Not later. Not tomorrow. Dust off the tennis shoes and get out your workout gear because we have what you need to start your fat to fit transformation. Starting to build quality nutrition and exercise habits now can help you stay on track during the holidays.

Instead, focus on nourishing your body and enjoying comfort foods in moderation. So start now to be working towards your summer beach body during the winter. Wondering what it takes to realize your fat to fit transformational goals?

First and foremost if you are going to transform your body know that it is going to take time. Commit to the process and know that there will be bumps along the way. That is how to completely transform your body. Follow these easy tips to keep your fat to fit transformation on track.

Research shows that when you have your goals written down you are more likely to achieve them. Goals help provide accountability. To go from fat to fitness will be easier and quicker for some. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

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Hers Workouts This 'Ninja'-Inspired Workout Will Help Strengthen Your Pullups OCR pro Mila Stanzani has a workout to help improve your overall hang time. So just what are proteins , fats and carbohydrates? Most of us know what these are, but a surprising number of people have no idea.

Just the other day I heard someone ask, "How many grams of protein are there in a banana? When we talk nutrients as they relate to health, fitness and bodybuilding, generally we refer to the big three: protein, carbohydrates and fats, the macronutrients.

Vitamins and minerals, the micronutrients, are also important as they provide the key elements needed for proper metabolic functioning - they support the assimilation of the three macronutrients and are themselves found to varying degrees in proteins, fats and carbohydrates.

A description of the macronutrients follows. The macronutrients will form the basis of your diet, as they provide the raw materials needed to power through your workouts and grow 15, They consist of the following items.

Considered the key bodybuilding nutrient, protein, which is comprised of 20 amino acids and supplies four calories per gram, is responsible for building the muscles, along with every cell in our bodies it forms the basis of our body's or so trillion cells. Without an adequate supply of protein, no additional muscle growth will result from your training efforts - period In fact, insufficient protein will actually result in muscle wasting, as exemplified by marathon runners, athletes who typically eat very little protein and train for many hours at a time.

Of the 20 amino acids found in proteins amino acids as the structural units of protein determine the quality of a particular protein source , 10 of these are essential and ten are non-essential. The body can manufacture the non-essential variety, whereas the essential type must be obtained through a proper, balanced diet.

Food sources low in the essential amino acids, therefore, are a poor choice for those who wish to build muscle: this includes those reading this feature The diet given in this guide is highest in proteins with a high biological value HBV.

High biological value refers to the complete proteins that supply an abundance of muscle-building essential amino acids.

These amino acids are of vital importance when one is training intensely with weights as this practice actually results in micro-trauma to the muscle tissue being trained small tears in the muscle that must be repaired.

This micro-trauma, essentially the destruction of muscle-tissue, requires sufficient protein to rebuild the muscle to greater levels. And with the right amount of protein, combined with a sufficient training stimulus, as outlined in this feature, the muscles should compensate by becoming larger and stronger in preparation for future workouts.

They accommodate to the imposed stress only though the replacement of protein levels Muscles need a steady supply of protein at all times to allow for the synthesising of new muscle tissue.

Some feel lower levels -. This would equate to 90 grams of protein for the lb trainee, which could be consumed in three daily gram feedings.

While some still subscribe to this percentage today, most recognize that a hard training bodybuilder, or recreational lifter even, needs at least double this amount, if not more. Some go as high as two to three grams of protein per pound of bodyweight.

For the unique goals of those reading this guide, a figure of one to 1. The diet provided here will supply, for those across a broad weight range, between one to 1. View Protein Calculator.

This diet is structured in such a way that you will receive, based on your the training objectives of gaining unprecedented muscle size while losing fat, to grams of quality protein per day spread over six meals, each containing around 35 to 41 grams of protein including protein found in other sources such as oatmeal and whole wheat bread.

On training days an extra grams of protein following the weight training session for the purposes of faster muscle recovery bringing protein for that day to around will be consumed. The smaller feedings of protein throughout the day will assist with proper assimilation given the smaller, sufficient, amount to be processed at any one time , metabolic function six smaller meals, as opposed to three larger ones, will speed up the metabolism, thus helping with fat burning and, of course, muscle building the muscles will obtain all the amino acids they need for growth throughout the day rather than at certain, less optimal, periods.

The amount of protein included in this diet is optimal for one who is around pounds or under. Those who are heavier will require additional protein so an extra protein shake supplying around 30 grams of protein can be taken per day. Foods that contain the highest biological value proteins, such as eggs, chicken, fish, and milk and steak are best for training purposes as they have a full spectrum of the essential amino acids, which are in the ideal proportion required by humans for survival.

Protein powders, especially those with a whey base whey is the most rapidly absorbed, highest biological grade powder available , can also be used to get enough of this essential nutrient. To reiterate, for those who exercise regularly and vigorously would require one to 1.

A pound person would therefore consume between and grams of protein per day. Although grams is okay, somewhere between this figure and , for example around grams is best. If protein is the building nutrient, carbohydrates serve as the primary energy nutrient to power all human movement.

Also supplying four calories per gram, carbohydrates work in tandem with protein to ensure growth as a by-product of resistance training. Without an adequate training stimulus, consuming the required amount of protein may have a negligible effect on muscle growth.

Carbohydrates allow one to train to their fullest potential. Carbohydrates come in several different forms, all of which, in specific quantities at certain times, assist with bodybuilding progress.

The two different types of carbohydrates provided in the diet featured in this guide and an explanation of each follow:. The complex carbohydrates, so named because they break down over a longer period and sustain us for longer 19 , feature prominently in this program as the number one training fuel source.

Complex carbohydrates come in two subgroups starchy and fibrous , which are widely known as "the healthy carbohydrates". The starchy grouping includes: potatoes, rice, grains, spaghetti, pasta, and wholemeal bread.

The starchy carbohydrate component of this diet includes brown rice, wholegrain bread and jacket potatoes as these forms contain more fibre, which helps with fat loss and benefits health generally.

Fibrous carbohydrates, which include asparagus, broccoli, cauliflower, onions, and spinach, generally add volume without excess calories, to the diet. They are often classed as the more nutritionally dense of the carbohydrate sources since they contain a variety of vitamins and minerals.

On this basis alone they are very important and should not be overlooked. The diet provided here includes these mostly in the form of broccoli to speed up the metabolic rate to burn greater levels of body fat while supplying the micronutrients for enhanced metabolic function at all levels.

The simple sugar carbohydrates, which include sugar in its various forms, milk, honey, chocolate and cakes, are devoid of the natural nutrients found in complex and fibrous carbohydrates Given these nutrients help with carbohydrate metabolism, the simple carbohydrates, which lack them, will be more readily converted into, and stored as fat.

Additionally, simple sugar carbohydrates often contain various additives, which contribute to poor health and restrict muscle gains. As well they often cause a spike in insulin levels, which results in them being converted into fat. Once insulin is released into the bloodstream in excessive amounts, it takes as much energy as it can find usually in the form of circulating carbohydrates , which leaves us feeling tired.

These carbohydrates are then usually stored as body fat - one of things we are trying to avoid with this program. The simple sugar carbohydrates are often viewed as the single greatest potential problem for those trying to lose weight.

Simple carbohydrates that contain little simple sugar a healthier option include apples, raspberries, melons and oranges. In specific instances these are to be included in place of sugars in this diet. For the purposes of this program, complex carbohydrates both starchy and fibrous are emphasized because of their sustaining nature 19, 20 providing longer lasting energy for intense training sessions and since one of the major goals of this programs is to bring body fat levels down: as mentioned they will not cause the rapid accumulation of fat as would the insulin-spiking simple carbohydrates.

Simply carbohydrates are featured to a lesser extent, as they can be beneficial to training progress in smaller quantities.

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Show references Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide.

New York, N. Water and healthier drinks. Centers for Disease Control and Prevention. Accessed Aug. Miller M, et al. Sports nutrition. In: DeLee, Drez, and Miller's Orthopaedic Sports Medicine: Principles and Practice. Elsevier; Accessed July 29, Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle.

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Contact Us. Health Information Policy. Media Requests. News Network. Price Transparency. Medical Professionals. Clinical Trials. That is how to completely transform your body. Follow these easy tips to keep your fat to fit transformation on track. Research shows that when you have your goals written down you are more likely to achieve them.

Goals help provide accountability. To go from fat to fitness will be easier and quicker for some. Guess what? Its not enough to focus singularly on nutrition or fitness - you need to prioritize both. Ready to get started? All you need is minutes to begin with your goals. Then you know you will need a path forward to take you there!

You also are not alone! Power up your body transformation with the right kind of support. Transformation Protein powder is a fast and easy way to add high-quality protein to your diet. From protein smoothie bowls to shakes, you can enjoy Transformation Protein in many delicious ways—making it easier for you to configure the right amount for building muscle, losing or maintaining weight.

Use supplements to help boost your fat to fit transformation. Shop All. Our Story. Step 1: Establish Realistic Goals Research shows that when you have your goals written down you are more likely to achieve them.

Schedule minutes to journal about what your goals are. Then review. Are they realistic?

Pause at the top, then lower the bar back to the start under control. Hang from a pull-up bar with an overhand grip and straight legs.

Brace your core and glutes and keep your feet together as your draw your knees up towards your chest. Hold this position, then straighten your legs to return to the start. Lie flat on a bench, holding a dumbbell or weight plate against your chest with both hands, with your knees bent.

Lower slowly. Lie flat on your back with your arms flat on the floor and knees bent. Keeping your abs fully engaged throughout, use your lower abs to draw your knees in towards your chest, then raise your hips off the ground.

Lower back to the start. With the first four sessions of week 1 in the bag, you may already been feeling a little stronger and lighter on your feet, which is why we are now going to up the ante to accelerate your positive body composition changes. The four workouts of the second week are similar to those of the first week.

But there are two big differences in the programme design to keep you on track. Then, for the final four moves of each session, the rep count increase by two to Because you now know how to do these workouts well, so increasing the amount of work your muscles must do will encourage your body to keep adding muscle and burning off excess fat.

Stay focused and maintain good form throughout all four sessions to keep progressing as fast as possible. Sets 4 Reps 10 Tempo Rest 60sec.

Lie flat on an incline bench, holding a bar with a shoulder-width grip. Lower the bar down until it touches your chest, then press it back up powerfully. Position yourself at the machine with a double shoulder-width overhand grip on the bar.

Lie flat on a flat bench, holding a dumbbell in each hand at chest height. Press the weights straight up so your arms are straight, then lower them under control. Sit on the machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows.

Pause at the top position, then return to the start. Stand tall facing a cable machine, holding a straight bar handle with both hands. Keeping your chest arm, pull the bar down towards your thighs in a smooth arc, pause at the bottom, then reverse the movement back to the start.

Stand tall, holding the bar across the front of your chest with an overhand grip. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start.

Lie flat on a flat bench, holding a bar with a shoulder-width grip. Sets 4 Reps Tempo Rest 60sec. Lie flat on an incline bench, holding a dumbbell in each hand at chest height with palms facing. Keeping your chest up and elbows fixed to your sides, press your hands down to straighten your arms, then slowly return to the start.

Start in the press-up position — hands on the floor, shoulders, elbows and wrists aligned, and feet together. Brace your core, then bend your elbows to lower your chest to the floor. Press back up powerfully to return to the start. Hang from a bar with a shoulder-width underhand grip.

Engage your abs and glutes and, keeping your chest up, pull yourself up until your chin clears the bar. Pause in this position, then slowly lower yourself back to the start. Lie chest-down on an incline bench holding a dumbbell in each hand.

Keeping your chest against the bench, row the weights up, leading with your elbows. Hold the top position, then lower the weights back to the start. Sets 4 Reps 10 Tempo 60sec Rest 60sec.

Lie chest-down on an incline bench holding a light dumbbell in each hand. Keeping your chest against the bench, raise the weights to the sides, leading with your elbows. Stand tall, holding a dumbbell in each hand with your palms facing each other.

As you noticed in the first week of the second block of this plan, some new moves have been introduced to the programme to shake things up and keep your muscles guessing so they keep on growing. The sets, reps and tempo have also been adjusted to make each set of each workout a little more testing for both your mind and muscles.

Sign up for workout ideas, training advice, reviews of the latest gear and more. Joe Warner is a highly experienced journalist and editor who began working in fitness media in Many apps are available to help you track your daily intake and nutrition.

Use a fitness app to hold you accountable for your goals. Many phone apps let you track your goals and send reminders to help you achieve them. Use the app to track your diet, log your workouts, and see how close you are to your goal. Calculate your BMR to know how many calories you need each day.

Your basal metabolic rate, or BMR, is the number of calories your body burns on its own in order to function. Measure your height in inches and your weight in pounds and use an online calculator to find your BMR. If you want to lose weight, you need to consume fewer calories than your BMR, but if you want to gain muscle, you need to eat slightly more than your BMR.

Your BMR is also affected by how active you are during the day. BMR readings can be inaccurate since they're based on just your height and weight and don't take your bone structure into account.

wikiHow Quiz: Which Diet Is Right for Me? For a lot of us, losing weight feels like an elusive goal—even with all the motivation in the world, you may struggle to get the results you want. Take this quiz to find the best diet for you. Method 2. Eat fewer calories than your BMR each day to lose weight.

The only way to lose weight and burn fat is to eat fewer calories than you use every day. Instead of having 3 large meals throughout the day, try intermittent fasting to help curb your hunger and control your caloric intake.

Use a calorie-counting app to help determine what you can eat each day. Choose foods high in unsaturated fat and protein. Incorporate good sources of lean protein into your diet, such as tofu, beans, chicken, eggs, and fish.

Avoid using butter or other saturated fats in your diet. Instead, have nuts, avocado, and olive oil to help keep your meals healthy.

Avoid processed snacks or fast food since they may have hidden sugars and fats. Look at the nutrition labels on all the foods you buy to see if they are good for you. Look for lean recipes online or through weight-loss apps.

Reduce the number of simple carbs you eat. Simple carbs include white bread, white rice, and baked goods like cookies. Simple carbs are easier for a body to break down and contain simple sugars that can make you gain weight.

Instead, try whole grain bread, brown rice, oatmeal, or quinoa with your meal to help your body feel less hungry over time. Cut sugar from your diet.

If you feel a craving for sugar, try having a piece of fruit instead. Opt for fresh fruit and vegetables. Vegetables and fruits contain natural sugars and complex carbs, which make a healthy alternative to sweets.

When you have breakfast, eat a piece of fruit, like an apple or banana, to start your day off. Try incorporating more nutritious vegetables, such as spinach, cauliflower, and brussel sprouts, into the rest of your meals.

Bring a piece of fruit with you as a snack to avoid buying any junk food. Drink water every day. Stay hydrated throughout the day to keep your body functioning properly and to get rid of excess sodium in your body. Make sure to drink water each day to keep your body healthy.

Start weight training at least 3 times a week. Start with lighter weights and a high rep count to strengthen your connective tissues so you can safely build and tone your muscles. Weight train every other day and target a different muscle group each time.

Once you start feeling comfortable with the weight or number of reps you do, try increasing the weight or doing more reps for each set. Spread your workouts throughout the week rather than doing them over consecutive days.

Leave at least 1 day between each of your weight training workouts. Do cardio routines times each week. Cardio workouts help burn calories and keep your heart healthy. Include exercises such as running, jumping rope, and swimming.

On most days of the week, aim to do a minute cardio workout to burn fat. Set aside 1 rest day during the week so your body has time to relax. Use cardio as a short warm-up to a heavier workout, such as a minute jog before a weightlifting routine.

Try interval training workouts to burn calories fast. High-intensity interval training increases your calorie burn by alternating between high intensity bursts and recovery periods. For instance, after warming up, you might sprint for 1 minute, then walk for 2 minutes, repeating for a full minute workout.

This type of workout can help your body continue to burn fat for the next 24 hours. Additionally, cool down after your workout to slowly bring down your heart rate. Method 3. Consume up to more calories than your BMR daily to build muscles.

Only eat a small surplus of calories or else you could start gaining body fat. Track how many calories you eat using a phone app or a food diary.

You may want to slowly increase your calories so you can figure out how many you need to eat to get the results you want. If you eat too many added calories, you'll gain fat. Eat 0. Protein is an important part of your diet since it helps build lean muscles.

Eat foods like chicken, fish, yogurt, and beans to help reach your daily protein goal. Eat the protein soon after you complete a workout to get the best benefits. Enjoy complex carbs rather than simple ones.

Instead, try eating whole grain bread, brown rice, and quinoa that are more complex. However, taking pictures of your body every few weeks or months can be one way to assess how your body is changing.

In addition to these simple methods, there are devices you can buy that measure body composition. BIA sends small electrical currents through your body to see how much your body resists the current. This information is used to predict your body fat percentage 5.

If you do choose to use a BIA device, be sure to use it in the morning before you eat or drink anything 7. Any of these changes will lead to a decrease in your body fat percentage, which is viewed as a single number that describes your body composition. Nonetheless, a good place to start is with some basic principles of nutrition and physical activity.

In simple terms, if you consistently eat more calories than your body uses, you will gain weight — typically as fat. Likewise, if you consistently eat fewer calories than your body uses, you will lose weight. Often, they are processed foods, such as ice cream, pizza and chips, that are highly rewarding to the brain This is partly due to their low protein and fiber content.

After considering how many calories you eat, think about whether you are eating enough protein and fiber. Protein is important for everyone, but you may need more if you are active or trying to gain muscle or lose fat It is more satisfying than carbs or fat, and your body also burns more calories processing protein than these other nutrients 11 , Fiber also has several health benefits and can increase the feelings of fullness and satisfaction after eating 13 , It can be obtained from a variety of plant-based foods, including beans, whole grains, nuts and vegetables For adults up to age 50, it is recommended that men consume 38 grams of fiber per day, while women are advised to eat 25 grams per day Keeping your calories, protein and fiber in check is a good place to start if you want to improve your body composition and health.

Physical activity and exercise are other crucial components for improving body composition. They not only increase the calories you use, but they are also necessary for optimal muscle growth. Since body composition can be improved by decreasing fat mass or increasing muscle mass, this is an important point.

Your muscles need to be challenged by exercise, particularly weight training, to grow and get stronger However, many types of exercise can potentially help with fat loss The American College of Sports Medicine states that — minutes of exercise per week may lead to a small amount of weight loss If you exercise 5 days per week, this comes out to 30—50 minutes per day, though they recommend minutes per week or more to promote significant weight loss 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.

This is another example of why thinking about your body composition, rather than just body weight, is a good idea.

There is some evidence that people who have poorer sleep quality have worse body composition than those with good sleep quality Regardless, it is a good idea to consider whether your sleep habits can be improved.

Alcohol consumption is another factor that may affect body composition. Since alcohol contains calories, it can contribute to excess calorie intake and fat gain Some research has also shown that individuals who consume a lot of alcohol are more likely to be obese Additionally, some factors that affect body composition cannot be changed.

For example, both age and genetics impact body composition. However, since you cannot control these factors, it is probably best to focus on what you can control, like nutrition, exercise and sleep. You can get a more accurate picture by taking into account your body composition, or your fat mass and muscle mass.

Two simple ways to track your body composition over time include measuring the circumference of different body parts and taking progress pictures at regular intervals. Your body composition is affected by your nutritional habits, exercise, sleep and other factors.

For this reason, improving it can sometimes feel complicated. However, focusing on some of the basic concepts covered in this article can get you started in the right direction. Does muscle really weigh more than fat?

Some research has also shown that individuals who consume a lot of alcohol are more likely to be obese Additionally, some factors that affect body composition cannot be changed. For example, both age and genetics impact body composition. However, since you cannot control these factors, it is probably best to focus on what you can control, like nutrition, exercise and sleep.

You can get a more accurate picture by taking into account your body composition, or your fat mass and muscle mass. Two simple ways to track your body composition over time include measuring the circumference of different body parts and taking progress pictures at regular intervals.

Your body composition is affected by your nutritional habits, exercise, sleep and other factors. For this reason, improving it can sometimes feel complicated. However, focusing on some of the basic concepts covered in this article can get you started in the right direction. Does muscle really weigh more than fat?

We also explain how to balance diet and lifestyle for…. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.

Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider.

We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype. When designing a workout, it's important to move in all of the body's planes.

What are they? Here's an anatomy primer to help. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.

Nutrition Evidence Based How to Improve Body Composition, Based on Science. By Grant Tinsley, Ph. Many people dread stepping onto the bathroom scale.

This article will explain what your body composition is and how to improve it, based on science. What Is Body Composition? Share on Pinterest. How Can You Assess It? The most accurate methods are usually expensive and only used in research or medical centers. Tracking Body Circumference One technique is tracking the circumference of different body parts 2.

You can make these measurements using a cheap, flexible tape measure. Taking Progress Pictures Progress pictures are another popular way to get a big picture look at your body composition. It is often difficult to notice changes in your body from one day to the next.

Devices That Measure Body Composition In addition to these simple methods, there are devices you can buy that measure body composition. Many of these devices use a technology called bioelectrical impedance analysis BIA. Summary: There are various ways to measure your body composition.

Simple ways include tracking the circumference of body parts and taking progress pictures. You can also buy tools that measure your body fat percentage, but they are often inaccurate.

How to Improve Your Body Composition. Your body composition is made up of fat mass and fat-free mass. You can improve it by decreasing body fat, increasing muscle or both. Most people know that diet and exercise can affect body weight and body composition.

Nutrition First, consider the number of calories you are eating. It can also be helpful to think about the types of food you tend to overeat. Physical Activity and Exercise Physical activity and exercise are other crucial components for improving body composition.

Other Factors Additional factors beyond nutrition and exercise may affect body composition. Summary: Nutrition and exercise are critical for improving body composition. Keeping your calories, fiber and protein in check is a good first step. All exercise can help with fat loss, but weight training is the best way to increase muscle mass.

The Bottom Line. Stepping on the scale will only tell you how much you weigh. There are also devices you can buy to track your body composition, but many are inaccurate. Share this article. Read this next. Medically reviewed by Peggy Pletcher, M.

Try this sample workout from Shannon Dey, M. But if you want to sculpt, tone, and firm your entire body—including those pesky trouble spots—this is your ultimate blueprint. Designed for an intermediate athlete, the following plan is inspired by the programs Dey creates for her Figure and Bikini competition clients.

This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. As with most fitness plans, prescriptions may need to be tailored to your specific needs and goals. Always consult a physician before beginning any fitness or weight loss program.

These cardio workouts are intended to be tough. Push yourself a bit further each day until you can do the entire session at the pace listed. It may take a few weeks of building endurance to be able to complete the entire session. You know you are working at the right level if you are not able to talk on the phone, or read a book, Dey says.

Treadmill Intervals: Complete the rotation below seven times for a total of 35 minutes. If the speed becomes too easy, increase the rate. Bike Intervals: Complete the rotation below six times for a total of minutes.

Only do one weight training session per day. Dey recommends breaking up the weight training and cardio sessions for morning and night. However, if you must do your both sessions at the same time, complete the weight training first.

All the moves listed here are designed to be performed quickly, but with good form. Most of these sessions include supersets, which means the exercises and their repetitions listed should be performed back-to-back, without rest.

Do the following exercises four times in a circuit, without resting between moves. Rest 1 minute between rounds. OCR pro Mila Stanzani has a workout to help improve your overall hang time.