Learn more about exerciseandfitness with this collection
Importance of rest and recovery
Effective workout routines
Proper nutrition for muscle building
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 ensures that you're in a slight deficit to promote fat loss.
- On days that you do a strength training workout for 30 minutes or more, eat 5% to 15% more calories than your maintenance number with a focus on protein.
- On days that you don't work out at all, eat 5 % to 15% less than your maintenance calories.
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MORE IDEAS ON THIS
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....
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970 reads
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:
HIIT and weight loss
People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But this doesn't mean that calorie burn translates into weight loss.
This is the problem with HIIT, just like with any other form of exercise: it’s much easier ...
Lose Weight Now
Step 1: Forget what you’ve learned. You may have heard that you need to exercise more and eat less. There are so many different factors that go into losing weight. A calorie is not just a calorie. For instance, sugar calories work differently on you than vegetable and protein ca...
100 Calorie Packs
These pre-portioned packages usually contain little to no nutritional value, and people often eat more than one.
Instead, prepare your own 150 calorie snack by combining almonds and your favorite dried fruit for a good combination of healthy fats, protein, and carbs.
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