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You Gotta Learn To Burn Fat As Fuel BroStrength-to-weight ratios are key performance indicators for climbers. Optimizing body composition one way to Optimzing this ratio via optimizing body Optimkzing. This article was originally published Optimizinh September ofand has been updated to offer relevant bkdy realistic recommendations for healthy approaches to body Guarana for mental focus changes.
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Excessive muscular weight can have just as much of an effect for climbers. In fact, since muscle weighs more than fat per unit volume, large muscles in the wrong place are worse than excess fat. Your previous sports background and former methods of training, as well as genetics, play a large role in the amount of muscle mass you are carrying.
For example, perhaps you used to be involved in bodybuilding or a CrossFit, which involve many sets of high rep exercises for the sake of growing larger muscles.
Or maybe you come from a family of endomorphs who naturally have larger bones and thicker legs. Regardless of your situation, you can certainly still improve your body composition and strength ratios—but there will obviously be genetic limitations. Think foods that consist of mainly added sugars or saturated fats.
Just focus on a steady consumption of protein alongside a moderate consumption of carbohydrates the majority of the time. Getting into specific foods to eat or avoid is beyond the scope of this article. But the ideal macronutrient caloric breakdown for an athlete is ~60 to 65 percent carbohydrate, ~20 percent protein, and ~15 to 20 percent fat.
The truth is, everyone is different. Age, metabolism, insulin sensitivity, activity level, and more can all cause this number to vary drastically from one person to the next. A good place to start is by taking inventory of your regular eating habits.
Use a nutrition tracker to get an estimate of your typical caloric intake on different kinds of training days. Then, aim to reduce that number by calories. Resist the urge to slash your caloric intake even more than this.
Fall in love with running to make effective changes to body composition. How should you run? There are two approaches I recommend: long-slow distance running and high-intensity interval training.
As you near your weight target, you can reduce these workouts to just one or two per week alongside your climbing. Just remember that long-term discipline with your diet and climbing-specific training are essential for maximizing and maintaining your ideal strength-to-weight ratio.
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: Optimizing body composition| The Skinny on Optimizing Body Composition to Improve Climbing Performance | When we are stressed, our bodies release cortisol, which can cause us to retain fat and store more energy in the form of fat rather than burning it off. Taking care of yourself mentally will help reduce stress and give you the energy to stick with your plan and reach your goals. Water helps to keep your body hydrated, which helps your muscles perform better during workouts and aids in recovery after strenuous exercise. Additionally, staying hydrated helps regulate your body temperature, can help reduce hunger, and helps with digestion. The amount of water you should drink varies from person to person. The general recommendation is to drink at least 8 glasses of water each day. If you are exercising, it is important to drink even more. Aim for one-and-a-half to two liters per day, or about 8 ounces every 30 minutes when exercising for more than an hour. Finally, drinking water helps you stay energized and focused. This is especially important if you are trying to lose weight or tone up your body. Staying hydrated also helps to flush out toxins and improves the function of your organs. So, make sure you make drinking water a priority on your fitness journey. Eating a diet of mostly fresh, unprocessed foods is key to improving body composition. Choose fresh fruits and vegetables, whole grains, and lean proteins as the foundation of your diet. These nutrient-dense foods will help you feel fuller for longer and give you the energy to power through your workouts. Avoiding processed foods can also help reduce inflammation, which can contribute to poor body composition. Back to blog. RECENT BLOG POSTS. Building a Foundation: Core Fitness Instructor Certification. Leading the Pack: How to Get Certified as a Cycling Instructor. At the same time, you may lose two pounds of fat due to burning more calories through exercise or changes in your diet. This is one example of why knowing your body composition is much more useful than knowing your body weight. There are many methods to assess your body composition. Some are very simple and easy to use, while others are advanced and complicated. However, there are some simple methods you can use at home to give you an idea about whether your body composition is improving. One technique is tracking the circumference of different body parts 2. At home, you can also track the circumference of other body parts, such as the hips, arms, legs or chest. For example, decreases in waist circumference are typically a sign that you are losing belly fat 3. Gram for gram, fat takes up more space than muscle. Of course, it is very important to measure the same way each time so that you get more accurate results. However, taking pictures of your body every few weeks or months can be one way to assess how your body is changing. In addition to these simple methods, there are devices you can buy that measure body composition. BIA sends small electrical currents through your body to see how much your body resists the current. This information is used to predict your body fat percentage 5. If you do choose to use a BIA device, be sure to use it in the morning before you eat or drink anything 7. Any of these changes will lead to a decrease in your body fat percentage, which is viewed as a single number that describes your body composition. Nonetheless, a good place to start is with some basic principles of nutrition and physical activity. In simple terms, if you consistently eat more calories than your body uses, you will gain weight — typically as fat. Likewise, if you consistently eat fewer calories than your body uses, you will lose weight. Often, they are processed foods, such as ice cream, pizza and chips, that are highly rewarding to the brain This is partly due to their low protein and fiber content. After considering how many calories you eat, think about whether you are eating enough protein and fiber. Protein is important for everyone, but you may need more if you are active or trying to gain muscle or lose fat It is more satisfying than carbs or fat, and your body also burns more calories processing protein than these other nutrients 11 , Fiber also has several health benefits and can increase the feelings of fullness and satisfaction after eating 13 , It can be obtained from a variety of plant-based foods, including beans, whole grains, nuts and vegetables For adults up to age 50, it is recommended that men consume 38 grams of fiber per day, while women are advised to eat 25 grams per day Keeping your calories, protein and fiber in check is a good place to start if you want to improve your body composition and health. Physical activity and exercise are other crucial components for improving body composition. They not only increase the calories you use, but they are also necessary for optimal muscle growth. Since body composition can be improved by decreasing fat mass or increasing muscle mass, this is an important point. Your muscles need to be challenged by exercise, particularly weight training, to grow and get stronger However, many types of exercise can potentially help with fat loss The American College of Sports Medicine states that — minutes of exercise per week may lead to a small amount of weight loss If you exercise 5 days per week, this comes out to 30—50 minutes per day, though they recommend minutes per week or more to promote significant weight loss While these recommendations focus on body weight, it is important to remember that some forms of exercise will build muscle while you are losing fat. This is another example of why thinking about your body composition, rather than just body weight, is a good idea. There is some evidence that people who have poorer sleep quality have worse body composition than those with good sleep quality Regardless, it is a good idea to consider whether your sleep habits can be improved. Alcohol consumption is another factor that may affect body composition. Since alcohol contains calories, it can contribute to excess calorie intake and fat gain Carbs convert into glucose at a faster rate than protein or fats and enable the athlete to run and continue running at a faster speed. Target about grams of carbohydrates per kilogram of body weight per day Burke. Protein-rich foods are essential to help replenish amino acids used by muscles and repair muscle damage that occurs during eccentric exercises such as down hill running. If the diet is lacking in protein, muscle repair and growth will be negatively affected. Target 1. Fat provides calories to support hormone production, which helps regulate many important functions in the body such as; menstruation, bone formation, or iron regulation. All of these nutrients are critical to achieving optimal performance so careful attention needs to be made especially during weight loss efforts. To decrease body fat in a healthy way, follow these tips:. Learn more about intuitive eating. This is a concept that focuses on hunger and satiety cues. Reconnect with how your body feels when you are hungry. Learning to slow down when eating by chewing slowly and taking breaks will help you recognize when you are full. These simple strategies will prevent overeating. Grilled chicken, salmon or turkey burger, baked potato, salad or steamed vegetables with olive oil and lemon. Burke L. and Deakin V. Clinical Sports Nutrition 5th edition. North Ryde, N. W McGraw-Hill Education. Close GL, Sale C, Baar K, Bermon S. Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes. Int J Sport Nutr Exerc Metab. Jeukendrup AE. Periodized Nutrition for Athletes. Sports Med. Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. |
| How to improve and measure your body composition - Diet Doctor | Taking Compositlon consistently leads to Optimizing body composition gains gody muscle and better athletic performance becaue trainees Fasting and longevity able to work harder. All Compoition. Pros: No radiation, quick test, and good test-to-test accuracy Cons: You have to get wet! During these high intensity intervals, you should focus on compound movements such as squats, burpees, and lunges. There are a few ways to get the job done:. |
| Body Composition: What It Is, How to Change It | Unilateral Training for Core Muscles Unilateral training is a great way to work each side of the body equally. Health risks of being overweight. S Chang CS, Liu IT, Liang FW, et al. Use a nutrition tracker to get an estimate of your typical caloric intake on different kinds of training days. Understand audiences through statistics or combinations of data from different sources. The Practical Guide to Optimal Body Composition. Gut Health. |
| The Practical Guide to Optimal Body Composition | Some research has also shown that individuals who consume a lot of alcohol are more likely to be obese Fat-free mass is everything else, including muscle, organs, bone and fluid. You may want to lose weight, build muscle, exercise more, or do all of the above. Jeukendrup AE. Beginners may find it helpful to start with 30 second intervals followed by a 30 second rest period. Fat-free mass is everything else, including muscle, organs, bone and fluid. |
Optimizing body composition -
Some people have hormonal shifts that will make fat loss or muscle gain more difficult. Hormone abnormalities such as PCOS or the reduced levels of testosterone and estrogen that come with age and menopause can significantly impact your results.
Similarly, stress can impact food choices, sleep, hormones , and more to make fat loss or muscle gain more challenging.
Cortisol, which is a stress hormone, is considered to be catabolic muscle wasting and will make anabolism—muscle growth—difficult if it gets too high for too long. Implementing stress reduction and sleep-promoting practices into your lifestyle will help you counteract these effects.
Some people require a substantial break from calorie deficits and intense training to help their bodies relax and de-stress. To address serious issues with stress and hormone levels, it's best to seek guidance from a healthcare professional.
When it comes to cardiovascular exercise, you can choose whatever form you enjoy. This means so long as your calorie burn is the same, you will get the same results whether performing HIIT or steady-state cardio, so choosing whatever you prefer and can be consistent with will work best.
If you are eating correctly to support muscle gain, then performing resistance-based exercises will help you build more lean mass. If you are new to resistance training, you may even see increases in muscle mass while eating maintenance or even deficit calories.
Strength training also helps prevent the loss of lean mass, including muscle tissue, while in a calorie deficit. Types of resistance training range from bodyweight movements to heavy weight lifting.
If your goal is to build muscle size , follow best practices for hypertrophy-based strength training by using progressive overload , adding volume consistently over time, and managing fatigue with deload phases. It's also key to track your progress , so you know when to make adjustments to keep on track toward your body composition goals.
To put together an effective workout plan to improve your body composition, begin with a minimum of two weekly strength training sessions for each major muscle group. If you have the time, splitting your workouts into 3 to 4 strength training sessions per week will likely be best. Gradually add sets and reps over time to help build muscle mass.
If you enjoy cardio, adding two or more cardio sessions per week will support fat loss, but it will not increase lean mass. Include any cardiovascular activity you prefer. Increasing your overall daily activity through natural movements like walking, climbing stairs, pacing, and taking movement breaks from work will also help you burn more calories if that is your goal.
Changing your body composition is a common goal that can have benefits for your overall health. Focusing on your protein consumption, a balanced exercise routine, and keeping stress levels low all contribute to this change. If you have questions or concerns about your body composition or changing it, it's best to seek advice from a healthcare professional.
Muth ND. What are the guidelines for percentage of body fat loss? American Council on Exercise. National Institute of Diabetes and Digestive and Kidney Diseases. Health risks of being overweight. Cava E, Yeat NC, Mittendorfer B. Preserving healthy muscle during weight loss.
Adv Nutr. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab Lond. Thomas DT, Erdman KA, Burke LM.
Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. Craven J, Desbrow B, Sabapathy S, Bellinger P, McCartney D, Irwin C.
The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: a systematic review and meta-analysis.
Sports Med - Open. Sanford Health. How to gain healthy weight. Drenowatz C, Hand GA, Sagner M, Shook RP, Burgess S, Blair SN. The prospective association between different types of exercise and body composition. Med Sci Sports Exerc. Prather AA, Leung CW, Adler NE, Ritchie L, Laraia B, Epel ES.
Short and sweet: Associations between self-reported sleep duration and sugar-sweetened beverage consumption among adults in the United States. Sleep Health. Duraccio KM, Whitacre C, Krietsch KN, et al. Losing sleep by staying up late leads adolescents to consume more carbohydrates and a higher glycemic load.
Published online December 17, zsab O'Donnell S, Beaven CM, Driller MW. From pillow to podium: a review on understanding sleep for elite athletes. Nat Sci Sleep. Chang CS, Liu IT, Liang FW, et al. This improves your strength-to-weight ratio by focusing on the strength component.
This is the smartest method of improving that ratio for those already maintaining a healthy weight. A high strength-to-weight ratio is essential for steep elite-level sport climbs.
JP Melville photo of Cameron Hörst climbing 5. Many elite climbers are near the low end of these ranges. Maintaining such a body fat percentage which is in line with elite athletes in other power-to-weight ratio sports like gymnastics, jumping, rowing, sprinting, distance running , requires an educated approach to eating such that adequate nutrients are present for optimal health and performance.
Alternatively, a simple skinfold caliper calculation will give you a good estimate. Or you can use the economic pinch-an-inch method on your waistline; if you can pinch an inch, then you are certainly not in the optimal range.
Excessive muscular weight can have just as much of an effect for climbers. In fact, since muscle weighs more than fat per unit volume, large muscles in the wrong place are worse than excess fat. Your previous sports background and former methods of training, as well as genetics, play a large role in the amount of muscle mass you are carrying.
For example, perhaps you used to be involved in bodybuilding or a CrossFit, which involve many sets of high rep exercises for the sake of growing larger muscles. Or maybe you come from a family of endomorphs who naturally have larger bones and thicker legs.
Regardless of your situation, you can certainly still improve your body composition and strength ratios—but there will obviously be genetic limitations. Think foods that consist of mainly added sugars or saturated fats. Just focus on a steady consumption of protein alongside a moderate consumption of carbohydrates the majority of the time.
Getting into specific foods to eat or avoid is beyond the scope of this article. But the ideal macronutrient caloric breakdown for an athlete is ~60 to 65 percent carbohydrate, ~20 percent protein, and ~15 to 20 percent fat.
A sample unilateral workout is shown below. Note that it includes a unilateral row exercise and either a unilateral or bilateral exercise of choice. To stay within current programming guidelines, alternate and repeat each exercise set five times and make certain that resistance intensities and rest intervals are adjusted based on individual fitness levels.
Do you work with clients affected by obesity? Learn to design personalized strength programs for this unique population in our Strength Training for Clients Who Have Obesity course from Amy Ashmore. Amirthalingam, T. et al. Effects of a modified German Volume Training program on muscular hypertrophy and strength.
Journal of Strength and Conditioning Research, 31, 11, Ozaki, H. Effects of drop sets with resistance training on increases in muscle CSA, strength and endurance: A pilot study. Journal of Sports Sciences, 36, 6, Paoli, A.
Resistance training with single vs. multi-joint exercises at equal total load volume: Effects on body composition, cardiorespiratory fitness and muscle strength. Frontiers in Physiology, 8, Radaelli, R.
Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance and hypertrophy. Journal of Strength and Conditioning Research, 29, 5, Saeterbakken, A. The effect of performing bi- and unilateral row exercises on core muscle activation. International Journal of Sports Medicine, 36, 11, CEC Power Pass gives you unlimited access to the knowledge you need to be your best.
Amy Ashmore holds a Ph. in Kinesiology from the University of Texas at Austin. Amy is the former Program Director for Sports Sciences and Management at the American Military University AMU and has been a Professor at American Public University System, University of Tampa, and College of Southern Nevada.
Amy has delivered over presentations to academia, business, and industry. She is the author of dozens of articles and blogs and three books that have reached over , fitness professionals in 80 countries.
Amy lives in Las Vegas, Nevada with her son, Aiden, and their dog, Jimbug.
Or, Green tea catechins your doctor tells you that your body compositino index BMI is high. Do you know what that bosy, and is it necessarily Optimizing body composition news? Optimizing body composition professional athlete may be six Optimizing body composition tall cm composittion, weigh pounds kgand be in fantastic physical condition with a inch waist 81 cm and bulging muscles. A busy doctor may be six feet tall and weigh pounds with a inch waist 99 cm and a bulging midsection. They have the same weight and the same BMI, but very different health assessments. The two men have different amounts of muscle tissue and fat mass. The athlete has a healthy body composition.
Rachel MacPherson Opgimizing a health writer, certified personal Optimising, certified strength and conditioning specialist, and exercise nutrition Optimizing body composition based in Halifax. Barbie Cervoni Apple cider vinegar for gout, RD, CDCES, CDN, is a registered Optjmizing Optimizing body composition certified diabetes care and education specialist. Improving your Optimizinh composition has many Optimizing body composition benefits and is also often a goal of those seeking to change their physical appearance. Some people make drastic changes to their body composition for physique and bodybuilding shows, while others simply wish to make lasting changes to their body fat and muscle mass. Sustainable, long-term body composition changes start with health-focused dietary and exercise habits that support overall well-being and fitness. Learn more about body composition and how you can improve it below. Body composition describes the percentages of fat, bone, muscle, water, and other tissues in the body.
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