Shifted the weight but now you want to see some muscle? Or just wanting to drop that last bit of fat? This is usually the case once you've 'hit that number' on the scales + still aren't satisfied, our goals become more aesthetic focused.
So you, my friend, are after a change in body composition (the ratio of fat to fat-free mass).
Here's my 3 tips for changing your body composition:
1. Add in more cardio
Let's start with the most unpopular...more cardio - now I'm not saying crush 60 minute sessions on the cross-trainer.
It can be as simple as upping your step count each day or a quick 10 minutes at the end of your usual strength session.
Those extra fat-burning minutes soon add up over the days + while it doesn't feel much you can really see results in a few weeks!
2. Change your rep ranges
If you're already utilising strength-based sessions but want to maximise muscle building (hypertrophy) then you might want to look at your rep ranges!
Generally, for hypertrophy, we want between 6-8 reps with 3-5 sets at between 70-80% of our 1RM...
So in English...to build more muscle aim for either:
3 sets of 8 reps at 70-80% of your 1RM
Or
5 sets of 5 reps at 75-85% of your 1RM
Or mix and match between the two!
3. Switch up your food
Whether you track or not, you can play around with your macros + calorie intake to help shift your composition.
From my own experience, I've found either of these can generate change:
• Lower calorie intake (ALWAYS use caution when doing this - consult someone who knows to help you with this as going too far will have the opposite effect)
• Lower your carb intake (see above advice!)
Do not, however, do both at the same time - your body will hate you. As I said, when it comes to diet, always seek advice from someone qualified.
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