According to the World Health Organization, nearly 3 million people die each year caused to abnormal and excessive fat accumulation. Health experts warn that figures continue to surge if obese and overweight people don’t act now and do a favor for themselves. Body recomposition is a term popular in athletes and trained populations that is beginning to trend as a critical measure of overall health and fitness in the present society.
What is Body Recomposition?
Body recomposition is the act of conserving body weight while increasing (or maintaining) muscle mass and reducing fat mass. It is modifying the ratio of fat mass to muscle mass to achieve optimal health. Body recomposition is more than a weight-loss approach. It is ”recomposing” fats and muscles to a healthier percentage for a more muscular and slimmer body.
Why Body Recomposition is a Good Thing?
Increased fat mass is unhealthy. It contributes to the rise of chronic health conditions such as diabetes, cardiovascular problems, chronic diseases, and obesity. Body recomposition also helps menopausal women maintain a healthy weight, improve their self-esteem, and feel good about themselves. Thus, people get benefits to health from having increased muscle mass and trimming fats.
How to Gain Muscle and How to Reduce Fat?
Body recomposition focuses on two things – muscle gain and weight loss. There are no set rules in achieving a successful body recomposition. However, there are three (3) crucial things people can do to transform their body:
1. Eat what is right for your body and health. Consume a wide range of fruits and vegetables. Steer clear from refined carbohydrates, processed food products, and sugary foods. Focus more on fiber and protein-rich food. Beans, poultry, dairy products, and eggs are the richest source of protein. Muscle building, prolonging satiety, and avoiding hunger pangs are the benefits of amino acids to promote body recomposition.
2. Develop a fitness routine. Physical activity is a must-have in body recomposition. Perform aerobic exercise and alternate it with strength training through pushups, shoulder press, weightlifting, or bench press. Interval training is a good workout too. It is an alternating performance of high- and low-intensity exercise. The body recomposition fitness enthusiasts recommend two (2) to three (3) days of strength exercises followed by interval training.
3. Consider hormone check-ups. The importance of having hormone balance checked among women over the age of 40 cannot be overemphasized. Many menopausal women endure excessive weight gain due to depleting estrogen hormones. Determining hormone level is a decisive approach for getting the right treatment. If the hormonal imbalance is established, women may consider bioidentical hormone therapy to restore and stabilize hormones. Besides, the treatment, in turn, helps women to lose weight.
A Matter of Balance
Trimming fats and building muscles are two crucial indicators of a successful body recomposition. Aiming it through dieting and leaving out exercise will not alter your body composition. It is also essential to do dietary and lifestyle modifications cautiously without a rush. This is to avoid scaling down fats and muscles together. Track progress by measuring body circumference. Watching out how many pounds you shred on a weighing scale does not evaluate real results.
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