How to Tone Up and Lose Body Fat

Let's talk about something we rarely discuss here: body recomposition!

It's a flashy word used to describe the effort of gaining muscle and losing fat. HOW do we make that happen?

A: More Cardio.

...

Just kidding! More Cardio just makes us HUNGRIER!😂

Here's what makes body recomps work:

1. Pinpoint your recommended total energy in (usually for fewer calories, but sometimes MORE if you "don't eat that much" now) and the proportions of energy: protein, carbs, and fat.

Here are two tools for that: Precision Nutrition and TDEE. Neither tool is perfect, but they will give you an idea.

Macronutrient-wise, you can start with the standard 30%Pro, 35%Carb, 35%Fat before altering it to fit what you usually do.

(Please humbly remember that what we usually do is probably not working or we wouldn't be calculating this stuff right now!)

2. Strength train regularly (minimum 2x per week) to mitigate the portion of weight lost as muscle mass in the weight loss process.

3. Get yer steps in for health! Recommended minimum: 7-8000 steps/day. This doubles nicely as "Zone 2" training. And it teaches/reminds your body to flex the "fat burning" or insulin - glucose system.

4. Zone 5 Training = Lung-exploding work that when done properly, you don't want to do for more than 5 total daily minutes, but probably don’t need more than 15 total weekly minutes. That's good for your heart & lungs, mitochondria, and other big biological marker words.