Improving body composition (skeletal muscle to fat ratio) combines a healthy DIET, working on your RECOVERY, maintaining a proper EXERCISE regimen (strength/cardio), logging good quality SLEEP each night, and managing your STRESS levels. It may sound simple, but anyone who has tried to improve their body composition knows how challenging it can be to modify their daily habits to align with their health and fitness goals. The results you seek will take time and consistent effort. Think of where you are and how you got here; that didn't happen overnight, so it's essential to acknowledge that change will take time. Pay attention to those small wins such as your pants fitting a bit looser, noticing more energy throughout the day, obtaining better sleep at night, and that new muscle you see popping up on your body you've never seen before.

DIET (what you eat and drink matters)

Weight loss happens when your body expends more energy than it consumes, meaning eating fewer calories than your body burns daily. While this is true, it's much more complex. The type of calories you consume also plays an essential role in changing your body composition and overall health. Focus on eating natural whole foods and limiting processed foods from your diet. Food is fuel, and natural whole foods are your body's preferred fuel for optimal health.

TIP: Always have a healthy snack on your person. Munching on a handful of dry roasted almonds instead of grabbing a quick bite of fast food can tide you over until you can prepare a healthy meal to fuel your body for optimal health.

RECOVERY (active recovery)

It's important to remember that you're not building muscle in the gym; that happens when your body is in a state of rest. Active recovery promotes healing as it increases blood flow to the damaged tissues. If you overlook recovery, it will be harder to achieve your goals and, depending on the intensity of your workouts, can lead to overtraining and injury.

TIP: Opt for a recovery workout after days you hit the gym hard, your body and mind will thank you, and you will be closer to reaching your goals. An effortless bike ride or stroll through the park is an excellent option if you need help figuring out where to start.

EXERCISE (strength & cardio)

Our bodies require movement, and our current lifestyles do an excellent job of keeping us sedentary. Anything that gets you moving and increases your heart rate is a significant first step. Aim to get at least 30 minutes of moderate aerobic exercise 5 days a week. Slow-state cardio has gotten a bad rap in place of high-intensity training, but the truth is, we need it; it's all about balance. Doing the correct mix of strength, cardio, and recovery workouts throughout the weeks is essential. The trick is knowing what to do and how much of each you should be doing.

TIP: If your workouts are leaving you exhausted, focus on recovery and modifying the intensity of your activities. If you need help finding a balance, a personal trainer can be a valuable source to help guide you.

SLEEP

Sleep is fundamental for overall health and as essential as diet and exercise for maintaining a healthy body weight. Skimping on sleep puts your brain in a foggy state which primes you to make bad decisions. These include but are not limited to canceling plans to meet your friend for that afternoon workout or ordering a pizza for dinner instead of cooking a healthy meal. It's okay if this happens a few times, but the problem is that most of us are sleep-deprived every day and falling victim to these bad decisions, negatively affecting our mental and physical health.

TIP: Set your phone down and go to bed early tonight.

STRESS MANAGEMENT

Taking care of your physical, mental, and emotional well-being is essential. We need to learn healthy ways to release stress; the trick is trying different methods and finding out which works for you. Stress management can be as simple as taking a hot bath in the evening while listening to your favorite music or talking to a good friend that cheers us up. Whether you are a yogi, crave the hot room, or like to curl up on the couch with your pet, your well-being and workouts will benefit from these stress-relieving activities.

TIP: Don't neglect yourself; sign up for that free yoga class or therapy session you've been putting off.

A certified personal trainer can be highly beneficial in kickstarting your fitness journey. Click the button below to schedule your free consultation. We can't wait to hear from you!