In today’s world, people are becoming increasingly aware of the potential health risks that are associated with years of unhealthy eating, stress and close to zero physical activity. They tend to search for quick-fix ways to negate the effects done on their body over the years and find respite in cardiovascular training.
When someone chooses to start with the process of getting back in shape or losing some extra pounds, they have an array of options at their disposal. Them being:
- Cardiovascular Training
- Calorie Deficit
- Strength Training
- Cardio and Strength Training in conjunction
- Functional Training
Weight Loss, Fat Loss or Body Recomposition?
What one must understand is that there is a huge difference between Weight Loss, Fat Loss and Body Recomposition.
What a layman will call Weight Loss is Fat Loss for informed people and Body Recomposition for athletes.
Now what exactly is body recomposition? It simply means changing the way the body looks by burning down the fat and building some muscles simultaneously. There’s drop in weight initially followed by a period of no loss. This happens because the weight from fat gets reduced and simultaneously muscle fibres get bigger and stronger, hence adding on to the body weight.
The Focus of Weight Loss:
The negative part of Weight loss is that one loses muscle mass as well as fat. Whereas, we should just focus on fat being burnt and building muscle which in turn has many benefits. Some of them being:
- Increased metabolism
- Increased insulin sensitivity
- Decreased fat accumulation
- Better musculature
But there are a few prerequisites for who can undergo body recomposition, under what circumstances and how do they hit the mark?
There are two processes that take place in your body every day:
- Protein Degradation:The breaking down of protein into smaller components like peptides and amino acids.
2. Protein Synthesis:The integration of peptides and amino acids to constitute protein.
The How of It:
Ideally, the rate of protein degradation and muscle protein synthesis remains more or less balanced. Thus the person is not gaining or losing muscle. But for the body to add more muscle, the rate of muscle protein synthesis must exceed the rate of degradation.
How to do this?
- You must include resistance training in your schedule in addition to cardio. Resistance training is imperative as it induces muscle breakdown which signals the body to ramp up protein synthesis.
- Changing the body composition of any person requires proper diet structuring which emphasizes on all three macro nutrients as well as micro nutrients. It boils down to trial and error method to see how a particular kind of body reacts to any diet protocol. But, for most people undergoing a re-composition, the diet consists majorly of proteins, fats and carbohydrates (in the same sequence).
- Carbohydrates must be kept in and around the workout so that it gets shuttled to muscle cells and not get stored as fat.