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Welcome to our comprehensive guide on body recomposition, where we demystify the process of simultaneously losing fat and gaining muscle to sculpt your dream physique! 🏋️‍♂️💪 In this video, we break down the science behind body recomposition and provide you with a step-by-step plan to achieve optimal results. 🔍 What's Covered: Understanding Body Recomposition: Dive into the science behind simultaneously building muscle and burning fat, debunking myths and setting realistic expectations. Nutrition Essentials: Learn the key principles of a balanced diet that supports muscle growth and fat loss. We'll explore macronutrient ratios, calorie cycling, and meal timing. Strategic Training Approach: Discover the most effective workout routines for body recomposition, including strength training, HIIT, and cardio strategies. We'll guide you through the perfect blend of exercises to maximize results. Recovery and Rest: Understand the importance of rest and recovery in the body recomposition process. Tips on sleep, stress management, and active recovery techniques. Monitoring Progress: Explore effective ways to track your progress, from body measurements and photos to adjusting your plan based on results. 🚀 Ready to transform your body? Follow this step-by-step guide, and let's embark on your body recomposition journey together! Hit that subscribe button, like the video, and share it with anyone looking to achieve their fitness goals. Let's get started! 💥 #BodyRecomposition #FitnessJourney #transformyourbody Body recomposition is a process of simultaneously losing body fat and gaining muscle. It works for inexperienced and overweight trainees because they are more sensitive to training stress and have more stored energy (body fat) to fuel muscle growth. Trainees must resistance train, be in a calorie deficit, and eat enough protein (at least 0.7 grams/lb). Is a Body Recomposition Good for Everyone? Body recomposition is the most efficient way to drastically improve one’s appearance, which makes it a desirable approach. The problem is that body recomposition is generally not the best method for most people beyond the beginner stage. Building muscle in a calorie deficit is possible, but it is far slower than if someone is in a surplus. Results would come incredibly slowly and be more difficult to track with popular methods, such as tracking body weight, taking body measurements, and monitoring visual improvements through progress photos and videos. Traditional bulking (controlled weight gain) and cutting (controlled fat loss) cycles would be more effective. A recomposition is suitable for people new to training (particularly overweight individuals), those returning from a long break from training (being able to experience newbie gains again), and lifters who take performance-enhancing drugs (PEDs). Given the greater sensitivity to training and the higher amounts of stored energy in the form of body fat, an overweight beginner will likely see muscle growth even in a bigger calorie deficit that results in greater weekly fat loss. How to Coach a Recomposition: 4 Steps Step 1: Build a Training Plan A basic muscle-building plan will be enough for a successful recomposition if trainees also take care of their nutrition and recovery. You can start with three weekly workouts and approximately ten direct sets for the large muscle groups and 5-6 for the smaller ones. Step 2: Calculate a Small Calorie Deficit The ideal deficit is typically around 500, resulting in the recommended weekly weight loss of 0.5-0.7% of body weight. However, that’s likely too much for body recomposition unless the person has a high body fat percentage (30+% for men and 40+% for women). A smaller deficit of around 150-200 calories is better for most people because it allows for steady fat loss without being too significant to impair muscle growth. Step 3: Calculate the Protein Needs Getting enough protein is another crucial piece of the body recomposition puzzle because the nutrient supplies the building blocks (amino acids) needed for muscle recovery and growth. According to research published in the Journal of Nutrients, the recommended protein intake is 1.6 to 2.2 grams per kilogram of body weight or around 0.7-1 gram per pound. People doing body recomposition might benefit from up to a gram of protein per pound instead of 0.7-0.8 grams, though there is no definitive proof. Protein timing doesn’t appear to play as big a role.

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Is the next wave of weight loss drugs “game changing,” or simply an option in the weight loss toolkit? Could they actually keep you from reaching your deepest goals in your health journey? In early 2021, trials for weekly semaglutide (Ozempic) injections, currently approved as a diabetes treatment, showed intriguing results for weight loss. Here’s a summary of the trial, and what I think as the Guilt-free Weight Loss Coach. Take the first steps with the free Gameplan 4 Minutes to Start Losing Weight (no crazy diet) https://fitforfreelance.com/minutes/ Watch the semaglutide weight loss playlist: https://youtube.com/playlist?list=PLJDyCf9GXRgPvfwXxz6d8cIYZ4M1gsRO6 Learn more about GLP-1 receptor agonist medications: https://www.youtube.com/watch?v=Jtq5rbTtZCI Read the original journal article https://www.nejm.org/doi/full/10.1056/NEJMoa2032183 Watch How to Stay on a Diet for Freelancers: https://www.youtube.com/watch?v=acZje3kIagY Ready to learn more about the Guilt-free Gameplan? https://fitforfreelance.com/coaching Join our SCALESMASHERS group to take ownership of your path of freedom and fitness https://facebook.com/groups/fitforfreelance Get the free Bodyweight Workout Gameplan! https://fitforfreelance.com/bodyweight/ Tweet this video: https://ctt.ac/1mQqf Say hi on social: Instagram: http://instagram.com/fitforfreelance Twitter: https://twitter.com/fitforfreelance LinkedIn: https://www.linkedin.com/in/reggie-wilson-ms-8052a1ba/ YouTube Video URL: https://youtu.be/Jqm1DiXY0hk Disclaimer: Fit for Freelance does not provide medical advice- this is for consumer educational use only. This channel’s content should be considered or used as a substitute for medical advice, diagnosis, or treatment. We advise viewers to always seek the advice of a physician or qualified health care provider with any questions regarding personal health or medical conditions. All content and paid services for online certified personal training consultation are intended to be within the scope of practice of certified personal training. Thanks! #semaglutide #weightloss #fitforfreelance 0:00 "NEW" WEIGHT LOSS DRUG? 0:48 Glucagon Like Peptide-1 Receptor Agonist-Ozempic 4:22 Doctor could prescribe medication for crucial chronic disease indicator 6:04 Decent way to start, but dependent on use 6:39 Not a solution for underlying health policy, food environment (BZP), nutrition education 8:14 Comment: How many servings of fruits and veggies per day recommended? 8:47 Doesn't account for nourishment, health habits 9:25 Semaglutide- minimal effect on shape and muscle tone 10:04 May undermine confidence goals 11:55 Semaglutide not ready yet, costs, side effects. Work upstream with causes! 13:05 Don't want to wait for a miracle drug to reverse health risks of overweight and get 5+ servings of produce?

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In this video, I will be going over the difference between weight loss and fat loss so that you can eliminate confusion and focus instead of the important aspects of losing fat! . It is very common to be confused about weight loss, especially when your scale says something different every day! How do you know if you are losing fat when one day the scale is up, and the next day it is down?! . I am going to clear all of that up for you in this video, so stay tuned! . My channel, Shane Hubbard Fit, is all about helping traveling professionals and busy men and women stay healthy and lose weight while on the go. . We post videos bright and early every Wednesday morning, so be sure to wake up ready to watch the news video! . FREE PDF - The 10 Most Important Tips for Staying Healthy and Losing Weight While on the Go . http://shanehubbardfit.com/10tips/ . Link to My YouTube Channel https://www.youtube.com/c/Shanehubbardfit . Let’s Connect on Social Media! . Facebook: https://www.facebook.com/shanehubbardfit/ Instagram: https://www.instagram.com/shanehubbardfit/