Understanding why and how to do it
Yes, it is possible! Have you ever heard of body recomposition? It is an approach to weight loss that emphasizes the importance of not only shedding fat, but at the same time increasing the percentage of muscle in the body.
This is extremely important for several reasons, ranging from aesthetics (like ensuring less sagging when losing weight), to health (improving metabolism and protecting joints).
“Body recomposition, in fact, is the redistribution of fat and muscle throughout the body, focusing on decreasing the concentration of fat in certain regions. For example the abdomen, since the circumference of the waist has a strong relationship with the increase of the risk of cardiovascular disease, “he explains Matteo Viannapersonal trainer and creator of the Training Without Pain method.
Furthermore, the loss of excess fat reduces the risk of diseases such as hypertension and diabetes. On the other hand, the increase in muscle mass “has a strong relationship with the release of hormones, the protection of the joints and, consequently, with a healthier life”, adds the specialist.
the nutritionist Karinee Abrahimfrom Nutrindo Ideals Clinic, agree. “Building muscle mass goes way beyond aesthetics. It involves longevity, helps boost immunity, and helps with mood and energy,” she says.
The staff explains that, for starters, these changes deliver even faster and more noticeable results. Check out the tips:
HOW TO ACHIEVE THE RE-COMPOSITION OF THE BODY
FOOD
To lose weight, Matheus Vianna states that it is necessary to guarantee the state of energy deficit, or “the ratio of spending more calories than consuming”. So, if you tend not to worry much about what you eat, maybe it’s time for a change.
“The deficit cannot be too aggressive for there to be no catabolism (loss of muscle mass). It would be sufficient to decrease from 300 to 500 calories per day, also so that the patient does not lose training performance due to low energy intake”, he explains. nutritionist Karinee Abrahim.
At the same time, it is necessary to increase the intake of good quality protein, because they are the main macronutrient for building muscle. Lean meat, chicken, eggs and fish were some examples provided by the specialist.
In addition, whole grains and grains, good carbohydrates (sweet potatoes, cassava and other legumes) and lower calorie fruits and vegetables (melon, pineapple, watermelon, strawberry and papaya) should be part of the menu.
TRAINING
According to the endocrinologist and partner of the Nutrindo Idealis Clinic Francisco TostesStrength training, such as weight training, is worth betting on. This is because activity, in addition to helping to increase muscle mass, also promotes fat loss. “Which is essential to avoiding weight gain in the future,” he says.
Aerobic sessions should come in as simultaneous training, according to Matheus Vianna. That is, the focus should be on bodybuilding. But running, walking, and other sweaty t-shirt exercises can help you increase calorie expenditure one to two times a week.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
