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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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