Why Body Scanners and Body Fat Scales are Poor Ways to Track Body Composition
The major floor is they rely on bioimpedance. Bioimpedance sends an electrical current through the body to measure resistance. Fat free mass contains a high percentage of water so will provide less resistance, fat (or the lack of water it contains) will provide more resistance. The claim is that this resistance measurement will tell you how much fat you have.
Stop trying to train your way to fat loss!
One of the biggest mistakes people make when working on improving body composition is trying to train fat away. This normally manifests itself in the form of metabolic conditioning, hiit or whatever you want to call it. EMOMs, AMRAPs, circuit training etc have no place in an effective and efficient muscle gain/fat loss program and yet so many people use it and worse, coaches still prescribe it as an effective method to try and attain that goal…
8 Reasons Compound Barbell Lifts Aren’t the Best Choice for Physique Goals
First of all, this isn’t an article slamming training with a barbell. Barbells can have useful application for performance goals such as pure strength or powerlifting but for the vast majority of people they have way too many downsides to make them relevant choices for muscle growth and body composition goals.
Maintenance Calories and Fat Loss
Maintenance calories can be defined as the number of calories that doesn’t cause weight gain or loss. This would be the total of your body’s required calories for organs and systems to function optimally, plus the calories required for your daily activities (work, training etc). If the number of calories you’re eating matches the number of calories used each day, weight remains the same.
Training: 5 Steps to Muscle Growth
Step 1 Select exercises that work with your structure.
This means no square pegs in round holes eg if your back squat resembles that of a powerlifter, low bar, with a high degree of forward lean, it’s not gonna be great for quad development. A lunge variation, leg press or hack squat machine will provide you with better results. No specific lift is essential for growth, it’s more important to select appropriate exercises for your body and one’s you can execute effectively for muscle growth.
For Best Results; Pick One Goal
Different goals require different training and nutrition approaches, so once you start training for multiple goals at the same time, all of those goals are going to be compromised.
3 Common Mistakes When Trying to Lose Fat (and how to avoid them)
1 - Weekend binges/taking weekends off
It’s very common to see people mess up their diet by giving themselves weekends off. It can cause a lot of frustration because they’re working so hard and sticking to t he plan most of the time only to those two days snatch away all that progress. We don’t want to constantly be applying damage limitation measures but forward planning can do exactly that, when it’s needed.