Understanding Body Recomposition with Dr. Viktor Gladkov
When aiming to reduce body fat, build muscle, or do both concurrently, you are pursuing a body recomposition goal, whether you realize it or not. This approach goes beyond just the number on the scale; it involves altering the fat-to-muscle ratio in your body to enhance health, performance, and aesthetics. Before delving into the specifics of achieving this, it is essential to grasp the basics of body composition.
Body composition entails the proportion of body fat, lean mass (muscle), and bone in your body. To transform your body composition, certain adjustments need to be made.
Introducing Dr. Brittany Busse, MD, the chief medical officer and co-founder of ViTel Health.
How to Transform Your Body Composition
Adjusting your diet and exercise regimen is likely necessary. However, the approach may vary based on your objectives and is not as simple as reducing food intake and increasing physical activity.
Primarily, weight loss necessitates a calorie deficit, where you burn more calories than you consume. Collaborating with a nutritionist or physician can help determine the specifics tailored to you. Dr. Busse cautioned against conflating weight loss with fat loss, highlighting that a substantial portion of weight reduction could involve muscle loss.
Ensure ample protein intake to preserve muscle mass while shedding body fat. Dr. Busse suggested consuming at least one gram of high-quality protein per pound of body weight for muscle growth and repair.
Incorporate resistance training with sufficient intensity. Dr. Busse emphasized the importance of weight training at least thrice weekly to enhance muscle mass, subsequently improving metabolic health and facilitating fat loss.
Engage in zone 2 cardio exercises for effective fat burning while preserving muscle. This involves exercising at a moderate intensity that allows for a comfortable conversation for 45-60 minutes. Activities like walking uphill, cycling, and rucking are examples of zone 2 workouts.
Acknowledge external factors such as age, hormones, genetics, and access to quality food and healthcare that can influence your progress. Not everyone has equal opportunities to dedicate time to exercise, so be kind to yourself and seek assistance and encouragement as you pursue your objectives.
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