Losing weight and gaining weight
📌There are several ways, more reliable than the scale, to measure your progress with training and diet. The first and simplest is to use a mirror; another very common method is to use a measuring tape.
A more precise method would be to use a skinfold caliper, a specific device for measuring body fat percentage, but it needs to be properly used by a qualified professional.
Lose weight or lose fat?
LOSING WEIGHT healthily does not necessarily mean LOSING WEIGHT on the scale, but rather increasing LEAN MASS and reducing fat, which is what strength training does!
Let’s be honest… would you rather lose weight and end up with a flabby, weak body, or lose weight while firming your muscles, thus achieving a more attractive, strong, healthy body? So…
Focus on your diet to gain weight or lose weight
Your diet needs to be rich in protein, carbohydrates, fiber, vitamins, and minerals to gradually build your muscles.
You need to make some sacrifices—sweets and ultra-processed foods should be out of your daily routine—but it’s important to find a diet that’s easy to follow. Sweets and fried foods should be the exception, never the rule, okay!
Did you know that keeping your body hydrated is just as important as eating a healthy diet?
The human body is made up of about 60% water. Proper hydration increases the body’s hormonal response after physical activity.
It’s worth remembering that the less hydrated your body is, the more hormones (cortisol, aldosterone) it will secrete, causing your body to retain fluid and appear bloated—actually, the swelling is caused by water.
Proper hydration plays a key role in hormonal function and the muscle recovery process.
Additionally, during very intense exercise or exercise performed outdoors in very hot weather, it may be helpful to drink sports drinks to replenish the minerals lost during physical activity more quickly.
