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Tips to Decrease Body Fat, Increase Lean Muscle Mass and Improve Metabolism

Stressed to reduce weight ??? Not anymore….. Just Follow the below steps and get freedom from the Visceral and Subcutaneous Fat in your Body.

Body recomposition : What is it ?

Body recomposition is a fitness goal that focuses on optimizing your body composition of macros like Carbohydrates, Fats and Proteins. Rather than setting goals based on your body weight, body recomposition goals look at lean body mass and fat, the two main contributors to that weight, and how they compare to each other.
As a starting point for body recomposition macros, aim for about 30-35% of your total calorie intake from carbohydrates; 30-35% from protein; and the remaining 30-40% from fats.
Carbohydrates and protein contain four calories per gram; fat contains nine calories per gram.

Focus on FOOD Habits ( 33 % )

  • Don’t skip meals especially Breakfast and do not fast (crash diet) in an attempt to lose weight (frequent fasting slows metabolism)
  • Eat 4 to 5 small meals spaced 3 to 4 hours apart (Create a Meal Plan)
  • Stay adequately hydrated and drink water 2-4 liters depending on your daily routine., environmental conditions and exertion levels
  • Avoid fatty foods, processed / packaged food, foods high in simple sugars.
  • Count your calories INTAKE (eating/drinking) and OUTPUT (day-to-day + Exercise). Note that CALORIES STORED/USED = CALORIES IN -minus- CALORIES OUT

Focus on your WORKOUT and EXERCISE routine ( 33 % )

  • engage in Weight Training to increase lean muscle mass.
  • engage in Functional and Cardiovascular Training.
  • Keep learning on new ways to exercise / hire a trainer for 3 months to get used to a new regime and plan.

Focus on RECOVERY and SLEEP ( 34 % )

For me, Recovery takes lead than all of above, because recovery prepares us to engage in further Exercises fruitfully, give more power to our regime and more growth to the impacted muscles.

Recovery and Sleep also helps us digest the food properly for proper absorption as well as distribution to multiple organs of the body for their maintenance, growth and functioning.

  • engage in Quality Sleep for 7-8 hours allowing body to recover (use wearable trackers to measure Sleep Quality).
  • engage in a relaxing Massage session like Deep Tissue and Thai Dry Massage to fix the knots and help release muscle tension. Also on weekly basis apply suitable Herbal Oils (Abhyanga) all over your body, especially joints. Your skin, muscles, joints and Mind will thank you for the same.
  • Meditate and Relax for a better Recovery, Focus and a calm Mind to deal with matters throughout the Day, week, and year ahead.

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