Body composition training may be a term that you are less familiar with. Another term you may be more used to hearing is fat loss training. At FP we make a clear distinction with a focus on changing people’s body composition rather than just a fat loss focus. Body composition is how much of your body is made up of muscle and how much of your body is made up of fat. This is important as someone who may lose a lot of fat and muscle can end up becoming“skinny fat”. No shape or tightness to their muscles and not what most people are looking for I am sure.
At FP we know through working with clients for years and the many results that we have been able to get that changing someone’s body composition requires two main things.
1.Lifting weights where you are getting stronger over time.
2.Nutrition that considers what you’re currently trying to achieve–losing fat, gaining muscle or maintenance.
Your body composition training can be boiled down to these key areas and it is how we manipulate, plan and progress these areas that gets you long-term results.
While there are many methods and debate around the best body composition coaching, we believe that it can be made simpler. To be most effective at retaining and importantly increasing muscle over time you need training that is full body and uses movements that can be progressed with weight, difficulty or amount completed over time.
Commonly at FP you will use a combination of dumbbells, barbells, body weight , TRX/Rings and kettle bells to provide weight that incrementally increases to your full body movements.
To increase difficulty we look to progress clients from machine based training through to body weight movements with weight and eventually to using barbells if needed.
Finally we look complete more work in each session where a client just starting off may find 2-3 exercises completed properly as more than enough. As they progress in strength and resiliency what was before there whole session could just be a 15 minute warm-up.
If lifting covers your retention and growth of muscle, then your nutrition is the cornerstone of your fat loss coaching.
From the beginning we must understand that in the calories in and calories out model of weight management the only part we have full control over is calories in. Calories out can be managed by exercise and keeping track of our Non-Exercise Activity Thermogenesis throughout the day (think tracking your steps). On the side of the calories in equation you simply have 3 main goals.
Eating under maintenance – leads to a combination of weight and fat loss.
Eating at maintenance – will look maintain your current levels of weight and fat>
Eating above maintenance – depending on the context may contribute to adding muscle though will always contribute to increasing weight and some fat gain.
Know we understand that our eating can contribute to one of three goals most of the time we look at fat loss phases interspersed with maintenance or muscle gain phases.
This is the main thrust of body composition training–we are trying to maximize muscle while constantly trying to lower the amount of fat we carry. If we can do this, we can develop our dream body.