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Body Recomposition: How Does it Really Work?

Body Recomposition: How Does it Really Work?

Body recomposition is known as the most desired body transformation—it is the ability of the body to burn fat while gaining lean muscle at the same time. Many people believe that there is no such thing as fat or bulky muscle, leading to a very confusing explanation of body recomposition. To put it very simply, it is when a person builds strength without adding bulky muscles, or when they build muscle without adding fat. The two adjustments that are necessary are making sure that caloric intake is correct on certain days, and making sure that the exercise plan in place will be beneficial. This guide will help you with what you need to do in order to have a shot at body recomposition.

The Body Recomposition Diet

This is the most important factor when it comes to body recomposition. While modifying an exercise program is a large part in the change as well, diet still holds the key. In most forms of dieting, cycling of some sort is involved. This is the modification of nutrition on certain days. This could be regulated periodic fasting, a diet centered on ketogenics, or carb backloading. All of these types of diets use different parameters for their cycling, but the one thing that they have in common is that they require you to eat more carbs and calories on the days that you will work out than on days that you do not work out.

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The real key is that you will be eating more on days that include a workout, and less on days that do not. The reason for this is that the body needs the calories for recovery and utilizing energy. So all in all, the cycling will help to lose fat while gaining muscle, optimizing hormones, and even live longer. Now learn how to do it.

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Calorie Cycling

There is a lot of in-depth information to be known prior to cycling. Though it may seem very simple, it is very important to define a few important terms. You know that you will be consuming more calories on days that you train, but what exactly constitutes as training? For body recomposition, training days are the days in which you perform a weight training routine for at least 30 minutes. Though lots of other exercises can be intense, body recomposition is only possible if the one partaking is doing more than 30 minutes of decently intense weight training 3 times per week, consistently. Resistance training is the most effective way to gain muscle when working at body recomposition.

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The Formulas

Once that is understood, it is necessary to know exactly how many calories should be taken in to not only lose fat but gain muscle. First, one must calculate their maintenance calories. This can be done by taking your weight in pounds, multiplying it by 14 and then by 17. This is the acceptable range for maintenance calories (MC). Next, find your training day calories. To do this, take the MC and increase it by 15%. Remember that these are only the days with weight training. Finally, find your rest day calories. Take the MC and decrease it by 10%. These days are the ones that do not include training with weights.

Body recomposition can seem intimidating and difficult, but with the right information it can be made simple. When using a formula like this, anyone can find their numbers and then apply it to their lifestyle. There are so many ways to eat for recomposition, and these formulas are a great first step in the journey to losing fat and gaining muscle—the lean muscle that is so often sought after.

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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