How Can I Change My Body Composition Health Zones For Body Fat Males 7-23% Females 11-33%

Body composition is the ratio of these four things Muscle Water Bone Fat Body composition is the ratio of these four things

Three Ways to change your body composition Diet/Nutrition (the way that you eat) Strength Train CRE activities

Calories in and Calories out There are 3500 calories in a pound To lose a pound you must either take in less calories than you expend, or expend more calories by exercising. Both together are the best way!

Diet WITHOUT COUNTING CALORIES “If it expires in a week, it’s good for you to eat” “Food is fuel” “Taper off your carbs”

Nutrients you need PROTEIN CARBOHYDRATES FATS VITAMINS MINERALS WATER

CARBOHYDRATES 4 cal/gram Give you energy to get through the day If you take in too many they are stored as fat Found in fruits, vegetables, grains

PROTEIN 4 cal/gram Used to build and repair muscle Found in all sources of meat, legumes, nuts, dairy, eggs, fish and seafood

FAT 9 cal/gram Need some fat for body processes and to cushion your organs Fat is used as a last source of energy, if it is not used it is stored as fat on your body Too much fat = too high body fat levels and disease Fat is found in meat, oils, butter, Crisco, lard, margarine

Do You Eat To Live, Or Live To Eat?? Change your mindset to: Food is fuel

TAPER OFF YOUR CARBS Reduce your intake of carbs throughout the day Breakfast 30% protein 40% carbs 30% fat Lunch 45% protein 25% carbs 30% fat Dinner 55% protein 15% carbs 30% fat

STRENGTH TRAINING More muscle = More calories burned 24/7 STRENGTH TRAINING INCREASES MUSCLE MASS More muscle = More calories burned 24/7 1lb of muscle burns 50 cal/day 1lb of fat burns 2 cal/day

Muscle takes up less volume so your clothes will fit better A pound of fat takes up 18% more space than muscle

Size Difference

Aerobic exercise burns calories and ultimately fat CRE/AEROBIC ACTIVITY Aerobic exercise burns calories and ultimately fat HIIT- High Intensity Interval Training: Short bursts of speed followed by short period of less intensity Best type of cardio to do because it burns calories during exercise, and at a higher rate for a longer period after you have finished. Also makes the time go faster. LSD- Long slow distance: Training at the same pace for the entire period of time.