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Lose fat, gain muscle. Known as "body recomposition", many people believe this is impossible or reserved for a small percentage of people But that's not entirely true. Most people can definitely build muscle and lose fat at the same time. With the right nutrition and training plan, you can actually signal your body to use its existing fat stores as energy towards building muscle, and as a result, achieve body recomp. So, how do we do it? Well, there are 3 steps to a successful recomp, starting with nutritionAlthough you'll want to be in a calorie deficit to stimulate fat loss, the calorie deficit you use shouldn't be as aggressive as it would be during a typical dieting phase. As for what that sweet spot is, a 2021 meta-analysis suggests a deficit of between 300 to 500 calories. TO CALCULATE YOUR MAINTAINANCE CALORIE : https://www.omnicalculator.com/health/maintenance-calorie That said, the data from subjects following standard fitness programs employed in research studies, which usually aren't the most ideal programs for muscle building. So with the optimized training plan I'll show you later, it's very possible you'l be able to build muscle even in a 500-calorie deficit and beyond. However, based on this data, if you want to maximize your odds of being able to recomp, it's likely that a slight deficit of around 200-300lories is best. Click belNext, protein: eat too little protein, and your body will start to look for it elsewhere, such as your existing muscle mass. As for how much to eat to counteract this for successful body recomposition, I think it's pretty safe to say that you will be pretty close to maximizing growth potential at about 0.8 g/lb BW. And if you really want to be on the safe side, bump it up to 1 g/lb BW. TO CALCULATE YOUR MAINTAINANCE CALORIE : https://www.omnicalculator.com/health/maintenance-calorie So the next step is to pair your nutrition plan with a training plan designed to force your muscles to grow. Research suggests that both lighter weights and heavier weights can work. But this does heavily depend on one factor: effort. You need to take each of your sets at least within 3 reps short of failure. And this brings me to an important point I want to make There really isn't a "special" body recomp training plan. Ilt's about doing the basics and doing them well. And to make sure you don't sabotage all the work you put into your nutrition and training, try to get at least 7 hours of sleep per night. Alright now that we've covered how to lose fat and gain muscle, let's discuss the most important part: who body recomposition is best suited for and whether or not it's actually worth your time pursuing. So there are 3 main groups of people best suited for body recomp: beginners, those who're de-trained, and those who've been just "going through the motions" But even if you do fall into one of those groups, note that youcannot be too lean. I'd say around 15% body fat for males and at least 22% for females is a good minimum. But is trying to build muscle and lose fat at the same time worth your time? First off, if you're someone who's pretty lean or has been training both hard and consistently for at least 6 months, then you're probably going to have a harder time trying to recomp. Secondly, even if you are likely to recomp, you should also consider what your main goal is right now. I know you want both, but what's truly more important to you right now - building muscle or losing fat? For example, while you might end up building a little muscle during a recomp, most research suggests that a surplus or "lean bulk" is likely superior. And if your main goal is to lose fat, then a slightly more aggressive deficit would definitely lead to more fat loss with the possibility that you'll stillbe able to gain a bit of muscleAnd perhaps just as important, we as humans like to see things go in the right direction. During a recomp, results can be slow, and your body weight doesn't really help indicate whether things are going in the right direction So you'll have to rely on other metrics like small differences in progress photos, strength in the gym, how your clothes are fitting, and tracking your waist circumference over time. Without proper guidance, this can be a lot more difficult to navigate than a traditional bulk or cut where the scale and quicker body changes can lead the way. That said, I do think for some people it's worth a shot. Just always remember that proper nutrition and hard, consistent training is what matters the most. Optimize that, and it's very likely you'll be able to recomp to some extent regardless of the exact approach you use Click below to subscribe for more videos: https://www.youtube.com/@Yourgoals-s5c

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Visit http://www.FaceTransformation.com for more great articles, videos, and secrets on how to stay young and sexy! http://www.FaceTransformation.com is the place for the best facial exercise programs on the planet, as well as info on all-natural techniques on beauty, health, and anti-aging! VIDEO TRANSCRIPT ------------------------------- Loose Skin Treatment After Losing Weight If you are looking for ways to lose weight, the first thing you should know is that it will take time. With determination, patience and rigid exercise and diet, it is possible for anyone to lose weight. This weight loss will not only will make you look younger, but will also add years to your life as well as add general good health. But the only drawback of losing weight is that, if you lose weight too quickly, your skin also becomes loose. So instead of gaining confidence in your new look, you may find yourself feeling depressed over sagging skin! There are products in the market that will offer a miraculous treatment, but most of them fall quite short of this claim. The best way to tighten loose skin may differ from person to person. Some benefit from a proper diet and exercise program while others opt for surgery as their loose skin treatment. Here are some of these treatments you can undertake: Exercise: Exercising regularly keeps your heart healthy, your bones strong, and your overall mood better. There are some exercises which work as a loose skin treatment. Such exercises tone the muscles underneath your loose skin and increase the blood flow to that region as well. These two factors in turn result in tighter, as well better, skin. Food: To improve skin elasticity, loss of which is the main reason for loose skin, it is very important to have a diet rich in fatty acids. Food items like avocados, eggs, nuts, soybeans, fish and legumes contain the required amount of fatty acid your body needs. Further supplements of fish oil can also enhance the fatty acid in your body. Age: As you age, your skin naturally loses its elasticity. So if you are older and you have lost a good amount of weight, then getting that tight skin back will be a little difficult. But for someone younger than you, it may not pose so much a problem. That is why when you go for any loose skin treatment, keep your age in mind and set goals accordingly. But that does not mean you shouldn't exercise to lose extra weight. Remember it is better if you are healthy with good, but loose skin, rather than overweight with tight skin! Water: We all know that we are supposed to drink 8 glasses of water every day, but how many of us really do this? So if you are not doing this, make sure you start to follow this requirement as soon as possible especially if you have quite an amount of loose skin. With proper intake of water, your cells will stay hydrated and hence will have proper blood circulation. Also to maintain skin elasticity, skin cells need water. So drink your quota of water every day to keep those cells hydrated for better, tauter skin! Surgery: If none of these loose skin treatment works for you, surgery is an option. This surgery, performed under general anesthesia, removes your excess skin with each side of incision pulled tout and stitched. This procedure will also require a little time. But during that period, you have to make sure you don't gain weight as the skin will need time to heal.

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Looking for a super healthy, high protein breakfast that supports fast weight loss and keeps you full for hours? Try this Overnight Chia Oats recipe! It’s quick, easy to prepare, and packed with nutrients your body needs to burn fat and build lean muscle. No cooking, no sugar – just clean, whole ingredients that fuel your day! ⸻ ✨ Benefits of This Recipe: ✅ High in Protein – Supports muscle maintenance & fat burning ✅ Rich in Fiber – Helps digestion and keeps you full longer ✅ Chia Seeds – Loaded with omega-3s & antioxidants ✅ Perfect for Meal Prep – Make ahead and grab on busy mornings ✅ Low Calorie & Clean Ingredients – Ideal for weight loss diets ✅ No Refined Sugar – 100% natural and healthy! ⸻ 🕒 Prep Time: 5 Minutes 🥣 Servings: 1 🧊 Soaking Time: Overnight (or minimum 4 hours) ⸻ 📢 Try this healthy chia oats recipe and kickstart your fat loss journey naturally! Don’t forget to LIKE, SHARE & SUBSCRIBE for more healthy recipes every week! 💪🥗 #HighProteinBreakfast #OvernightOats #WeightLossRecipe #ChiaSeeds #HealthyBreakfast #MealPrep #FatLoss #NoSugarBreakfast 💬 Your Queries Answered: • How to make overnight oats for weight loss? • Best high protein breakfast for fat loss? • Are chia seeds good for losing belly fat? • What can I eat for breakfast to stay full longer? • Easy no-cook breakfast ideas for busy mornings? • How to use chia seeds and oats together for weight loss? high protein overnight oats for weight loss, overnight protein oats for weight loss, overnight oats for weight loss with chia seeds, healthy overnight oats recipe for weight loss high protein, overnight oats with chia seeds for weight loss recipe, overnight oats for weight loss, overnight oats for weight loss recipe, healthy overnight oats for weight loss, overnight oats for weight loss peanut butter, overnight oats recipe for weight loss, overnight oats for weight loss skinny recipes, overnight oats, overnight oats vegan, overnight oats ideas, mango overnight oats, overnight oats recipe, bounty overnight oats, healthy overnight oats, overnight oats protein, protein overnight oats, overnight oats recipes, coconut overnight oats, snickers overnight oats, tiramisu overnight oats, overnight oats meal prep, how to make overnight oats, overnight oats chocolate, chocolate overnight oats, overnight oats with water, dairy free overnight oats, overnight protein oats, easy overnight oats recipe 📌 Disclaimer: The information provided in this video is for general informational purposes only and is not intended as medical advice. Always consult with your doctor or a qualified healthcare professional before starting any new diet, fitness routine, or weight loss program—especially if you have any pre-existing medical conditions or dietary restrictions. Individual results may vary based on age, gender, body type, and overall health. © All Rights Reserved This video and its content (including recipes, visuals and descriptions) are protected by copyright. Unauthorized use, reproduction, or redistribution of any part of this content is strictly prohibited and may result in legal action.

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Ms. Vani Krishna, Chief Nutritionist, Manipal Hospital Varthur Road, speaks about losing weight. She highlights the importance of maintaining a healthy diet, and shares some helpful tips for weight management. Watch the video to know more. Consult our expert here - https://bit.ly/3YseOu2 #ManipalHospitalVarthurRoad #YourManipal #LifesOn #Healthcare #WeightLoss #Nutrition #Diet

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