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Your Body Composition Goals - What You’re Doing Wrong

There’sWhen it comes to weight loss goals, we've been trained to think and see this common word — "LOW."

  • Low fat
  • Low carbs
  • Low calories

For many of us, skipping meals has also become a common preference.

It's also common to see those looking to prioritize weight loss focus on excessive cardio and no stress on weight training — at the gym.

And throughout this whole process, prioritizing mindfulness takes a back seat.

 

Does this sound like you?

For as long as we can remember, professionals have used body mass index (BMI) in clinical settings to indicate an individual's overall health status. Although it is relatively convenient and inexpensive, this method has its limitations.

However, BMI does not consider changes in weight in terms of fat mass or muscle mass.

 

A Better Way To Look At Body Composition

A more accurate analysis of health and progress considers fat, bone and muscle mass.

Understanding your body and determining the trends in fat and muscle mass allows you to optimize your health while reaching your fitness goals.

 

This is why your scale is not the best indicator of what's happening!

When individuals attempt to change their physique, their body weight is often used to indicate their fitness progress or lack thereof. When they do not see a decrease on the scale within the first week or two of starting their fitness journey, they often assume that no fat loss has occurred.

Scales can be deceiving! When training, nutrition, and recovery are on point, you should expect to see your weight remain the same or increase in the first couple of weeks, followed by a decrease on the scale. The amount does not depend on the person's body composition or overall fitness level at the program's start.

A change in body composition is not determined by overall weight. Fat, muscle, bone mass, and water contribute to the number you see on the scale each week. That is why it is not a good indicator to determine progress regarding body composition.

Hypothetically, in your first week of training, you could lose 1 pound of fat and gain 1 pound of muscle, leaving your weight where you started. However, if you were to check the progress by your measurements, you would have reduced in size.

A pound of muscle is four times smaller than a pound of fat because muscle is denser than fat. Building lean muscle through simple compound exercises and clean and proper nutrition is the more effective and healthiest way to raise your metabolism.

 

The Best Ways To Measure Body Composition Progress

  1. Measuring Tape: You can become considerably smaller (leaner) without dropping on the scale. This is why measurements are a great way to track your progress regarding body composition.
  2. Progress Photos: It is great to look back on progress photos when assessing your fitness progress during transitions.

 

The REAL Critical Factors To Your Body Composition

Training

A change in body composition (reduced fat and increased muscle) gives you a more defined look.

This is achieved by prioritizing muscle retention through strength training and progressive overload.

Training to build and maintain muscle should be for anyone with health, fitness and vanity goals.

Diet

Don't be fooled by diet culture messaging. It has taught you that low-calorie everything and low fat is smart. But let's be honest, chasing your fullness all day is pretty silly.

Think inclusion rather than exclusion. Yes, starches and carbohydrates like potatoes are great and deserve a place on your plate, as do more vegetables and fruit.

Anyone who wants to train well should utilize carbohydrates around your training smartly.

Having protein alongside a source of carbohydrates after an intense workout can further help your body replenish its glycogen storage while aiding in muscle recovery.

Generally, you would have to eat 1 gram of protein per kilogram of body weight per day to maintain muscle. To help build muscle, you would have to consume 1.6-2.2g/kg body weight per day.

Eating a serving of protein (average 25 g's) every 3-4 hours is a rule of thumb. However, if you want to feel full longer and not reach for a snack right after your meal and balance energy and blood sugar levels, aim for between 30-50 grams of protein with each meal. See how satiated you feel, and watch how you lose the fat over time when prioritizing protein.

Recovery

Prioritize sleep over an early morning run! No rest days is a terrible strategy and toxic. Your muscles need to recover to re-build. You need time to adapt to the next stimulus (e.g. next training session). This is why rest days are essential.

Sleep Hygiene Is Crucial

We all need sleep, but most people do not get enough of it or the best quality. It's a good idea to integrate some sleep hygiene practices into your daily routine to reach your fitness goals. Aim to stop drinking caffeine by noon (ideally 8-10 hours) before bed.

Our bodies love routine, and sun exposure can help rest our circadian rhythm, helping us sleep better. Not enough sun exposure during the day and too much exposure to light in the evenings (staring at screens all evening) can affect the hormone cycle.

 

Summary

1) Strength Training: Progressive overload is critical when it comes to gaining strength. Your focus needs to be on getting stronger and lifting heavier weights — with proper form, doing more reps within your sets and progressing.

2) Eat Adequate Protein And Lift Heavy: Protein is the most essential macronutrient that you NEED to increase and build muscle mass. You see...your muscle only grows when and if you give it the right stimulus. You need to overload the bar and the building blocks to make your body adapt to it — progressively. To see muscle, you need to build it first. Which takes time and consistency!

3) It Will NOT Happen Overnight: Focus on the long-term goal and try to make this a priority. Learn to love the process and stay patient. As they say...sometimes the fun is in the journey!

 

Elite Health's Oxandrolone

If you need an extra boost to build more muscle and change your body composition, try Elite Health's Anavar/Oxandrolone.

Oxandrolone, also known as Anavar, is an oral anabolic steroid hormone. This drug was intended to treat catabolic disorders. Due to its oral bioavailability, Anavar is an excellent drug. This means that it can be taken orally and resists metabolism by the liver. As opposed to testosterone, Anavar does not convert to estrogen. In addition to other catabolic disorders, Anavar is used to prevent frailty and loss of muscle mass caused by aging, also known as sarcopenia.

What are Anabolic-Androgenic Steroids?

In the body, anabolic-androgenic steroids (AAS) promote anabolism, which builds and synthesizes molecules. AASs are derived from the steroid hormone testosterone. It was developed to improve testosterone's anabolic properties while minimizing unwanted androgenic effects in treating catabolic medical conditions. Anabolic effects of AAS include promoting protein synthesis by efficiently utilizing amino acids, preventing protein breakdown, retaining nitrogen, and building lean muscle.

Anavar has been shown to:

1) Decrease total body fat and visceral fat
2) Increase protein synthesis in skeletal muscles
3) Increase dietary energy and protein intake
4) Increase nitrogen retention
5) Increase muscle function, growth, strength and physical activity level
6) Replace the natural loss of androgens and estrogen hormones

 

Need a boost? Help is closer than you think!

Elite Health has helped thousands take control and return their bodies to optimal health.

Our personal and customized approach gets you performing at your peak and feeling like yourself again so you can live your best life!

Speak with one of our specialists today to learn how to get the supplements your body needs.

 

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