Losing weight and gaining weight
📌Weight loss or losing inches? There are several ways to measure your progress in training and on your diet that are more reliable than the scale. The first and simplest is to use a mirror; another very common way is to use a tape measure.
A more precise method would be to use skinfold calipers, a device specifically designed to measure body fat percentage, but it needs to be properly operated by a trained professional.
Lose weight or lose fat?
HEALTHY WEIGHT LOSS does not necessarily mean LOSING WEIGHT, but rather increasing LEAN MASS and decreasing 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 toning your muscles, gaining a more attractive, stronger, healthier body? So…
Focus on your diet to gain 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. Let sweets and fried foods 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. Staying well hydrated 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 it to retain fluid and giving you a puffy appearance—which is actually swelling caused by water retention.
Proper hydration plays a key role in hormonal activity and the muscle recovery process.
