When summer approaches quickly, weight loss and shaping are at the forefront of our thinking! Especially when we’re talking about achieving our ideal summer body! Body composition is the perfect regimen if you want to exercise, gain some muscle, and lose fat.
For beginners, it can be a fantastic way to lose fat and gain muscle with relative ease!
But don’t worry, the object of the game is not to get a joke here ladies! Body recomposition – when done correctly for your goals – will help you gain definition in your body.
Less Popeye and more summer body done!
That being said, it’s time to take a closer look at what body composition is, how body composition is performed, and how long it takes.
Ready to get sweaty? Let’s get into that.
How to recompose the body
So what is body compensation? And how do you do that?
First, you have to …
Muscle building
Again, it should be noted that when we talk about building muscle we are not aiming for the bodybuilder look. So don’t worry you won’t be kidding ladies! No butch arms and legs here.
Also Read: How To Get Back On Track With Weight Loss In 2021
As a rule of thumb, what your weight gain should be like during a body composition program is roughly weekly.
Beginner: 0.5% body weight per week
Middle: 0.3% – 0.2% body weight per week
Advanced: 0.1% of body weight per week
If you are already a seasoned athlete, you will quickly find that the potential muscle gain can quickly wear off! But don’t worry, there will be plenty of time to reach your goals before this happens.
Lose weight
This may depend a little on your takeoff weight, but you can follow this accordingly as a guideline.
Clinically Obese: (over 40% body fat for women)
2% body fat is lost every week
Overweight: (2-40% body fat for women)
1.25% body fat is lost every week
Average: (body fat 24-32% for women)
0.75% body fat is lost every week
Fit: (body fat 14-24% for women)
0.5% body fat is lost every week
Competitive level: (below 14% body fat for women)
0.2 body fat is lost every week
As I said, we are not aiming for a bodybuilding championship here!
Correct weekly calorie balance
To lose weight and build muscle while re-composing your body, you need to get your calories right on point. In order for your body to lose fat and gain muscle at the same time, you must have excess calories (for muscle building) and calorie deficit in order to lose fat.
How do you do that? That is the real question here!
Also Read: 8 Healthy Cooking Techniques To Try At Home This Week
Well it’s all in your weekly calorie balance. First, take your current weight, body fat percentage, and exercise level. Use this information to work out how many pounds of fat you can lose each week. As well as the level of muscle you can gain!
For your information, ladies, 3800 calories will lose 1 pound of fat. While consuming 1600 calories, 1 pound will help build muscle. Crazy right
Combining these two will help you find your calorie balance! This number will help you lose weight and gain muscle while re-composing your body.
How to Lose Weight and Build Muscle
Body composition needs to be approached carefully in order to achieve your body goals! It is common to wonder how long it takes a body to reassemble. and we are going to tell you everything you need to know in order to meet your weight loss goals.
It’s time to recharge and feel great ladies!
Be careful with cardio
The ideal body composition has a balance between strength training and cardio. High-intensity cardio is usually ideal for losing weight, but with body recomposition … Too much cardio can affect your deficit.
Instead, try to balance your weight training and cardio. Don’t cut it out entirely, however! To get the right balance between cardio and weights, do the following (if you can!):
- Prioritize weights over cardio
- Keep your cardio intense and not long
- Do the two (cardio and weights) at different times
Get lift up! Three times a week
If you lift relatively heavy at least three times a week, you can lose weight and build muscle. The weight you lift is entirely up to you and can be tailored to suit your physique and fitness level.
Also Read: 7 Easy Food Swaps For This Week
However, it is important that your body be able to rest and repair itself between exercising and lifting weights. Since you have a calorie deficit, your muscles will need a little more time to recover.
When lifting weights, try to exercise as many muscles as possible. If you are new to intense exercise, keep lifting three times a week. But when you feel a little more advanced, go four times a week.
Get a lot of rest
Sleep is crucial for body recovery! Losing weight and building muscle takes a lot of time for your muscles to be repaired. Try to hit the hay early every night with no time for your phone and other distracting devices.
This downtime allows your body to repair and grow, and helps you achieve your body goals during a body composition.
Try Zotrim
Zotrim is clinically proven to suppress your appetite. It can help you achieve your body goals while re-composing your body!
Changing your diet is not an easy task and we fully understand that! Zotrim can help curb these cravings as you work towards achieving your dream body.
With 100% natural and herbal ingredients, Zotrim has no nasty side effects and fits easily into your everyday life!
