Learn more about exerciseandfitness with this collection
Importance of rest and recovery
Effective workout routines
Proper nutrition for muscle building
How to build muscle
Focus on two main factors:
- Weight training. Your muscles won't grow if you don't challenge them.
- Protein consumption. You must eat more calories than you burn to promote muscle growth. Protein is essential for building muscle. Without it, your body will struggle to repair the muscle tissues that get broken down during weight training.
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Calorie cycling
Figure out your maintenance calories - how many calories you burn on a day you don't exercise. Use a certified personal trainer, dietitian or an online calorie calculator.
- On days that you do cardio exercise, consume enough calories to meet your maintenance number. It ...
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Body recomposition
People know that they want less fat and more muscle, but they often don't know what it takes to get there.
Body recomposition is the act of altering your physique by burning fat and gaining muscle at the same time. It needs a different approach to health an...
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Forget about weight loss
Body recomposition isn't about weight loss; it's about fat loss. Because muscle is denser than fat, you may maintain your current weight or even gain weight on a body recomposition plan.
Weight loss isn't the primary goal with body composition, so you can ditch the scale be...
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How body recomposition works
Body recomposition comes down to your specific health and fitness goals.
Basic guidelines to successfully change your body composition:
- Cardiovascular exercise for fat loss
- Resistance (weight) training to build muscle
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Understanding body composition
Your body composition is the ratio of fat mass to lean mass in your body.
Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water. Everything else is fat mass. You may define water as its own percentage depending on the method you use to measur...
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How to lose fat
Fat loss is about your calorie maintenance. To lose fat, you must eat fewer calories than you burn. The best technique for fat loss is cardiovascular exercise or combined cardio and resistance exercise and a healthy diet.
A sustainable way to lose fat is to have rea...
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Other curated ideas on this topic:
Factors that affect muscle mass
- Your protein intake. Your muscles need adequate protein to repair themselves.
- Your calorie intake. Even if you eat a lot of protein, you won't build muscle if you don't eat enough calories daily.
- Your sleep schedule. You w...
How muscle growth happens
Each muscle is made up of thousands of tiny muscle fibers. When you do body weight exercises, your muscles develop tiny tears in the fibers. When you rest, your body begins repairing your damaged muscle cells by fusing torn muscle fibers back together and laying down new proteins within each musc...
Ignoring Exercise
The majority of the calories you burn each day are determined by your resting metabolic rate (RMR).
RMR is largely a function of how much muscle you have on your frame, and how hard that muscle is made to work. Therefore adding activities that promote or maintain muscle ...
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