improving body composition
improving body composition / lowering % body fat with 3 simple tips
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having a healthy level of body fat is crucial in maintaining good health. for women the range between fit and average is between 20-30% while for men it is between 13-21%
you can find out your % body fat through various tests, such as InBody.
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once you receive this data, you may wish to improve it (or, if you’re happy with where it’s at, keep it as is)
so the question now is - how do we do this?
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1. strength training.
By adding strength training, you will build muscle mass. By increasing muscle mass we simultaneously decrease fat mass. it will also help to improve your metabolism, helping you to burn more calories while at rest. Yes, cardio is good too. Really good. You should be doing both!!! but strength is king and more effective for long term success here!!!
2. prioritize dietary protein.
when losing fat, you’re unfortunately gonna lose some muscle mass as well as a result of being in an energy deficit. having an adequate intake of protein will help in maintaining muscle mass during a caloric deficit. protein also has a thermic effect on the body when ingested, meaning it actually burns some calories while it’s being digested. You should be consuming AT LEAST 1g of protein per every kg of body weight. (so, if you weigh 60kg, a minumum of 60g of protein. to find kg divide lbs by 2.2)
3. be patient.
you realistically and safely can only lose about 1% bf per month. don’t try to rush it. instead focus on creating sustainable changes that you can and will stick to for a lifetime.
