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Body Composition

May 30, 2018 3 Comments

Body Composition

We have all heard someone say muscle weighs more than fat... Actually a pound of muscle weighs as much as a pound of fat. However, muscle takes up less space than fat.  A pound of muscle takes up as much space as a tangerine.  A pound of fat takes up the same amount of space of a grapefruit. 

When my clients first start a weight loss plan they usually tell they dont notice any big changes on the scale.  This is where I explain how pictures are the best tool for fat loss progress.   With my nutrition plan and fitness plans you will be burning fat, but gaining and maintaining muscle.  So the biggest changes will happen to your body composition.  You will notice clothes fit differently and muscle definition start to appear.  This means you are lowering your body fat percentage, which is how we get that tight lean appearance.  

In order to change your body composition or lower your body fat you need a solid nutrition and fitness plan set up.  My nutrition and supplement plans help speed up your metabolism for fat burn, but keep your muscles properly fueled for growth.  

Your fitness plan should be designed for you goals. You can read all over the internet about the three body types and how to train for each one.  There is ectomorph, endomorph, and mesomorph.  The ectomorph is the lean athletic body type who tends to have a faster metabolism and a hard time putting on muscle. There is the endomorph who is more round and has a hard time shredding weight. The mesomorph is right in between, they easily put on muscle and easily shred fat.  In my experience as a coach most people are not completely in one group or the other.  They tend to fall in between each category with tendencies of two body types.  

While your body type should be considered in your fitness plan, its more important to feed yourself for your goals and train for your craft or general health.  For example, if your shape tends to be more on the round side then you want to really focus on healthy eating habits and do HIIT for exercise.  This will bring your body fat down. If you are more on the lean side and want to gain mass you are going to have to eat 1.2g of protein per pound of muscle and pair it with quick digesting carbs.  Your training will need to be strength gaining focus with power lifts and lower reps.  Over the years I have worked with several body types and I notice most people's bodies actually make positive changes when they change their training up every 6 to 12 weeks. It also makes for more well rounded athlete with functional and aesthetic muscle. 

In my experience most people are successful in reaching their goals when they have a nutrition plan set in place and train in a way they enjoy.  Just dont get too routine with your training.  The body loves changes and responds to them. 

There are several supplements to include in your plans if you are struggling to hit your health goals.  Skinny Jeans (for women) and Weightloss formula are outstanding fat burners.  They kick start your metabolism when you first start a weight loss plan.  This is a great tool to help keep people on track in the beginning. Creatine and amino acids are great for helping add mass.  If strength and muscle gain is your primary focus you will want to look into creatine loading and supplements for recovery.  If you need help shoot me an email and Ill get you started in the right direction. 




3 Responses

Amber
Amber

June 07, 2018

Thank you so much for this blog post! I struggle with watching the damn scale!! I’m so glad I got in touch with you and started the fitness plan and supplements and nutrition. As I have not seen a difference on my damn scale I have noticed a huge difference in how I feel! Huge win!!!

Jesse Boland
Jesse Boland

May 30, 2018

I’ve met you a couple times, and always thought to maybe reach out to you to see how you may be able to help me with my fitness goals. I’m not horribly over weight, but I could probably drop 30lbs and still look like I had a couple extra pounds floating around. I’m a total laymen with nutrition and fitness, basically, the best shape I was ever in was in the marine corps. I was around 195lbs there, not in great shape but good. For 12 years after I maintained 205lbs even with a lack of exercise and drinking and eating what I pleased. Over the past three years I shot up to 238lbs and the things I used to do regularly like play softball are getting harder and harder. My biggest problem is I have no clue where to start no matter who I reach out to.

Jesse Boland
Jesse Boland

May 30, 2018

I’ve met you a couple times, and always thought to maybe reach out to you to see how you may be able to help me with my fitness goals. I’m not horribly over weight, but I could probably drop 30lbs and still look like I had a couple extra pounds floating around. I’m a total laymen with nutrition and fitness, basically, the best shape I was ever in was in the marine corps. I was around 195lbs there, not in great shape but good. For 12 years after I maintained 205lbs even with a lack of exercise and drinking and eating what I pleased. Over the past three years I shot up to 238lbs and the things I used to do regularly like play softball are getting harder and harder. My biggest problem is I have no clue where to start no matter who I reach out to.

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