for you. Discuss with your trainer, and 25 minutes of superset session three times a week will be enough to make your body fit.
They boost your metabolism.
Supersets help to boost up your metabolism. Supersets help in burning calories faster. The increased amount of exercise in lesser time helps in building up more muscle. More muscle results in increased metabolism. As the heart rate increases during the workout, calories continue to burn even after completing the workout due to the metabolic rate boost.
Increased muscle growth
Supersets help in boosting up muscle production. The production of lactic acid increases in the body due to supersets. This increase in lactic acid helps the muscles to shape up and maintain strength. Supersets make the muscles more active, further increasing their endurance. People who want to improve their strength and muscle mass should try supersets.
They help burn more fat.
Supersets are primarily for those whose main focus is on shedding the extra fat deposited on their bodies. Therefore, people who wish to get lean and tone up their bodies should opt for supersets.
The higher intensity of supersets results in burning fat faster. People who want rapid results should go for supersets to get fit in less time than cardio.
They add variety to your workout sessions.
Doing the same exercises every day can get boring. There comes a time when people start to lose interest in working out and seek a change. Supersets can build up a good routine with a variety of exercises.
You can switch to different supersets’ combos if you feel there is monotony in your workout sessions and your weight loss is at a halt. Also, a variety of exercises will keep you motivated and will keep you interested.
What is a high protein diet?
A high protein diet is a diet in which you have to consume high proteins and eliminate carbohydrates. Also, the purpose of a high protein diet is to consume lesser calories through proteins. Carbs contain a higher number of calories that adds up to weight and fat in the human body. Proteins, on the other hand, have saturated fat and lesser calories.
People who wish to reduce weight usually opt for a high protein diet. Foods high in fiber and protein tend to feel full longer without adding much to the calorie intake. High protein diets consist of large portions of proteins and a tiny amount of carbs so that the body does not deprive of the energy it requires to workout.
Advantages of high protein diets
Trainers mostly recommend high protein diets worldwide as they help make the weight loss process easy. Consequently, they have many benefits; a few of them are mentioned below:
It helps in burning more calories.
High protein diets help in burning more calories. As proteins tend to disburse more energy during the digestion process, it results in burning off calories. This is known as the thermic effect. Though some of the carbohydrates have the same amount of calories, proteins still take the lead in the thermic effect and burning calories.
High protein consumption reduces appetite.
A high protein diet helps in reducing and controlling hunger. How does it happen? Protein increases the appetite-reducing hormones like CCK, PYY, and GLP-1. It also reduces the hunger hormone known as Ghrelin. Also, the trick to control your appetite is to eat in portions.
It would be best if you took smaller high protein snacks in between the main meals. This helps in keeping your stomach full and reducing the urge to eat untimely. You can have low-fat yogurt or a protein shake that helps you stay full until it’s time for your large meal. Low calories and high protein snacks will help control the appetite and satiety, and there will be less hungry when it’s time to eat lunch/dinner.
It helps in burning more fat.
High protein diets help in burning more fat and build lean muscle. A high protein diet helps in boosting metabolism, which further helps in burning more calories. When superset weight training is combined with high protein diets, they help build muscle and burn fat.
It helps in maintaining weight loss.
It is reported that a high protein diet helps boost metabolism, which lessens calorie intake. As a result, the body tends to lose weight instantaneously. But what is more important after losing weight is to maintain weight loss. A slight increase in protein intake helps in managing weight. A study proved that an 18%-20% increase in the protein intake would reduce 50% chances of weight regain.
It helps in repairing the body from an injury.
Proteins work as a building block for the tissues and muscles. Due to hard-core superset weight training, the muscles can feel weary, and in some extreme cases, they get injured as well. In such scenarios, the intake of more proteins helps speed the recovery of the muscles and tissues.
Wrapping it up
The study proves that superset weight training and a high-protein diet help reduce body fat percentage and weight. The study determined that weight training solely can reduce body fat percentage up to 2.06%. Whereas, superset weight training along with a high protein diet reduces more body fat percentage, i.e., up to 4.15%.
A combination of superset weight training with a high protein diet is ideal for obese men to reduce body fat and weight loss. Better results are observed when obese men opted for a high protein diet with superset weight training. It takes around 6-7 weeks for a body to start showing results of superset weight training combined with a high protein diet. Finally, To reach your target weight and size, you have to be consistent with your workout training and eating healthy.