Body Recomposition: Lose Fat And Build Muscle AT THE SAME TIME!
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- Опубликовано: 24 авг 2024
- #IvanaChapman #bodyrecomposition #bodyrecomp
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BODY RECOMPOSITION: LOSE FAT AND BUILD MUSCLE AT THE SAME TIME // Do you want to build muscle and lose fat at the same time?
In this video, I'll outline maximizing your muscle mass while reducing your body fat levels. You'll learn the rate of fat loss that maximizes muscle retention.
Body recomposition build muscle and lose fat at the same time. Many people can build muscle and lose fat. I'm sharing evidence-based nutrition strategies for body recomposition.
I'll explain how to lose fat and build muscle at the same time, even if you're not a beginner or overweight or obese. That means how to build muscle and lose fat at the same time.
References:
journals.lww.c...
pubmed.ncbi.nl...
Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training pubmed.ncbi.nl...
Women gaining muscle, losing fat pubmed.ncbi.nl...
2.5lbs of muscle per month
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Body Recomposition: journals.lww.c...
Muscle Response in trained vs untrained: journals.lww.c...
Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Body Recomposition Lose Fat And Gain Muscle At The Same Time • Body Recomposition: Lo...
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Listening to makes me realize I’m not training hard enough. Thank you so much.
You are very professional! I love your videos!!
I'm recomping my body right now. Everything is working great!
Keep it up!
That depends on how much time you have, what your recovery is like, your level of experience, your preference, etc. But generally 3x a week of resistance training and a couple of cardio sessions (20-30mins) is a good start. What are you doing now?
Great advice as always! Thanks Ivana, keep it up!
Thank you! Will do. 😊
Thanks a lot for all the information in this. Really helpful.
I am currently 35% and trying to lower to close to 25%, I am only one month into the journey but feel it is probably more difficult than I thought. lol
At the beginning when I first added in some weight training it seems worked, but after one month by now, I don't seem the small decrease of body weight/fat continue. I was expecting that for the first 3 months at least. I am only looking to lose 0.5kg/week which is quite moderate I think?
What’s the best way to calculate your maintenance calories?
I tend to use two methods: either just multiplying your weight in pounds by 13 or tracking your calories (without changing anything) for a week.
Can you do a video on how you
Would transition out of a recomp phase?
I don’t really think of recomposition as a phase that you move out of. What would you want to move onto? Just building muscle or just losing fat?
Hi, I have a question open to anyone.
Should I do HIIT twice a week and resistance three times a week would that still work.Thank you
Should you eat before a workout and if so how long do you wait before you strength train?
It really depends on your digestive comfort. Some of my clients can train an hour after eating. I have a sensitive digestion and I need 3 hours.
@@IvanaChapman Okay thank you very much! 😊
Hi! Thank you for great content. How much fat should you eat when trying to lose fat? I try and keep mine under 59?
Calories matter the most. After that, it's protein. I recommend 0.7-1g per pound of bodyweight per day to my clients. Beyond that, it's just how it fits with your calorie intake for the day (it doesn't matter whether it's carbs or fat).
Does the info you have talked about in this vid only apply to those who are 35 and over or younger aswell?
It applies to everyone
So im eating at probably a high deficit/ closer to mainenence and have been weight training for a few months (around 5). However, i havent been able to increase my weight. Meaning i can do curls with 15lbs to 10 with 3rd set last rep being a big struggle, and thats how its been for like 2 months. Can you tell me how to increase wieght if its not getting easier? Im not sure why im not getting stronger
There are certain exercises that involve smaller muscle groups (like biceps curls!), where it’s not easy to increase the weight. You’ll probably want to try different variations of curls (seated, standing, angled on bench, different grip positions) so that you can still get progression without having to keep increasing your weight. Hope that helps! 😊
@@IvanaChapman thank you!!
Thanks for watching! Have you tried to do body recomposition? How successful were you? ⬇⬇⬇
I’m 75 years old. So this video seems to be geared toward much younger individuals I can’t lift 100 pounds sorry