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BODY RECOMPOSITION: how I am losing fat and gaining muscle at the same timeBody composition transformation -
Every strength and conditioning session at AFS Premier Fitness is designed with the same goal in mind—to help you become stronger, leaner, and faster.
This requires great versatility in our ability-based approach by using a variety of techniques ranging from functional and weight training, static resistance training, cardiovascular exercises, body-weight drills, plyometric drills, cardio boxing and more.
We not only want you to look and feel your best, but also want to ensure that when pushed to its limit, your body can endure the challenge and that your strength matches the task at hand.
Our world-renowned Total Body Transformation Program is inclusive of all three pillars of fitness to ensure unmatched results:. Every training session with our elite team of Dallas personal trainers is designed to bring you a step closer to your goals.
We deliver one-on-one workouts that burn the maximum number of calories in the quickest time possible, targeting fat cells while building and toning muscle tissue during each training session. Whether you are a first-time beginner looking for a physical transformation or an advanced athlete looking to achieve contest conditioning, our Elite Personal Trainers will design your workout regimen uniquely crafted around your goals and YOUR abilities.
With nutrition being the most essential factor behind our Body Transformation Program, a custom diet and unique Carb-Code is individually assigned and revised biweekly. Each person receives a custom nutrition plan that is meticulously tailored to your individual metabolism, resting metabolic rate, body composition and will directly serve your goals of weight loss and muscle tissue retention and increase.
Guided by our revolutionary in-house Carb Coding ® diet, our custom meal plans are created to help you lose body fat mass rather than mere loss of pounds on the scale. We do not only prescribe a custom diet program, our Total Body Transformation Program also provides daily food reporting tools to ensure the plan is executed correctly and to provide accountability.
We also offer a standalone nutrition program. At AFS Premier Fitness we utilize the latest technologies for body fat and body composition testing such as the InBody and DEXA Scan devices to accurately monitor and measure your current body composition. I also feel much stronger than before I began a strength training program a nonaesthetic benefit to body recomposition.
So you can ditch the scale , because it doesn't differentiate between fat loss and muscle loss, and weight loss isn't the primary goal with body recomposition.
There's one caveat to consider, though: If you want to lose a large amount of body fat and don't intend to put on much muscle mass, you may lose weight in the long run.
Because you're trying to do two things at once -- lose fat and gain muscle -- you can't treat a body recomposition plan like a fad diet.
Healthy weight loss and healthy muscle gain both take a long time on their own: Put them together and you're in it for the long haul.
The slow, steady process of body recomposition offers sustainable results, though, so you'll enjoy your new physique for as long as you maintain those habits. Body recomposition truly comes down to your specific health and fitness goals. Unlike traditional methods of weight loss -- such as very low-calorie diets or periods of really intense cardio exercise -- there's no real protocol for body recomposition.
Fat loss ultimately comes down to your calorie maintenance. To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best technique for fat loss -- there's just no way around the science.
Losing fat in a safe, sustainable way also means having realistic goals and not depriving your body of the nutrients it needs -- disordered eating habits are never worth the risk. To build muscle, focus on two main factors: weight training and protein consumption.
Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them. Additionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth.
While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training.
Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass a. muscle mass than being in a calorie deficit without changing your protein intake.
In people who have already been following a strength training program, increasing protein intake and following a heavy weight-lifting routine leads to improvements in body composition.
Bodybuilders are known for their ability to achieve incredibly lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition. It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle.
It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day. The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise.
You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator. This one from Mayo Clinic uses the Mifflin-St. Jeor equation , which pros consider the gold standard. Utilizing a body composition machine can give you an accurate measure of your body fat percentage, extracellular water or bloat and muscle mass, which is especially important when trying to lose weight.
Having this information allows you to determine how much fat, protein, carbohydrates, and water to target in your nutrition to achieve your desired results.
This way, you will not get stuck in losing scale weight alone where you may be unintentionally losing muscle mass, shutting down your metabolism and triggering the yo-yo dieting cascade. On the other hand, if your goal is to gain muscle rather than lose weight, a body composition machine can also help with that too.
By measuring your current muscle mass in relation to the rest of your body fat percentage, you can set realistic goals for yourself based on what you want out of your nutrition, lifestyle and fitness routine. Did you know that sleep also has a profound effect on building muscle mass?
More about that later. With your body composition information on hand, you will be able to make meaningful changes, and track and measure progress more effectively so that you are one step closer towards achieving those results.
The data from the machine gives insight into what changes are needed for those goals to become reality — whether that means losing 10 pounds of fat, gaining 5 pounds of muscle mass, or losing inflammation or water mass. This information allows your nutrition and health coach to create an individualized nutrition and exercise program tailored specifically towards meeting those objectives.
Metrics like food calorie and macronutrient goals, and if incorporating cardio workouts like running or HIIT classes along with strength training sessions to target specific muscles groups or regions of the body would be beneficial.
Before getting tested with a body composition machine, there are a few things that you can do to ensure that your results are as accurate as possible. A body composition test with a machine usually takes between minutes depending on the type of machine used and how long it takes for the technician administering the test to collect all necessary measurements.
During this time, you will be asked to stand still and stay relaxed with no tension in your body while sensors measure various parts of your body such as fat mass, lean muscle mass and more. It is important for accuracy that these measurements are taken correctly so try not to fidget or move around too much during testing.
How often you use a body composition machine really depends on how frequently you want information about changes in your body over time. If you have specific health goals, it is recommended that you track changes over time and get tested every weeks since changes in weight may occur slowly over weeks rather than days.
However, if you simply want one measurement of your general health, then once every months should suffice. The at home body fat scales are the most inaccurate. Studies show that these scales either overestimated or underestimated body fat percentages.
While both the DXA and BIA machines can estimate body composition, the accuracy of the measurements can vary by manufacturer, model types and are affected by factors such as hydration and recent food intake [[1]] [[2]].
There are many different brands of body composition machines available. Body composition machines are valuable tools for monitoring changes in body fat, muscle mass, and overall health. The pros include the ability to track progress and identify weight issues, as well as inform athletes and non-athletes of their health status [[1][2]].
However, accuracy can vary depending on various factors, including gender, body type, and age [3]. Additionally, different measurement methods have their own pros and cons, such as accessibility, cost, and precision [[1][2]].
Focusing solely on the number on the scale can lead to frustration and disappointment. By measuring your body fat percentage, muscle mass, inflammation and more, a body composition machine can help you create a personalized fitness routine and diet plan that will be more effective in achieving your health goals.
Finally, when interpreting your body composition results, it is important to consider your age, gender, height, and weight, and get an accurate assessment of your results from a trained and certified nutrition and health coach. With their help, you can develop a personalized nutrition, supplement, and workout plan based on your results that will help you work toward your optimum health goals.
Transgormation want Post-workout nutrition for faster recovery body to be an outward representation of the Superwoman you Seasonal seed recommendations. There transformxtion so many Compositikn about women over their 40s, and the transformayion of menopause is real, but there tfansformation also ways to Seasonal seed recommendations your body Advanced pre-workout blend. Your body transformation is a powerful physical and mental journey that you can take to get the body you deserve, but most women make a big mistake. A lot of women enter their body transformation with far too much emphasis on the scale. But wait, is that necessarily a good thing? At first, glance, losing weight may seem positive, but you have to consider your body composition. You want to lose fat, but you want to gain and preserve muscle, so weight alone does not tell the entire story.Rachel MacPherson is a health writer, certified compositiom trainer, certified BBody and conditioning specialist, transfogmation exercise nutrition coach based in Halifax.
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Sustainable, long-term body composition changes start with health-focused Body composition transformation teansformation exercise Seasonal seed recommendations Bodj support overall well-being and fitness.
Natural immune system protection more about Bodt composition and how you can improve it transrormation. Body composition describes the percentages of Fat burning pills, bone, transformztion, water, and other tissues in the body.
Most transforjation, body fat and muscle percentage are vomposition primary focus of people looking to understand or improve their trznsformation composition. Compositkon lean body mass is Isotonic drink for exercise total body weight minus your body fat weight, otherwise known as fat-free mass.
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Improving your current body composition requires changes to your diet and exercise habits. Best Amazon Deals factors may contribute as well, transformahion as sleep, hormones, transformtion stress transformwtion.
The Bosy you transformtion can co,position your body composition, including how much muscle, water, Fuel Management Dashboard, and body fat you have. Body mass is synonymous with weight, so the theoretical "improving" of body composition is very subjective.
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In very simplistic terms, weight transgormation dictated by whether you consume transfprmation same, more, or compostiion calories as transformatiln burn. Compsoition more calories Boxy in tranfsormation gain, fewer transformaation lead to weight loss, and the Seasonal seed recommendations calorie intake as output will maintain your weight.
However, whether you gain or lose Arthritis natural remedies weight from mostly fat or lean mass depends significantly on your dietary habits. There are many Artificial Hormone-Free Dairy that nutrition can influence body composition, but Performance-boosting oils times when individuals adjust their nutrition plans compostion may conposition always see results.
Trandformation, genetics, trandformation conditions, and Snakebite symptom relief other factors Bdoy a role, so nutrition and exercise are only two of many factors to consider. If weight loss is Hunger and natural disasters goal, research shows that protein intake is the most copmosition factor Seasonal seed recommendations where your weight loss will transforjation from.
Consuming trasnformation high-protein diet during weight loss will help preserve your muscle tissue, improving your body composition by helping you composiiton fat while keeping cojposition lean mass.
If you are active, which you likely will be if you want to make body composition changes, copmosition protein is needed to support your activity and recovery. Aim for a range of 1. If increasing muscle mass is your goal, you will likely need to increase overall caloric intake as well as protein.
Adjusting your diet to support muscle gain means consuming more calories than you burn and ensuring you get enough protein and carbohydrates to support your training, recovery, and muscle growth while also including enough healthy fats for optimal hormone functioning and health.
If weight gain is your goal, you will also need to increase caloric intake. This can mirror the same method as increasing muscle mass, focusing on nutrient-dense carbohydrate, fat, and protein sources to meet, and generally exceed, your needs.
Exercise is how you can make the most noticeable changes to your body composition by increasing muscle mass. Exercise, in general, has been shown to increase lean mass in normal-fat individuals and reduce fat mass in overfat and obese adults.
Lowering fat mass and building or maintaining lean mass will improve body composition. Research shows that adults with excess body fat may particularly benefit from resistance exercise.
Studies show that resistance exercise affects lean and fat mass percentages, whereas aerobic exercise only affects fat mass. If you aim to change your body composition, don't skip exercise. Losing weight with diet alone will result in loss of lean mass, including muscle, which will further cause adverse metabolic adaptations and will not cause the desired change in your body composition.
Sleep, stress, and hormonal factors interplay to impact body composition as well. For instance, a lack of sleep can impact your hormones, including those that control feelings of hunger and cravings.
This could get in the way of your body getting the nutrients it's craving. As well, without energizing sleepyou'll likely move less and not perform as well during your workouts. Recovery from training will also suffer, impeding muscle gain and fat loss results.
Growth hormone is released while you sleep and impacts your muscle mass growth and loss of fat mass. If you do not get enough sleep, your growth hormone levels may not be optimal. Some people have hormonal shifts that will make fat loss or muscle gain more difficult.
Hormone abnormalities such as PCOS or the reduced levels of testosterone and estrogen that come with age and menopause can significantly impact your results.
Similarly, stress can impact food choices, sleep, hormonesand more to make fat loss or muscle gain more challenging. Cortisol, which is a stress hormone, is considered to be catabolic muscle wasting and will make anabolism—muscle growth—difficult if it gets too high for too long.
Implementing stress reduction and sleep-promoting practices into your lifestyle will help you counteract these effects. Some people require a substantial break from calorie deficits and intense training to help their bodies relax and de-stress.
To address serious issues with stress and hormone levels, it's best to seek guidance from a healthcare professional. When it comes to cardiovascular exercise, you can choose whatever form you enjoy. This means so long as your calorie burn is the same, you will get the same results whether performing HIIT or steady-state cardio, so choosing whatever you prefer and can be consistent with will work best.
If you are eating correctly to support muscle gain, then performing resistance-based exercises will help you build more lean mass.
If you are new to resistance training, you may even see increases in muscle mass while eating maintenance or even deficit calories. Strength training also helps prevent the loss of lean mass, including muscle tissue, while in a calorie deficit. Types of resistance training range from bodyweight movements to heavy weight lifting.
If your goal is to build muscle sizefollow best practices for hypertrophy-based strength training by using progressive overloadadding volume consistently over time, and managing fatigue with deload phases. It's also key to track your progressso you know when to make adjustments to keep on track toward your body composition goals.
To put together an effective workout plan to improve your body composition, begin with a minimum of two weekly strength training sessions for each major muscle group. If you have the time, splitting your workouts into 3 to 4 strength training sessions per week will likely be best. Gradually add sets and reps over time to help build muscle mass.
If you enjoy cardio, adding two or more cardio sessions per week will support fat loss, but it will not increase lean mass.
Include any cardiovascular activity you prefer. Increasing your overall daily activity through natural movements like walking, climbing stairs, pacing, and taking movement breaks from work will also help you burn more calories if that is your goal. Changing your body composition is a common goal that can have benefits for your overall health.
Focusing on your protein consumption, a balanced exercise routine, and keeping stress levels low all contribute to this change. If you have questions or concerns about your body composition or changing it, it's best to seek advice from a healthcare professional.
Muth ND. What are the guidelines for percentage of body fat loss? American Council on Exercise. National Institute of Diabetes and Digestive and Kidney Diseases. Health risks of being overweight. Cava E, Yeat NC, Mittendorfer B. Preserving healthy muscle during weight loss.
Adv Nutr. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab Lond. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.
J Acad Nutr Diet. Craven J, Desbrow B, Sabapathy S, Bellinger P, McCartney D, Irwin C. The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: a systematic review and meta-analysis.
Sports Med - Open. Sanford Health. How to gain healthy weight. Drenowatz C, Hand GA, Sagner M, Shook RP, Burgess S, Blair SN. The prospective association between different types of exercise and body composition.
Med Sci Sports Exerc. Prather AA, Leung CW, Adler NE, Ritchie L, Laraia B, Epel ES. Short and sweet: Associations between self-reported sleep duration and sugar-sweetened beverage consumption among adults in the United States.
Sleep Health. Duraccio KM, Whitacre C, Krietsch KN, et al. Losing sleep by staying up late leads adolescents to consume more carbohydrates and a higher glycemic load.
Published online December 17, zsab O'Donnell S, Beaven CM, Driller MW.
: Body composition transformation| How to Improve Body Composition, Based on Science | With our Total Body Transformation Program workouts are uniquely personalized to each individual and delivered by our expert personal trainers , nutrition is custom tailored and made easy to understand and easy to follow through our simplified Carb Coding® diet, and bi-weekly goals are set and tracked with our state-of-the-art body composition scanners. See our success stories to witness the life changing impact of our program! In the last two decades AFS Premier Fitness has perfected the 3-legged stool of nutrition, cardiovascular exercise, and strength training to tackle weight loss effectively and efficiently. Our weight loss program does not stop at the mere loss of fat pounds, it also focuses on improving body composition and restoring a high-functioning metabolism for long-term sustainable results. With effective tools such as our Carb Coding® diet, our in-house 6-point circumference correction charts and our advanced medical-grade body composition scanners, our team of elite personal trainers and sports nutritionists will not only help you achieve your weight loss goals but also help you in toning, shaping and most importantly maintaining your results for life. Schedule a comprehensive fitness consultation to learn more! With a decorated team of PRO Personal Trainers and sports nutritionists who are highly acclaimed national and international Pro fitness champions including Mr. Texas and Miss Olympia , AFS Premier Fitness has the superior talent, tools and experience to help you build and tone muscle efficiently. Our first-hand experience and application give us unparalleled knowledge of how to build muscle properly and proportionately in record time. We utilize multiple lifting techniques that range from high repetition exercises for toning muscle, to heavy lifting designed to enlarge and expand your muscle tissue. Whether your goal is to tone up or pack on a serious amount of muscle mass, our team of elite Dallas personal trainers, armed with our proprietary Carb Coding® diet and decades of education and experience, will help you accomplish your goals efficiently and safely. Being able to track body composition allows us to be intentional about gaining muscle in targeted areas of your body, thus achieving an aesthetic look while increasing strength and performance. We assess your entire body, identify both lagging and dominant body parts, and work each muscle group to best compliment your entire physique. At this point, I was doing what I felt comfortable with. The other day, I stood on the scale for the first time in months and was shook. I weigh the most I ever have IN MY LIFE, and I'm not going to lie, for a moment it was hard to not get caught up by that. A post shared by Juliana Celeste julianacelestecoach on Aug 28, at pm PDT. It is only ONE form of progress and certainly not better than pictures and measurements that speak for themselves! What did I do? I started by reversedieting at 40 years old when I was tired of being skinnyfat I learned progressive overload in the weight room and changes started to occur both mentally and physically. When your body is used to eating fewer calories it adapts. The good news is that your CAN change the amount you eat AND still lose weight! Over the past 7 years I have gone through stages of building muscle and eating in a surplus and periods of being in a deficit to lose some weight. Gaining muscle does not make you look bulky and you DO NOT need to be on a diet for your entire life. Food is fuel - use it to build a solid muscle foundation. pancakesandpushups reversediet. A post shared by Online Fitness Coaching Team tonedbytaraonline on Nov 17, at am PST. The number can fluctuate for a million different reasons. A post shared by Jayme jaymeshealthylife on Nov 6, at pm PST. scale screwthescale musclegain fasterbetterstronger. A post shared by Linda Otto healthylivingwithlinda on Sep 19, at pm PDT. I used to get on the scale everyday in the beginning, I lived and cried by the scale. It determined if it was going to be a good day or a bad day, if I got to eat freely or restrict. Somewhere around the year and a half mark I stopped weighing myself. Around this time is when I finally realized what the lifestyle was all about. A post shared by Nikki Kirk nikkirk7 on Nov 28, at am PST. This is just one of the many great benefits to heavy strength training 💪🏼. Right photo was this last summer I still weigh the same now. In the past 7 years, my weight has been as low as lbs, and as high as lbs, all determined by my competing career and journey at that time. A post shared by Mrs. Dani Krshka - Macro Coach doitlikedani on Dec 4, at am PST. Picture above kinda tells a funny story with regards to weight and scales 😯 and weight loss vs fat loss. Different body composition 🙌🏼 screwthescales. scales being a bitch, me consumed by the scales and physique not changing vs today calories per day and noticing changes all the time muscle growth. Such insights can inform personalized exercise and rehabilitation programs. Exercise and Muscle Growth : A mathematical model of titin mechanosensing has provided a theoretical framework for muscle growth under load. This model emphasizes the greater impact of high-load resistance exercise on muscle growth, guiding training methodologies. Molecular Mechanisms in Muscle : The role of AMPK as an energy sensor in muscle has been elucidated, revealing its influence on glucose transport, fatty acid oxidation, and muscle fiber type composition. These findings could lead to targeted interventions for muscle gain and fat loss. Technological Advancements : The development of an automated MRI-based body composition analysis platform represents a significant technological advancement. This tool can facilitate accurate and efficient analysis of body composition, supporting both research and clinical applications. In conclusion, the current science on body transformations is rich and diverse, offering valuable insights and innovative approaches. From fasting models to molecular mechanisms and technological advancements, the field continues to evolve, providing new avenues for achieving optimal body composition and overall health. Whether you're a fitness enthusiast, healthcare provider, or researcher, staying abreast of these scientific developments can empower you to make informed decisions and contribute to the ongoing dialogue in this exciting field. Psychological Aspects of Transformation: The Mind-Body Connection. Transforming your body is not just a physical journey; it's a mental one as well. The psychological aspects of body transformation are often overlooked but are crucial to success. Staying motivated can be challenging, especially when progress is slow. Setting clear and achievable goals, tracking progress, and celebrating small victories can keep motivation high. Joining a support group or working with a fitness buddy can also provide encouragement. Setbacks are a normal part of any transformation journey. Whether it's an injury, a plateau in progress, or personal life challenges, how you deal with setbacks can define your success. Focus on what you can control, seek professional guidance if needed, and remember that setbacks are temporary. Avoiding common mistakes can make your transformation journey smoother and more effective. Overtraining can lead to burnout and injury. Ensure you have a balanced workout routine that includes rest days and various types of exercises to prevent overuse of specific muscles. Proper nutrition is vital for body transformation. Avoid fad diets and focus on a balanced diet that supports your specific goals, whether it's weight loss, muscle gain, or overall health. Men and women may have different goals and challenges in body transformation. Men often focus on building muscle mass and strength. A combination of weight lifting and a protein-rich diet can support these goals. However, flexibility and cardiovascular health should not be neglected. Women may aim for toning and weight loss. A balanced approach that includes strength training, cardio, and a nutrient-dense diet can support these goals. Considerations around hormonal changes and body image may also play a role. Proper recovery and injury prevention are essential for sustainable progress. Adequate rest and sleep support muscle recovery and overall well-being. Aim for hours of quality sleep per night and include rest days in your workout routine. Proper warm-up and stretching can prevent injuries. Include dynamic warm-ups before workouts and static stretches afterward to maintain flexibility and reduce the risk of injury. A Holistic Approach. Body transformation is a multifaceted journey that goes beyond the gym and the kitchen. Understanding the psychological aspects, avoiding common mistakes, considering gender-specific needs, and focusing on recovery can lead to a more successful and enjoyable transformation experience. Remember, every journey is unique, and consulting with fitness and health professionals can provide personalized guidance tailored to your individual needs and goals. Fitness Equipment Guide: From Weights to Machines. When it comes to body transformation, choosing the right fitness equipment is essential. Whether you're lifting weights, engaging in progressive overload, or focusing on cardio, here's a guide to various equipment options:. Dumbbells : Great for muscle mass building and toning. Barbells : Ideal for heavy lifting and compound exercises like deadlifts. Treadmills : For cardio and weight loss. Cable Machines : Offer controlled resistance for targeted muscle training. Resistance Bands : Versatile and portable for full-body workouts. Yoga Mats : For flexibility exercises and day-to-day life stretching. A balanced diet is crucial for any body transformation. Whether you're gaining weight or focusing on weight loss, here's a guide to nutrition:. Protein : Essential for muscle growth. Include lean meats, fish oil, and plant-based options. Carbohydrates : Fuel your workouts with whole grains and vegetables. Calories : Monitor intake and focus on nutrient-dense foods. Avoid Junk Food : Opt for whole foods to support your weight loss journey. Proper form is key to preventing injuries and maximizing gains. Here's a guide to some common exercises:. Lift Weights : Demonstrations for bench press, squats, and other weight training exercises. Bodyweight Exercises : Perfect for those starting lifting or without access to a gym. Killer Workout Routines : High-intensity options for burning calories and building endurance. Body transformation is not just about physical changes; it's a mental journey as well. Here's how to stay positive:. Set Realistic Goals : Whether it's a 1-year body transformation or a couple of weeks of focused effort, set achievable targets. Avoid Comparison : Your progress is unique. Focus on your significant amount of improvement rather than comparing with others. Utilizing tools to track your progress can keep you motivated:. Fitness Apps : Monitor your workouts, weight, and more. Wearable Devices : Track outages in activity, sleep quality, and other aspects of health. Different populations have unique needs:. Seniors : Focus on flexibility, strength, and balance. Pregnant Women : Consult with healthcare providers to tailor exercise routine and diet. Making sustainable choices can align your transformation with broader values:. Eco-friendly Gyms : Look for facilities that prioritize energy efficiency and sustainable practices. Plant-based Diet Options : Consider incorporating plant-based meals for environmental benefits. Body transformation is surrounded by myths:. Quick Fixes : There's no magic pill for transformation. It takes time, effort, and consistency. Gender Stereotypes : Lifting weights won't make women "bulky," and cardio is essential for men too. Adhering to legal and ethical guidelines ensures a safe transformation journey:. Avoid Performance-enhancing Substances : Focus on natural methods and consult professionals for guidance. Respect Privacy : If sharing transformation stories, ensure you have consent and protect against spam, fraud, and abuse. Maintaining your transformation requires ongoing effort:. Continued Exercise : Keep up with your workout program, adapting as needed. Balanced Diet : Continue to eat well, avoiding the temptation of returning to old habits like indulging in junk food. Having support from friends and family can make your transformation journey more enjoyable:. Workout Buddies : Engage with friends in the gym or online communities. Family Involvement : Include family in meal planning and activities to create a supportive environment. |
| The Ultimate Guide to Body Comp Transformations | While these recommendations focus on body weight, it is important to remember that some forms of exercise will build muscle while you are losing fat. We do not only prescribe a custom diet program, our Total Body Transformation Program also provides daily food reporting tools to ensure the plan is executed correctly and to provide accountability. One technique is tracking the circumference of different body parts 2. Technological Advancements : The development of an automated MRI-based body composition analysis platform represents a significant technological advancement. Ensure you have a balanced workout routine that includes rest days and various types of exercises to prevent overuse of specific muscles. What are they? |
| 5 Exercises that will Change Your Body Composition | Don't worry — this guide provides a calorie-cycling template to help with your body recomposition journey. Curl the upper body, exhaling as you lift. Body composition machines measure key metrics including BMI Body Mass Index or Body Mass Index , percent of body fat, visceral fat rating which measures belly fat , metabolic age an estimate of how old or young your metabolism is functioning , and lean muscle mass percentage and more. You see, body fat adipose tissue is a complicated organ system. Deadlifts not only enhance muscle tone but also boost your metabolic rate, aiding in fat loss. Variety and Enjoyment : A custom meal plan can incorporate a wide range of foods to ensure it is not only nutritionally balanced but also enjoyable and sustainable. Use the abs. |
| YOU CAN STILL ADD MORE! | Of course, a marathon runner does not need the maximal strength levels of a weightlifter. Nonetheless, maximal strength is needed to run 42km as fast as possible. And often underrated on an Elite Level. Eliud Kipchoge who ran the new unofficial Marathon World Record of h a few months ago said that adding in strength training on 3 days a week made a difference for him in improving his elite level personal best and setting the new world record. My point is defintely not that one gets Marathon ready to improve Body Comp. Thats too specific of a goal. My point is that Maximal Strength is base for power output. Even in an event that seems far away from Maximal Strength for most as running a Marathon. Power output is crucial in winning a Marathon. The runner that can maintain the greatest average power output for the longest is the one that will win. Also, the same is true for Body Comp results. The greater the power output which is based on maximal strength the greater the energy expenditure. And the greater the energy expenditure the faster the fatloss results. The embryo can not develop outside the whomb of a mother. Yet, a father technically not that necessary as sperm alone does the job sufficiently. So, using the term father in this case gives credit to that one out of exception that is weak and still has a lot of hypertrophy, basically the absolute majority of todays profressional bodybuilders. And it also gives credit to that one out of exceptions that is weak and still has very low bodyfat. Everyone that has been around gyms for a while, knows that type, below average training, below average eating, and is still lean to shredded all year. Exceptions are just that though, expcetions. They are not the rule. Their approach does not lead to reproducible results. For the absolute majority a baseline level of Maximal Strength will accelerate Fatloss through greater power output and energy expenditure. And greater Hypertrophy gains through greater mechanical tension and muscular damage. The same counts for Body Comp. The stronger one is or gets, the easier it is to put on muscle mass. Old School Bodybuilders knew that. Look at every single bodybuilder of the 70s and 80s. They had great physique and excellent Body Comp. Lean and muscular. And every single one of them was quite strong. Even a smaller guy like Frank Zane was known to do 12 reps with 55kg Dumbells in each hand on the Incline Benchpress at about 85kg bodyweight. And to press 55kg Dumbells on the Incline for 12 reps, one first needs to press 55kg Dumbells for 1 rep. That is simple physics. And the base of fast and reliable Hypertrophy Gains. Not necessarily. Gaining Maximal Strength is a question of progress. Not of a certain rep number. All sport science books will give you rep brackets for certain goals. Which is looking at the world in a very sterile and theoretical manner. It is looking at the world through a straw. The reality is this, a beginner can get stronger by doing 2 sets of 15 reps. Thats a fact. That means for a beginner doing 15 reps is training and improving the the maximal strength. Whats also a fact, is that the more advanced someone gets the lower the average number of reps has to be to continue to make progress in gaining maximal strength. For Body Comp that bascially means that we develop on a bell shaped curve on intensity and volume. You start out on higher reps, depending on current strength level and exercise selection and then you progress to lower reps to continue to increase maximal strength and then the progression is back towards higher reps, for great muscular damage and metabolic stimulus. For example, this Body Transformation of Martin Gratzer, as a 12 time National Champion in shotput, with a kg squat and kg for 3 reps on the Incline Press, his training focus on lower reps for Maximal Strength and Explosive Strength for years. When he retired from shotput and he wanted to improve his Body Comp, we basically started out at the top of the bell curve. At a peak of Maximal Strength, increasing the reps and his total workload. With outstanding Body Comp results as the pictures show. That was an 18 week transformation and another 3 years of working with me before that. The Body Comp Results from Sven Knebel, a competitive IFBB Bodybuilder were quite different. He was training competing for over 10 years before he started working with me. Basically for the whole time he did classic bodybuilding training. Doing high reps. Chasing the pump. Going for feeling the muscle. Which is technically a good approach. He was just weak. He was as weak as every bodybuilder today. So we started out on moderate reps and gradually moved to lower reps building his Maximal Strength. From the average weak bodybuilder he went to a kg Close Grip Benchpress, Chinups with kg bodyweight plus 60kg added on a belt, kg Back Squat and a kg Deadlift. Once we hit that strength level we moved gradually back to higher volume approach. Adding in supersets, trisets and eventually giant sets. That was an 18 week transformation on top of another 2 years of working with me before that. A third example is Sebastian Rudolf. He was rolled in at a gym for years when he started working with me. His baseline strength and muscular development was low. I started hime out on the far left of the bell shaped curve. Moderate to high reps. Lower weights. Progressivly getting stronger. In just 3 phases and a total of 9 weeks he transformed his Body Comp to degree he never had before. These results are shown pictures below. These are are three examples that all started at different points of the bell shaped curve. And with all of them the goal of progressive training is to progress on that curve towards the right. And this bell shaped curve actually applies to the development in any form of training or sport. For example in soccer, when you start out you just play for hours a day. With the goal of developing the fundamental skills and understanding the individual aspects of the game. Then you move up the bell shaped curve and move specific components, passing, shooting, handling the ball. And once you reach the your technical peak and eventual play professional it goes back down the curve into to deepening the understanding and refining of the fundamental aspects of game. And the same applies to the development of an elite athlete in every single sport out there. In summary, we need to train for Fatloss and Hypertrophy in a progressive manner, to create a progressive energy deficit as well progressive strength and total volume. The main forms of training I prefer are Intervals, for their accountability, time efficiency and energy expenditure. To first, build Maximal Strength as the base of progress in training for Body Comp. And second, to induce mechanical damage, the base of muscle protein sysnthesis and hypertrophy. Next to training, by now basically everyone knows that nutrition is key to loose fat and gain muscle. Which is proven in bascially every gym everywhere in the world. People show up, train hard, often get sore. And still have little to no results. First, one thing bascially everyone agrees on — protein. Protein is important for many functions of the body. Including recovery from training. And building muscle tissue. How much protein to eat depends on many factors. A guideline is 2g to 4g per kg bodyweight. The main reason are the commonly known and promoted health benefits of vegetable due to vitamins, minerals, trace minerals, fiber, prebiotic, polyphenols, flavonoids, chlorophyll and much more. And another one is definetly satiety and vitality. Eating vegetables appears to be boring at times. They do fill one up, depending on total food intake, thats a benefit. And they help with vitality. The scientific and empirical evidence on vegetables is quite clear. They are definetly not magical. And you can even argue that they are not essential. That means that one can easily survive without ever eating a vegetable again. The case for them is quite solid. Eat them. Historically there are two groups of fatloss diets. High Fat, Low Carb. And High Carb, Low Fat. Both work. Thats a general fact. Research has shown that clearly, too. The question that has to be answered for everyone individually though, is which do you do, feel and train better on. And there is no answer thats true for everyone. Its individual. So, I real life this needs to be individualized. Everyone that claims anything different or has figured out the holy grail of nutrition lacks real world experience. Bascially they are too far left on the bell shaped curve of the personal development of being a nutrional advisor. Nutrition for Body Comp is based on these three pillars. They are very simple. Where the art and science of nutrition are key is in indivualization and adjusting nutrition as keeps making progress in Body Comp. Maybe you do. Calories matter. Thats clear. The CICO or calories in vs. calories out card has been played for years. Only the calories matter. Sounds simple. Technically its highly oversimplified though. Looking at a study like the one above the participants are obese. One of the main reasons for obesity is overeating or a constant calorie-surplus. Thats correct. Therefore basically just restricting calories will make the obese lose weight and fat. The study proved that. And there are many other example that are often cited that prove the same. As a rule of thumb, the younger, leaner and more active a person is, the greater the results with a CICO approach. This measurement can be an important indicator for overall health and fitness levels because having too much or too little fat can increase your risk for certain conditions like heart disease, high blood sugar or metabolic syndrome. There are three main types of body composition machines available on the market today— ADP Air Displacement Plethysmography machines, BIA Bioelectrical Impedance Analysis machines, and DEXA Dual Energy X-Ray Absorptiometry machines. ADP Machines measure body volume by measuring how much air is displaced when a user steps inside an airtight chamber full of water known as the Bod Pod R. The appointment times tend to be long for the user to change and perform the test. Some of these machines are used in fitness centers and gyms because they are relatively easy to set up and use. More accurate and sophisticated BIA machines are found in hospitals like the Mayo Clinic, Cleveland Clinic, professional sports team facilities, and high end medical and nutrition clinics. The DEXA machines use low doses of radiation to measure the amount of fat in your body by scanning different parts of your anatomy using X-rays. Because they require more setup time, these are usually found in hospitals where trained technicians operate them safely. BIA machines work by sending small electrical signals through your cells which then measure how quickly that signal moves through them; since fat has higher resistance than muscle tissue does, it takes longer for the signal to move through fatty cells than those that contain mostly lean tissue. DEXA machines use X-ray beams to scan different areas to obtain measurements of where all that extra weight is coming from. It is a simple measurement that can be easily obtained using a bathroom scale. It does not provide information about the distribution of body mass, and it cannot distinguish between different types of body tissue, such as fat, muscle, and water. For example, a person with a low-scale weight may appear healthy, but if they have a high percentage of body fat, they may be at risk for health problems such as heart disease, diabetes, inflammation, and other chronic conditions. In contrast, a person with a high scale weight who has a high percentage of lean tissue, and a low percentage of body fat may be in excellent physical condition. Body composition machines measure key metrics including BMI Body Mass Index or Body Mass Index , percent of body fat, visceral fat rating which measures belly fat , metabolic age an estimate of how old or young your metabolism is functioning , and lean muscle mass percentage and more. An Inbody , Inbody and InBody test is a body composition analysis tool that provides information about the various components of your body, such as body fat percentage, lean muscle mass, water distribution, and more. Here are some basic things you need to know to interpret various results. The test measures your body composition, which includes your body fat percentage, skeletal muscle mass, protein mass, mineral content, and body water percentage. These results can help you understand your overall body composition and identify areas that may need improvement. Provides information about your muscle mass in different regions of your body, including your arms, legs, and trunk. This information can be helpful for athletes, bodybuilders, or anyone looking to increase their muscle mass. Measures your body fat percentage, which is the percentage of your body weight that is made up of fat. This information can help you track changes in your body fat percentage over time and assess your overall health. Provides information about your visceral fat level, which is the fat that surrounds your organs. Elevated levels of visceral fat can be a risk factor for health problems such as heart disease and diabetes. Provides information about your basal metabolic rate, which is the number of calories your body burns at rest. This information can help you understand your overall energy needs and plan your diet accordingly. This is the most crucial step. When interpreting your results, it is important to:. Overall, an InBody BIA machine test can provide valuable information about your body composition and health. However, it is important to get an accurate and meaningful interpretation of the results to map out an effective nutrition and workout plan. Or have you wanted to get toned and build muscle, but did not know where to start? A body composition machine can help. It can provide you with the information you need to make informed decisions about weight loss fat loss or muscle gain goals. Utilizing a body composition machine can give you an accurate measure of your body fat percentage, extracellular water or bloat and muscle mass, which is especially important when trying to lose weight. Having this information allows you to determine how much fat, protein, carbohydrates, and water to target in your nutrition to achieve your desired results. This way, you will not get stuck in losing scale weight alone where you may be unintentionally losing muscle mass, shutting down your metabolism and triggering the yo-yo dieting cascade. On the other hand, if your goal is to gain muscle rather than lose weight, a body composition machine can also help with that too. By measuring your current muscle mass in relation to the rest of your body fat percentage, you can set realistic goals for yourself based on what you want out of your nutrition, lifestyle and fitness routine. Did you know that sleep also has a profound effect on building muscle mass? More about that later. With your body composition information on hand, you will be able to make meaningful changes, and track and measure progress more effectively so that you are one step closer towards achieving those results. The data from the machine gives insight into what changes are needed for those goals to become reality — whether that means losing 10 pounds of fat, gaining 5 pounds of muscle mass, or losing inflammation or water mass. This information allows your nutrition and health coach to create an individualized nutrition and exercise program tailored specifically towards meeting those objectives. Metrics like food calorie and macronutrient goals, and if incorporating cardio workouts like running or HIIT classes along with strength training sessions to target specific muscles groups or regions of the body would be beneficial. Before getting tested with a body composition machine, there are a few things that you can do to ensure that your results are as accurate as possible. |
| Transforming Your Body with a Body Composition Machine - Solaris Whole Health | Lunges also help improve posture, coordination, and balance. Summary: There are various ways to measure your body composition. Now, what about intermittent carb refeed days? If you enjoy cardio, adding two or more cardio sessions per week will support fat loss, but it will not increase lean mass. Pesta DH, Samuel VT. |
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