The Body Recomposition Manual | A Guide To Lose Fat, Build Muscle, And Live A Healthier Life: An Effective Way To Get Fit

BOOK DESCRIPTION 4
ABOUT THE AUTHOR 6
INTRODUCTION 8
CHAPTER 1: GETTING STARTED WITH BODY RECOMPOSITION 10WHO IS ELIGIBLE FOR BODY RECOMPOSITION? 11
Newbies 11
Trainees returning after a break or injury 11
Overweight individuals 12
People on performance enhancing drugs 12
WHEN DOES AN EXERCISE STIMULATE A MUSCLE? 12
HOW TO STAY MOTIVATED TO ACHIEVE DESIRED MUSCLE MASS? 12
General Motivation Ideas Success Tips 13
BODY RECOMPOSITION MINDSET 13
CHAPTER 2: NUTRITION FOR BODY RECOMPOSITION 16
WHAT IS A CALORIE DEFICIT? 18
SETTING A CALORIE DEFICIT 18
WHAT HAPPENS WHEN WE OVER DEFICIT? 18
DAILY CALORIC INTAKE FOR MEN AND WOMEN 18
WHY MIFFLIN ST. JEOR EQUATION FOR CALCULATING BMR? 19
CALCULATING YOUR DAILY CALORIE INTAKE AND MACRONUTRIENTS SPLIT 19
THE BEST DIET FOR BODY RECOMPOSITION 21
Water 22
Fiber 22
PROTEIN 23
Protein Requirements 23
Can’t I get fat from consuming too much protein? 25
Protein before training 25
Protein after training 26
FATS 27
Fats before training 28
Fats after training 28
Omega 3-6-9 28
CARBS 29
Carbohydrates before training 30
Carbohydrates after training 30
MICRONUTRIENTS 31
Daily Needs of Micronutrients 31
Micronutrient Intake 32
Ideally, eat between 4-6 meals a day 33
EATING HEALTHY AND LOSING WEIGHT 34
THE BEST DIET 35
CHAPTER 3: TRAINING FOR BODY RECOMPOSITION 36
STRENGTH TRAINING 37
HOW TO DESIGN A STRENGTH TRAINING PROGRAM 38
Progressive overload is must 38
Training frequency is important 38
Enough rest period between sets 38
Know your workout intensity 39
BUILDING THE TRAINING PROGRAM 40
3 Day Full Body Workout Routine 404 Day Upper/Lower Workout Routine 42
5 Day Push/Pull/Legs Workout Routine 44
HIIT CARDIO 47
IMPORTANT CONSIDERATIONS 49
CHAPTER 4: SLEEP FOR BODY RECOMPOSITION 50
WHY DOES LACK OF SLEEP MAKE US MORE LIKELY TO INCUR INJURY? 51
WHY IS ADEQUATE SLEEP SO CRUCIAL FOR MUSCLE BUILDING? 52
SERIOUS TRAINING PUTS STRAIN ON MUSCLES AND CONNECTIVE TISSUE 52
HOW TO OPTIMIZE SLEEP FOR BETTER MUSCLE GROWTH AND FAT LOSS? 53
CHAPTER 5: SUPPLEMENTS FOR BODY RECOMPOSITION 54
WHEY PROTEIN POWDER 55
CASEIN PROTEIN POWDER 56
EGG PROTEIN POWDER 56
SOY PROTEIN POWDER 57
OTHER PLANT BASED PROTEINS 57
BCAA 57
CREATINE 58
HOW TO TAKE CREATINE 59
WHEN SHOULD YOU TAKE CREATINE 59
CYCLING CREATINE 59
CREATINE AND CAFFEINE 60
CREATINE IN A CUTTING PHASE 60
CHAPTER 6: MAINTAINING YOUR BODY MUSCLE SO YOU DON’T LOSE IT, EVEN
OVER 50 61
PREVENTING MUSCLE LOSS 62
WEIGHT TRAINING FOR LIFE 62
GET ENOUGH PROTEIN 62
EAT RIGHT 63
TRAIN RIGHT 63
GET ENOUGH REST 64
LIMIT ALCOHOL 64
PHYSIQUE MAINTENANCE 65
NUTRITION 65
SUPPLEMENTS 65
CHAPTER 7: MISTAKES OF BODY RECOMPOSITION AND HOW TO AVOID
THEM 66
NOT CONSUMING ENOUGH OF THE APPROPRIATE FOODS. 67
OFTEN KEEPING TO THE SAME SCHEDULE 67
SCREWING UP SETS EVEN THOUGH YOU DO THE BEST ON ANY MOVE. 67
OVERDOING CARDIO 68
CONCLUSION 69
REFERENCES 71