Fundamentals of Body Re-composition

To achieve weight loss, a negative calorie balance must be achieved. There is no magic pill, there is no strategy to fool the body, there is no special food that will make you lose weight. There are ways to make the best use of the macronutrients (Protein, Carbohydrates and Fat), that you consume, but the fundamental fact is that to lose body fat, you have to eat less calories than you consume. Fact!

Here is another fact: weight loss is all in context. It depends on your body type, your activity level and how much weight you have to lose. It is also important to know that if weight loss is achieved exclusively through a calorie deficit, say a strict diet, then there is a strong chance that up to 40% of your weight loss will come from muscle.

The same can be said about using exclusively LSD Cardio (Long, Slow Distance) – to achieve a calorie deficit. LSD does burn fat, and if you are eating less calories than you consume then you will indeed lose weight, but you will be losing muscle – and strength - as well.

And then we come to sustainability. Can you sustain this strict diet (and the constant LSD cardio), and, if so, for how long? Diets come and go. I've seen so many people go on “diets”,  lose a whole bunch of weight (and muscle, and strength) and end up eventually falling off the band wagon and re-gain all their weight – if not more - while retaining the loss in muscle and strength.

Don’t get me wrong. There is definitely nothing wrong with long cardio sessions in losing weight, and if you enjoy it then go for it. However, it has to be administered carefully if you want to avoid muscle catabolism, (breakdown). Important to say however that Cardio is Not Necessary, especially if you want to maximize your time in the gym.

Body re-composition can only be attained through a well-structured resistance training program and careful attention to a properly planned diet that takes into account not only calories, but the equally important macronutrients, which will permit the loss of body FAT (not weight) while maintaining, if not increasing strength and muscle mass.

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