Show Share on Pinterest What impacts body composition?A lot of people inaccurately assume that they are not in control of their body composition. Certainly, there are genetics in play to some degree. But many people lean on that, and use it as an excuse for why they are not where they want to be physically. Your body composition is very heavily impacted by what you eat and how you exercise. That means that you can be in control. Generally, your body is made up of lean mass, including muscles and organs, and fat mass, which is the fat tissue you have stored throughout the body. These together are commonly referred to as your body composition. But know that not all exercise is created equal. In other words, running and strength training provide you with different benefits and each impacts your body composition in different ways. They should be done together, versus just practicing one style of exercise exclusively. Likewise, not all food is created equal. It is important to manage your calorie intake to manage your body composition. Eating real, whole foods, limiting sugar, consuming good fats, and getting an adequate intake of protein are a good idea. What’s my ideal body composition?Become clear on what you desire for yourself. What do you want to achieve physically? Do you want to gain muscle and reduce fat? Looking to put on some healthy weight? Make your goals clear and concise and remind yourself of them daily in order to stay on track. Being motivated in the beginning is to be expected, but you must have a plan for the days when you’re tired or mentally in a funk. Plan in advance for those days when you need an extra mental boost. Watch an inspiring movie, listen to upbeat music, or even meditate to keep yourself in the right frame of mind. Many find it helpful to find workout buddies to keep them accountable. Look to them to help keep you on track. Joining a gym or attending local fitness classes are other ways to stay motivated and accountable. Keep your diet healthyHave you heard the saying, “you can’t out-exercise a poor diet?” It’s true. Exercise alone will not change your body composition — you need to eat a healthy diet, too. There may be an initial period of adjustment as your taste buds encounter healthier options, but you will soon be so happy with how great your body feels that you’ll begin to enjoy fueling your body well. Remind yourself that you don’t have to do everything overnight, and results come with time. Take baby steps in integrating new, healthier alternatives and weaning yourself off of the processed junk. Trust the process and have fun creating healthy twists on the foods you know and love. How to get your ideal physiqueTake care of your diet.Eat loads of nutrient-dense foods. Look to minimize sugar, get enough protein, and take in plenty of good fats. Listen to your body.Feel crummy after eating something? Make a mental note and adjust accordingly. Eat to feel good. Your “gut” feeling won’t lead you astray. Train to failure.You won’t grow and reach your goals optimally if you are not pushing yourself to your limits. It’s not until you encounter your physical ceiling that you know what you’re capable of. Cardiovascular exercise is an excellent complement to weight training, but it will help you shed fat and weight faster if you keep your body guessing by including high-intensity interval training with other cardio exercises. Keep in mind that your leg muscles are the largest and most expansive muscles in your body, making them the biggest calorie hogs. It requires a lot of energy to fuel your leg muscles and the power that they generate. Thus, it will make your training the most effective to do exercises that engage and recruit all of your leg muscles. You’ll notice that all of the below exercises engage your legs or glutes. Recover.Go hard when you’re training, but also take the time to stretch to increase your mobility and be sure to take time to rest your muscles. Get your mind right.As a tie-in to the last pointer, it’s crucial to keep a sound mind. Center yourself and stay firm in your self-belief. That’s the foundation of everything you do in life. Get ready to kick-start that metabolism, burn calories, challenge yourself, and burn off unwanted fat. The essential exercisesIncorporating these exercises into your regular routine will help you safely and effectively achieve your body composition goals. 1. BurpeesNo equipment required. Yoga mat optional. Burpees are powerhouse moves and mega calorie burners that target your core, shoulders, and thighs. How to perform
2. PushupsNo equipment required. This traditional workout move has been popular in the fitness realm for many years, and for good reason. Pushups strengthen your shoulders and help strengthen your core. How to perform
3. Interval trainingTreadmill optional. Interval training is an important part of attaining your ideal body composition because it keeps your body guessing and elevates your heart rate and calorie burning for a long period of time, even after you finish exercising. How to perform
If you need more than 15 seconds to rest in between running sets, allow yourself that time. It’s helpful to wear a heart rate monitor during interval training to keep an eye on your heart rate. You want to make sure you don’t exceed 170 beats per minute if you are younger than 55. 4. Weighted squat jumpA light, handheld weight. Yoga mat optional. This move will help sculpt your bottom half in a hurry. You should feel this exercise primarily targeting your quads and glutes. How to perform
You can practice a variation on the traditional squat by widening your stance and pointing your toes outward. This move will target the inside of your thighs. 5. Explosive lunge jumpNo equipment required. Your hamstrings and glutes will be in the best shape of your life if you regularly integrate this move. Your heart rate will soar and you will feel the tightness in your legs immediately. How to perform
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