BODY RECOMPOSITION: how I am losing fat and gaining muscle at the same time
Summary
TLDRIn diesem Video teilt die Sprecherin ihre Erfahrungen mit Gewichtszunahme und erklärt, wie sie in die nächste Phase übergeht, die sie als 'Body Recomp' bezeichnet. Sie diskutiert Szenarien, in denen Muskeln zunehmen und Fett abnehmen können, und erklärt, dass sie trotz nicht in diese Kategorien zu gehören, ihre Ziele verfolgen will. Sie plant, durch mehr Bewegung einen Defizit zu schaffen, um Körperfett zu reduzieren, ohne sich strikt diäten zu halten. Ihr Hauptziel ist es, die Muskeldefinition durch einen 'Cut' zu erhöhen und gleichzeitig auf ihre Gesundheit und Fitness zu achten. Sie betont die Wichtigkeit, einen Trainingsplan anzupassen, der den eigenen Bedürfnissen entspricht, und rät dazu, die Umgebung so zu gestalten, dass sie zum Erfolg beiträgt.
Takeaways
- 📈 Die Person hat im letzten halben Jahr etwa 20 Pfund oder 9 kg zugenommen und plant, in einem 'Body Rekomposition'-Zustand zu übergehen, bei dem Muskeln aufgebaut und Fett abgebaut werden.
- 🏋️♀️ 'Body Rekomposition' ist normalerweise für Anfänger im Fitnessstudio, für Trainierte, die eine Pause gemacht haben, oder für Personen, die Leistungssteigerungsmittel einnehmen, geeignet.
- 🤔 Obwohl die Person in keiner der genannten Kategorien fällt, möchte sie trotzdem in einen 'Body Rekomposition'-Zustand übergehen, um ihre Körperzusammensetzung langfristig zu verändern.
- 🏃♀️ Die Person plant, einen 'Cut' durchzuführen, indem sie Aktivitäten erhöht, anstatt ihre Ernährung zu reduzieren, um einen Kalorienmangel zu schaffen und Fett zu verlieren.
- 🐾 Sie wird ihre Ernährungsumstände nicht verändern und stattdessen durch mehr Bewegung einen Kalorienmangel schaffen, was ihr auch ein Gefühl der Fitness verleiht.
- 👟 Die Person wird ihre Cardio-Aktivitäten erhöhen, um ihre Bewegung zu erhöhen und ihre kardiovaskuläre Gesundheit zu stärken.
- 💪 Wichtig ist, dass die individuellen Bedürfnisse beachtet werden, da die gleichen Ziele nicht immer dieselben Ergebnisse bringen.
- 🧘♀️ Die Person betont die Wichtigkeit, einen Trainingsplan zu haben, der in den eigenen Zeitplan passt und die Umsetzung erleichtert.
- 🍽️ Es wird empfohlen, die Umgebung so zu gestalten, dass sie die gewünschten Ernährungs- und Trainingsentscheidungen erleichtert.
- 📚 Die Person hat gelernt, durch die Auffassung, dass man 'es darf' anstatt 'es muss', die Einhaltung von Zielen zu erleichtern und die Motivation zu erhöhen.
- 🔄 Die Person wird ihre Widerstandstrainingsroutinen beibehalten, während sie ihre Cardio-Aktivitäten erhöht, um den Übergang in einen Fettverlust-Zustand zu unterstützen.
Q & A
Was hat der Sprecher in den letzten Monaten gewichtsmäßig verändert?
-Der Sprecher hat im letzten halben Jahr etwa 20 Pfund oder 9 Kilogramm an Gewicht zugenommen.
Was versteht der Sprecher unter einem 'Body Recomp'?
-Ein 'Body Recomp' ist ein Prozess, bei dem Muskelmasse aufgebaut und gleichzeitig Fett abgebaut wird, was normalerweise in bestimmten Szenarien möglich ist, wie zum Beispiel als Anfänger im Fitnessstudio, nach einer Pause oder bei der Verwendung von Leistungssteigerungsmitteln.
Welche vier Szenarien nennt der Sprecher, in denen ein 'Body Recomp' üblich ist?
-Die vier Szenarien sind: 1) Als Anfänger im Fitnessstudio, 2) Nach einer Pause im Training, 3) Bei der Verwendung von Leistungssteigerungsmitteln und 4) Im Allgemeinen, wenn man keiner dieser Kategorien zugeordnet werden kann.
Was plant der Sprecher als nächstes, nachdem er das gewünschte Ergebnis in der aktuellen Phase erreicht hat?
-Der Sprecher plant, in eine andere Phase zu wechseln, um mehr Muskeldefinition zu erzielen, indem er einen kleinen 'Cut' beginnt, also eine Fettverbrennung ohne strenge Diät.
Wie plant der Sprecher, den Kalorienmangel zu schaffen, ohne sich strikt zu diätieren?
-Der Sprecher plant, seinen Kalorienverzehr gleich zu halten, aber seine Aktivität zu erhöhen, indem er mehr Bewegung betreibt, z.B. durch längere Spaziergänge mit seinem Hund.
Was bedeutet es, einen 'Cut' durchzuführen?
-Ein 'Cut' ist ein Prozess, bei dem man in einen Kalorienmangel geht, um Fett zu verlieren und Muskeldefinition zu verbessern.
Welche Rolle spielt die Cardio-Training im Plan des Sprechers?
-Die Cardio-Trainings sind ein Werkzeug, um Fett zu verlieren, indem man die tägliche Aktivität erhöht und zusätzliche Cardio-Übungen durchführt.
Wie plant der Sprecher, seine Ernährung während des 'Cuts' zu gestalten?
-Der Sprecher plant, seine Ernährung nicht zu verändern, sondern stattdessen seine Aktivität zu erhöhen, um einen Kalorienmangel zu schaffen.
Was bedeutet es, 'sich selbst für Erfolg einzurichten'?
-Sich selbst für Erfolg einzurichten bedeutet, die Umgebung so zu gestalten, dass sie es erleichtert, die gesetzten Ziele zu erreichen, z.B. indem man die Trainingskleidung oder den Yoga-Mat vorbereitet oder gesunde Essensmittel zu Hause aufbewahrt.
Wie plant der Sprecher, Konsistenz in seinen Trainings und gesunden Gewohnheiten aufrechtzuerhalten?
-Der Sprecher plant, seine Narrative und Sprache zu ändern, indem er von 'Ich muss das tun' zu 'Ich darf das tun' wechselt, um eine positive Einstellung zu seinen Trainings und gesunden Gewohnheiten zu entwickeln.
Was ist der erste Übungsgriff im Training des Sprechers?
-Der erste Übungsgriff ist der 'eineinhalbfache Repetition Hüftthrust', der dazu dient, die Zeit im Spannungszustand zu erhöhen und die Muskeln der Oberschenkelhinterseite und der Gesäßmuskeln zu betonen.
Outlines
🏋️♂️ Übergang zur nächsten Trainingsphase
Der Sprecher beschreibt sein Ziel, sein Körpergewicht zu verändern und in die sogenannte 'Body Recomp'-Phase zu übergehen. Er erklärt, dass dies normalerweise bei Anfängern oder nach einer Pause im Training möglich ist. Er selbst will jedoch trotzdem in diese Phase übergehen, um seine Muskeln zu definieren und seine Körperform zu verändern. Er plant, einen 'Cut' durchzuführen, bei dem er trotzdem nicht seine Ernährung verändern, sondern seine Aktivität erhöhen wird, um einen Kalorienmangel zu schaffen.
🤸♀️ Individuelle Trainingspläne und Erfolgsstrategien
Der Sprecher betont die Wichtigkeit, individuell auf die eigenen Bedürfnisse und Ziele abgestimmte Trainingspläne zu erstellen. Er erklärt, dass es wichtig ist, die eigenen Zeitpläne und Fähigkeiten zu berücksichtigen, um das Beste aus jedem Training zu holen. Er plädiert für die Konsistenz im Training und die Veränderung der Einstellung von 'Ich muss das tun' zu 'Ich darf das tun', um die Motivation zu erhöhen und langfristig erfolgreich zu sein.
🏋️♀️ Muskelwachstum und Trainingsintensität
In diesem Abschnitt spricht der Sprecher über die Rolle von Trainingsintensität und -volumen beim Muskelwachstum. Er empfiehlt, nicht zu viel Volumen zu machen, um eine ausreichende Erholung sicherzustellen, und betont die Wichtigkeit, jede Repetition intensiv und mit Fokus auszuführen. Er teilt außerdem einige Tipps für ein effektiveres Training mit, einschließlich der Verwendung von Tempo und Muskelkontraktion.
Mindmap
Keywords
💡Gewichtszunahme
💡Body Recomp
💡Anfänger im Fitnessstudio
💡Trainingspause
💡Leistungssteigernder Substanzen
💡Kürzung (Cutting)
💡Kalorienmangel
💡Kardiowerk
💡Einstellung
💡Konsistenz
💡Erhöhung der Muskeldefinition
💡Widerstandstraining
Highlights
The speaker gained around 20 lbs or 9 kgs in a few months and plans to transition into a 'body recall' or body recomposition phase.
A body recom is building muscle while losing fat simultaneously, typically achievable in specific scenarios such as being a beginner, returning from a break, or using performance-enhancing substances.
The speaker does not fall into the categories that typically allow for a body recom, making their goal less conventional but still a long-term aim.
The speaker aims for a year-long goal of improved body composition, combining it with feeling fitter and more athletic.
The speaker enjoys the challenge of building muscle and losing fat, and plans to start with a small cut to enhance muscle definition.
During a cut, one should be in a calorie deficit to encourage body fat loss, which in turn increases muscle visibility.
The speaker opts not to track macros or calories, preferring to maintain their current intake and increase movement to create a deficit.
Increasing movement through activities like walking with a dog can help create a calorie deficit and enhance fitness.
The speaker emphasizes the importance of personalizing goals and workout routines to fit individual needs and schedules.
Consistency is key for achieving long-term fitness goals, and the speaker suggests changing one's narrative to 'I get to do this' instead of 'I have to do this'.
Setting oneself up for success involves preparing the environment to make healthy choices easier, such as placing workout clothes out the night before.
The speaker discusses the importance of recovery in muscle building and the potential downsides of excessive training volume.
The speaker's workout routine for leg days involves four or five exercises, emphasizing the balance between volume and recovery.
The one and a half rep hip thrust is highlighted as an exercise to increase time under tension for muscle growth.
The speaker's guide, the Elevate guide, is mentioned as a resource for consistent workouts regardless of the current fitness phase.
The speaker concludes by emphasizing the importance of treating every rep with intensity and focusing on muscle contraction for effective training.
Transcripts
I gained a significant amount of weight
during the last couple of months around
20 lbs or 9 kgs to be exact and I'm
going to show exactly or explain exactly
in today's video how I'm going to
transition into the next phase which I
referred to previously as a body recall
so technically a body recom is when you
build muscle while losing fat at the
same time this is something that usually
is reserved for a few scenarios I think
I can come up with four on top of my
head so the first one being that you are
a beginner at the gym when you're a
beginner at the gym every single thing
you touch is gold basically so you don't
really need to focus on optimizing all
these tiny little details just go to the
gym have fun and you most likely will
get results because your body isn't used
to the training stimulus second scenario
is when you are a trained individual but
you've been taking a break from the gym
maybe because of injury or maybe because
you just away from the gym so when you
go back you are most likely able to
build muscle while losing fat at the
same time scenario number three is when
you are using performance in hand
enhancing substances now I don't fall
into any of those categories which is
why me saying that I want to do a body
recumb doesn't necessarily make a lot of
sense now you can still do a body recomp
and Achieve results I think this is the
wrong color but instead of saying that
you want to achieve it in let's say 12
weeks it would make more sense to say it
is a long-term goal so let's say in a
year from now I want to have a trans
body composition and that was something
that would be something that is indeed
achievable but then you will probably
combine that with another goal for
example saying that you want to feel
more fit or more athletic so for me the
face that I want to transition into next
is basically a different kind of face
even though I refer to it as a Recon
previously but the reason why I want to
transition into a different phase in
general is because I I feel like I got
the results that I wanted to get during
this booking period so now I decided to
basically change things up and to kind
of see a little bit more muscle
definition now you don't have to go
through all these spaces of like
building muscle and losing fat I just
really enjoy doing it it's a challenge
to me and I just love pushing myself
into different directions and I'm in
this phase of my life right now where I
just love focusing on going to the gym
and training really hard and combining
that with different goals just really
helps me to push myself so what I am
going to do is I am basically going to
start a small cut so during a cut you
make sure that you are in a deficit
which means that you basically set
yourself up to the creature body fat
percentage what happens when you do a
cutting phase at a muscle building phase
is that you will look more muscular
because if a layer of fat is covering
your muscles and getting rid of that
layer of fat automatically means that
you you will see more muscle definition
so that is why I mistakenly refer to it
as a recomp because I will actually look
more muscular but in fact I'm doing a
cutting phase now one thing that I won't
be doing is really put myself in a
dieting phase because I currently don't
track anything I don't keep track of my
macros I don't keep track of my calorie
intake and I love it because it's just
easier and more it comes more natural to
me so what I am going to do is basically
keep my intake the same so I just keep
eating what I currently eat but then
I'll increase my movement because you
can create a deficit to like start that
weight loss phase by either eating less
or moving more or a combination of the
two and I just really enjoy creating a
deficit by moving more because that
makes me feel more fit also I have a dog
she loves to go on extra walks so it is
basically like hitting two birds with
one
me I'll be increasing my cardio so I
have a photo long Channel where I upload
like for long workouts obviously I do
the cardio workouts and I absolutely
love them so it's just easy for me
because it means that I'll just film
some extra workouts while I'm here and
that will really help with making sure
that my movement is increased because as
I said those are like the workouts the
cardio workouts that I do and they just
really help me with building my
cardiovascular health as well but it's
important with these things to remember
that even if your goals are the same so
let's say that you want to achieve
exactly the same as what I want to
achieve then our needs still might
differ so you always have to take that
into account whenever you see something
that someone does and you think about
copying it doing the same thing doesn't
necessarily mean that you'll get the
same results even if you have the same
goals so I always say that you have to
pick the workouts that worked for you
because if you can make it to the gym
three times a week it makes more sense
to do a split that space on those three
times you will optimize your results
whereas if you want to follow a six day
split because someone else is following
a success bit but you can really only
make it three times a week to the gym
then you're doing something that isn't
optimal so even with a three-day split
you can get the same results as a person
with a six day split just because it
fits in your schedule and therefore you
can give it the same effort and I always
say that it truly isn't rocket science
it is like fairly easy as I explained it
it's like calories in versus calories
out but the fact that it's simple or
easy doesn't mean that it is also easy
to achieve or easy to do because being
in a fat loss face or being in a muscle
building phase or going to the gym
regularly those things can be hard to do
but one thing that I learned that my dog
trainer always told me when I'm training
lowly is that you have to set her up for
success and I think that you need to do
the same with yourself just did the rest
of my makeup my brows my mascara and my
lips off camera and I'm now going to do
my hair but setting yourself up for
Success so for me that means first of
all doing a split that fits your
schedule make sure that you design your
environment so that it sets you up for
Success so for example when you want to
train at home maybe put down your yoga
mat the night before maybe if you want
to go to the gym make sure that you put
your workout clothes out so you don't
have to like go ahead and choose in the
morning what you want to wear if you
plan on eating a specific way or not
eating a specific way anymore then make
sure that the food that you have at home
enables you to make that choice so if
I'm on a fat loss face I try to not buy
anything that I don't plan on eating
because I know it will be so hard for me
to say no when I'm hungry and I want to
snack and it's there like that's much
harder than it not being there and of
course sometimes you're not able to
maybe you have kids maybe you have a
partner maybe you have roommates but
just try to design your environment so
it is easiest for you whatever that
looks like
because you will come up with excuses
because that's how our mind works that's
just something that we have to fight
against and train our mind and it will
become easier over time as I mentioned
in my last video over time you will
prove to yourself that you are able to
achieve the things that you set out to
do so you make promises to yourself you
stick to them you build your confidence
so over time these things are a lot
easier but if you aren't there yet then
you have to build yourself up to that
level which every one of us is still
struggling with it it's an ongoing
process but all you can do is try to do
better than yesterday that being said
I'm going to blow dry my hair I cut it
by the way it wasn't till like my glutes
insane I love it that it's shorter now
because I was just wearing it up which
to me doesn't really make sense if you
have long hair but I'm going to film
follow along orgasm go to do my cardio
and then I'm going to go to the gym
after so I'll take you with me
I almost finished phase one of my new
guide which is the Elevate guide I'll
link it in the description box down
below if you want to do the same
workouts as I'm currently doing and
regardless of what my goals are whether
it is that I'm in a muscle building
phase or whether I'm in a fat loss phase
as I currently transitioned into my
workouts always stay the same because I
don't use resistance training as a tool
for fat loss resistance training for me
is to help me build my muscle and what
helps you build muscle mass is also what
helps to prevent you from losing it
whenever you transition into a fat loss
phase so what I'll be doing is I'll use
cardio as a tool for fat loss as I
explained previously so I'll make sure
that I increase my daily steps I'll do
extra cardio work and that way I try to
create that deficit but my resistance
training always stays the same so
regardless whether your goal is to build
muscle or to lose fat or to do a body
recomp you can use my guide and follow
the same split the key to staying
consistent over time because we all know
that consistency is what in the end
gives us the results but staying
consistent with your workouts whether it
is the gym or home workouts staying
consistent with any of the healthy
habits that you're trying to build
staying consistent with eating healthier
making better food choices staying
consistent with going on your regular
walks going outside like whatever it is
that you want to stay consistent with
the key for me lays in the fact that you
change your narrative and you change
your language to instead of I have to do
this to I get to do this because being
able to have that choice in the first
place to go or not to go or to stick to
it or to not stick to it that's already
coming from a privileged position and
therefore if you change your narrative
to I get to do this instead of I have to
do this it it made the biggest
difference for me because every time I
feel like I don't want to go to the gym
or every time I feel like not eating a
healthy meal saying to myself that I get
to do this when there are so many people
who don't even have that option that
really puts things into perspective and
that really helps me with being
extremely grateful and truly building
gratitude and therefore even if I might
find some things annoying at times or I
don't feel like going I still remind
myself that I get to go and that's truly
how I've been able to stay consistent
over time the first exercise for today
is the one and a half rep hip thrust
which is a great way to increase time
under tension I'm not putting the bar
down in between my reps I keep the bar
above the ground to really keep the
attention on my hamstrings and on my
glutes I usually do four or five
exercises for leg day when I have three
leg days per week so even though I
divide my lag days between quads and
calves and glutes and hamstrings and
then I have one full leg there I still
do four or five exercises reason being
is that volume is key when it comes to
making taking progress it's a really
good indicator for hypertrophy for
muscle growth but most people instead of
doing too little they often do too much
and if you do too much volume it's very
hard to recover and you would need a lot
of time to recover between your sessions
which isn't really possible when you do
three leg days per week so whenever my
frequency is higher so whenever I have
three leg days per week I make sure that
my volume per session is lower to make
sure that I can actually properly
recover from your workout which is key
because if you don't recover you can't
grow and therefore your effort has been
going to waste when your goal is muscle
building
four or five exercises shouldn't be too
little work for most people if you feel
like it might be too little then there
is a chance that you aren't putting
enough effort or intensity into your
training because with training you try
to make sure that every single rep is
treated as if it's the only rep that
you'll be doing so we're focusing on
Tempo or focusing on muscle contraction
instead of seeing this as a 12 part SQL
where only the last two reps should be
hard so that's a reminder for the next
training thank you so much for watching
this video and then I'll see you in the
next one bye guys
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