The Body Recomposition Manual | A Guide To Lose Fat, Build Muscle, And Live A Healthier Life: An Effective Way To Get Fit

Description

Do you want to be fit? Do you want to gain muscle? Do you want to be healthy? If you answered YES to the questions, then this is the right book for you. Because many people start off great with their exercises and eating plan but then quickly fall off of it. This is a common problem because we live in a society that expects instant results. It takes time to lose weight and get in shape, although you can begin this process in as little as seven days. You have to be ready to commit to weight loss and do what it takes to reduce weight. The weight isn’t going to come off on its own; you have to do some work. If you go into it thinking that there’s some magic bullet, you’re going to be disappointed in your results. Excessive weight can definitely be an obstacle in life. This is simply the harsh reality. Although you don’t want to give people the time of day who treat you any different, it’s a weird world out there and sometimes it’s just easier to not have an extra thing that people can judge you on, sigh. You also can’t lose fat, build muscle if you do not have the right tools and you have to look to a support system to help you out. A good support system is essential – the stronger it is, the easier it will be to accomplish your goals. This book is a great support system with right knowledge and tools and will provide you with the information you need to get that dream body of yours.. This book will show you: Getting Started with Body Recomposition Who is Eligible for Body Recomposition? When does an Exercise Stimulate a Muscle? Motivation Ideas Success Tips Body Recomposition mindset Nutrition for Body Recomposition Training for Body Recomposition Strength Training program Sleep for Body Becomposition Supplements for Body Recomposition Maintaining your Body Muscle so you don’t lose it, even over 50 Mistakes of Body Recomposition and how to avoid them If you have fat covering your muscles and want to get rid of it while still putting on muscle, then this book is a MUST READ for you. BOOK DESCRIPTION 4 ABOUT THE AUTHOR 6 INTRODUCTION 8 CHAPTER 1: GETTING STARTED WITH BODY RECOMPOSITION 10WHO IS ELIGIBLE FOR BODY RECOMPOSITION? 11 Newbies 11 Trainees returning after a break or injury 11 Overweight individuals 12 People on performance enhancing drugs 12 WHEN DOES AN EXERCISE STIMULATE A MUSCLE? 12 HOW TO STAY MOTIVATED TO ACHIEVE DESIRED MUSCLE MASS? 12 General Motivation Ideas Success Tips 13 BODY RECOMPOSITION MINDSET 13 CHAPTER 2: NUTRITION FOR BODY RECOMPOSITION 16 WHAT IS A CALORIE DEFICIT? 18 SETTING A CALORIE DEFICIT 18 WHAT HAPPENS WHEN WE OVER DEFICIT? 18 DAILY CALORIC INTAKE FOR MEN AND WOMEN 18 WHY MIFFLIN ST. JEOR EQUATION FOR CALCULATING BMR? 19 CALCULATING YOUR DAILY CALORIE INTAKE AND MACRONUTRIENTS SPLIT 19 THE BEST DIET FOR BODY RECOMPOSITION 21 Water 22 Fiber 22 PROTEIN 23 Protein Requirements 23 Can’t I get fat from consuming too much protein? 25 Protein before training 25 Protein after training 26 FATS 27 Fats before training 28 Fats after training 28 Omega 3-6-9 28 CARBS 29 Carbohydrates before training 30 Carbohydrates after training 30 MICRONUTRIENTS 31 Daily Needs of Micronutrients 31 Micronutrient Intake 32 Ideally, eat between 4-6 meals a day 33 EATING HEALTHY AND LOSING WEIGHT 34 THE BEST DIET 35 CHAPTER 3: TRAINING FOR BODY RECOMPOSITION 36 STRENGTH TRAINING 37 HOW TO DESIGN A STRENGTH TRAINING PROGRAM 38 Progressive overload is must 38 Training frequency is important 38 Enough rest period between sets 38 Know your workout intensity 39 BUILDING THE TRAINING PROGRAM 40 3 Day Full Body Workout Routine 404 Day Upper/Lower Workout Routine 42 5 Day Push/Pull/Legs Workout Routine 44 HIIT CARDIO 47 IMPORTANT CONSIDERATIONS 49 CHAPTER 4: SLEEP FOR BODY RECOMPOSITION 50 WHY DOES LACK OF SLEEP MAKE US MORE LIKELY TO INCUR INJURY? 51 WHY IS ADEQUATE SLEEP SO CRUCIAL FOR MUSCLE BUILDING? 52 SERIOUS TRAINING PUTS STRAIN ON MUSCLES AND CONNECTIVE TISSUE 52 HOW TO OPTIMIZE SLEEP FOR BETTER MUSCLE GROWTH AND FAT LOSS? 53 CHAPTER 5: SUPPLEMENTS FOR BODY RECOMPOSITION 54 WHEY PROTEIN POWDER 55 CASEIN PROTEIN POWDER 56 EGG PROTEIN POWDER 56 SOY PROTEIN POWDER 57 OTHER PLANT BASED PROTEINS 57 BCAA 57 CREATINE 58 HOW TO TAKE CREATINE 59 WHEN SHOULD YOU TAKE CREATINE 59 CYCLING CREATINE 59 CREATINE AND CAFFEINE 60 CREATINE IN A CUTTING PHASE 60 CHAPTER 6: MAINTAINING YOUR BODY MUSCLE SO YOU DON’T LOSE IT, EVEN OVER 50 61 PREVENTING MUSCLE LOSS 62 WEIGHT TRAINING FOR LIFE 62 GET ENOUGH PROTEIN 62 EAT RIGHT 63 TRAIN RIGHT 63 GET ENOUGH REST 64 LIMIT ALCOHOL 64 PHYSIQUE MAINTENANCE 65 NUTRITION 65 SUPPLEMENTS 65 CHAPTER 7: MISTAKES OF BODY RECOMPOSITION AND HOW TO AVOID THEM 66 NOT CONSUMING ENOUGH OF THE APPROPRIATE FOODS. 67 OFTEN KEEPING TO THE SAME SCHEDULE 67 SCREWING UP SETS EVEN THOUGH YOU DO THE BEST ON ANY MOVE. 67 OVERDOING CARDIO 68 CONCLUSION 69 REFERENCES 71