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VIDEOS YOU’LL ENJOY
👉 WHAT I EAT IN A DAY: • FAT LOSS MISTAKES: Avo...
👉 BODY RECOMP (CONDENSED): • How to Lose Fat and Ga...
👉 My Fitness Journey: • PERFECT BODY to MY HEA...
Hi I’m Meg 👋 and I’m on a mission to get a barbell in every woman’s hands. My love for lifting weights runs deep and I’m passionate about using my platforms, like this channel and my strength training app (Stronger by the Day) to educate others and make strength attainable for all. I’ve been in the industry for about 10 years and I’m an ISSA Certified Personal Trainer, Precision Nutrition L1 Coach, Certified Pre- & Postnatal Coach, USAPL Certified Club Coach, and Safe Sport Certified.
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Hello my strong strong friends! *Body recomposition* is when you simultaneously gain muscle and lose fat at the same time.
Many people have been lead to believe that they either need to focus on fat loss, or muscle gain one at a time. While that may be true for some people, but there are a few categories of people that body recomp can work for - and work for quite easily. So keep watching to find out if you fall into one of those categories.
*There are 4 different categories of people can achieve body recomposition quite easily:*
1. New lifters (keep listening because you might be one)
2. If you have a lot of weight to lose
3. Detrainees
4. Using steroids
If you don't fall into those categories, then recomp is still possible, but instead of noticing changes from month-to-month, you might only notice them from year to year.
*General Guidelines on How to achieve body recomposition:*
1. *Calorie Balance:* Sustain a caloric maintenance while eating enough protein. For many beginners, figuring out what maintenance calories are AND THEN, ensuring they're getting enough protein is sufficient.
1. Especially if you're coming from a poor diet overall, focusing on getting enough protein alone will help with satiety, building muscle, and retaining lean body mass.
2. Protein Target: 1g of protein / lb of bodyweight. With an upper limit of 250g
2. *Prioritize Strength Training* with a solid program that utilizes progressive overload
1. If you’re not on a program yet, then you need to be.
2. Squat, bench, deadlift, hip thrust, Row. Compound movements that give you the most bang for your buck in the gym.
3. Stick to your training program for 8-12 weeks. Get stronger in those fundamental movement patterns. Track what loads you're using so you're constantly pushing it in the gym.
3. *Cardio:* Yes you can do cardio. Since you're focused so much on the gym now, then I'd recommend finding an outlet for cardio that you enjoy.
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