When it comes to fitness, the days of “skinniness” as the ultimate goal are over.
This shift in mindset, often referred to as body recomposition, is about replacing fat with lean muscle.
It’s not about deprivation; it’s about abundance.
So, how do you get started?
Here’s everything you gotta know:
1.
If you want to build muscle, you have to eatparticularly protein.
“You have to eat to be toned,” says Wright.
High-quality protein, whether from whole foods or a whey protein isolate, is thefoundation for muscle growth.
Lift heavy (Yes, heavy!)
Once your diet is dialed in, it’s time toput that fuel to work.
Ditch the light weights.
This is particularly important as estrogen levels decline, reducing the natural anabolic stimulus for muscle growth.
How heavy is heavy?
Choose a weight you’re free to lift four to six times with proper form.
Boost your cardiovascular health
Building muscle is only part of the equation.
To truly recompose your body, you also need tochallenge your cardiovascular system.
But she cautions against overdoing high-intensity interval training (HIIT).
Instead, follow the 80/20 rule used by professional athletes:
It’s about balance.
Shift your mindset
Perhaps the most important step in body recomposition ischanging the way you thinkabout fitness and nutrition.
“We’re trading fat for muscle, not losing weight,” Wright says.
“This is about abundance, not scarcity.”
Think of it as enhancing and adding to your life rather than subtracting from it.
