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

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

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

4. 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!

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

6. Nutrients you need
PROTEIN
CARBOHYDRATES
FATS
VITAMINS
MINERALS
WATER

7. 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

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

9. 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

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

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

12. 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

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

14. Size Difference

15. 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.