Changing Body Composition
Video taken from the channel: Paul Revelia
Body Composition and Obesity
Video taken from the channel: Vivo Phys Evan Matthews
Body Composition Changes & Weird Scale Changes
Video taken from the channel: Brendan Tietz
3 Easy Steps To Alter Body Composition
Video taken from the channel: Dave Dreas
How do you change your shape? | Body Recomposition
Video taken from the channel: sue strange
Understanding Your Hormones For Fat Loss & Muscle | The Women’s Series Ep. 2
Video taken from the channel: Stephanie Buttermore
The Best Workout for Your Body Type
Video taken from the channel: BRIGHT SIDE
Cardio Exercise for Body Composition. All forms of exercise burn calories. But body composition exercises and body composition workouts combine activities to burn fat and activities to build muscle. That way, as you slim down, you replace fat with lean, tight muscles that give your body a stronger appearance. .General Exercise Recommendations Although most are predisposed to a particular shape, if you want to change your body shape, it will take a combination of cardiovascular, or aerobic, activity to burn fat and strength-training to build muscle, no matter what your body shape may be.
Sample Body Composition Exercises So which exercises are best when you’re trying to change your body composition? Simple body weight exercises are effective. Why? Because they increase your heart rate (aerobic exercise) and build strength to shape strong muscles at the same time.Your body composition is made up of fat mass and fat-free mass.
You can improve it by decreasing body fat, increasing muscle or both. Any of these changes will lead to a decrease in your body.The body composition exercises help to promote the overall fitness in many different ways.
Some of their primary functions are increasing strength, building muscle, extending endurance, decreasing fat, and raising cardiovascular health. Assessing body composition involves the information on the distributions of fat mass and lean body mass.If you want to improve your body and your health in 2018, you may want to start with your body composition. Starting here effectively lays the groundwork for optimal fitness and health over time. Your body composition refers to how muscle and fat are distributed throughout your body.
EXERCISE SOLUTION: To create more of a balance and add a little curvature, this body type needs to focus on tummy-tightening core moves, along with lower-body exercises that shape the glutes and thighs. If you have an apple-shaped body, you will want to focus on aerobic training in order to slim down and lose body fat.“If you tend to carry more weight in your thighs, doing Pilates or running isn’t going to change that,” says Jacque Crockford, C.S.C.S., an exercise physiologist at the American Council on.
3. Move your body first thing in the morning. Every morning, my husband and I wake up and take our dog for a long, leisurely walk. If you live in a cold climate, you can wake up and stretch for a few minutes inside and practice meditative breathing to help wake your body up.If you have skinny legs and a bulkier upper body, make the majority of your strength-training sessions focus on lower body exercises such as squats, leg curls and leg presses using heavy weights to build muscle. Certain body shape changes can’t happen with exercise or diet.
Large breasts, long limbs and a dainty rib cage are genetic endowments.Push-ups The push-up is the ultimate bodyweight exercise that utilizes literally every major muscle in your body, thereby helping you firm your whole body. Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and butt.Genetics can prevent you from changing your body structure, but your shape doesn’t tell you what body composition you have to have.
Knowing your somatotype can allow you to work with your body to make adjustments to factors you can control, rather than working against it and being constantly frustrated by your lack of success. For example, many NBA athletes start their career with an.All of which begs the question: Is it possible to completely change your shape?” The short answer is “no,” not completely. But, fortunately, you can radically improve both your health and your appearance with the right exercise routine in combination with proper nutrition.. Apple-shaped women tend to hold excess body fat in their waists, arms and breasts with very little body fat stored.
Nutrition is the most important factor in improving body composition. That’s why one of the first things I do is refer my clients to industry experts such as Dr. Mike Roussell (You may know him as SHAPE’s Diet Doctor) or Dr. Brooke Kalanick.I let them do what they do best so that I can focus on what I do best-designing highly effective strength and conditioning programs and coaching.
This process changes body composition, lowering a person’s body fat percentage while their weight stays the same or lowers at a rate much slower than with traditional weight loss. “Traditional ways of changing athletic bodies would involve a muscle gain phase followed by a leaning-out or fat-loss phase,” says DeFigio.
List of related literature:
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| from Escape Your Shape: How to Work Out Smarter, Not Harder |
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| from Athletic Body in Balance |
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| from Counseling Across the Lifespan: Prevention and Treatment |
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| from From XL to XS: A fitness guru’s guide to changing your body |
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| from Encyclopedia of Body Image and Human Appearance |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Introduction to Kinesiology: Studying Physical Activity |
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| from Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses |
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| from The Wiley-Blackwell Handbook of Transpersonal Psychology |
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| from High Definition Body Sculpting: Art and Advanced Lipoplasty Techniques |
124 comments
I looove this series soo nice to see scientifical backing in a fitness video as there always are different opinions^^
I’m somewhere in between the endomorph and the mesomorph regimen what training routine should I follow?
Keep doing videos like this, it helps sooo much! Thank you for everything you do!
I used to be a ectomorph for the first 38 years of my life, never gained a pound long limbs lean and ripped body type. When I became a truck driver I started gaining that much needed bodyweight I was always wanting, but I let it get too far and now I am a endomorph
I just signed up to skill share thank you so much for the 2 free months. My channel is very new and I have only just started creating again now that my baby is 2 x
Body type is a myth. I changed my body type from an Endomorph to an ectomorph
What else. Uhhhhhm I’m on the ectomorph side with a little of meso, got some Conor McGregor type action going. Yeah they said compound movements but then said crunches which is not a compound and also calisthenics are not gonna build that much muscle at ALL for guys like us
Ectomorph: Eat more.
Endomorph: Eat less.
Mesomorph: Train.
You’re welcome.
I would like to know more about hypothyroidism and training as I suffer from this. But thank you for this informative video
Love your videos! I was wondering if you could make a video on the difference between training for bikini vs figure. Thanks and keep up the great work!
I’m a meso but have characteristics from both endo and ecto like my metabolism if fast but it’s not hard to gain muscle
Yep I’m a mesomorph. So I wanted to get into shape, started jogging for an hour everyday and weight lifting 3x a day… I lost weight so fast that people thought I was anorexic ��. Did I mention I was eating anything I wanted? Pizza, burgers. Reason I’m confused why people are always on low carb diets. That’s a mesomorph
Ur videos are very informative!! I’m currently doing keto and lost my period last month, I guess due to low caloric intake and low carbs. Today I had my period back after removing my caloric restriction for the last 2 weeks-which coincidentally falls in the Luteal phase that you discussed in ep. 1. I stumbled on your video about the woman series after watching a bunch of your cheat meals! Lol!! I’ll be waiting for your next videos!! Beauty and brains!! You got it all!! Keep it up =)
So why did my mother decide to eat nandos and kfc when she was pregnant with me
Yeah the scale can be a pain in the ass.I went up 4 lbs and in my head I was thinking that I’m getting fat until take my measurements.
love the transition at 0:50 ���� love the video, super informative!
I’m probably, somewhere in the middle of Endomorph and Mesoforph, because I can grow muscles quite easily, and it’s not too hard to lose weight
I’m right in the middle between mesomorph and endomorph. I don’t know why, but that makes me happy with myself!
You have literally thought of everything to explain. I had a thought in my mind, and then you literally answered it right after it popped into my mind.
Theres a lot of bs. Ectomorphs can still can jacked but it is harder for them. Mesomorphs dont loose their bulkyness fast at all because muscle doesnt work like that. Also wish u would have mention the difference broad shoulders vs skinny or big waist makes to your body type
Illustration seems wrong…?
Inverted TRIANGLE should have WIDE UPPER BODY &
a
CHICKEN LEG ������
My problem is that ive got a bit of a chubby belly but my arms are long and skinny
Im a meso but that doesnt mean I cant gain weight. I have due to aging and hormonal imbalances gained wt and need to know what exercises and foods are best to lose it. This video doesnt really help with its “Eat what you want exercise what you want” advice.
i only believe half of this but I would not like to reach 2500 cal per day. I stick to at least 1000 cal a day or 1500 cal.
Im between an ectamorph and a mesmorph so i dont know if im lucky or not?
I was some where in between Ectomorph and mesomorph so whag should I do?������
I’m ecthomorph before but i do 100 push ups 100 squats 100 sit ups 10km run after 30 days im go to the mirror and shocked my body give a lot of changes!
Bruhh i never thought i won something in the genetic lottery proud mesomorph here
yup im skinny:/ i eat alot but never gain weight other asian guys would probably say the same thing
Do larger statured people that weigh a lot but have a visibly solid body (like square-ish) and not round one count as a Mesomorph? If so then ight, Im a Mesomorph
I don’t even know…. I am slim, short, have difficulties gaining muscle mass, have the worst cardio you could possibly think and i have never ever been overweight.
Thank you Brendan for another great video.ALWAYS helpful! Can you PLEASE make video on the lean bulk for females? since it hard not to gain fat for us, and we get conciuous gainig fat anyways. Would be great to know at what rate wheight gain is ok, and how to increse calories THANK YOU!!!
I was wondering how while i’m just 15 i do have abs and bigger shoulders now i realized myseld as a mesomorph lucky you mesomorphs
I’m short, but scrawny and dont gain weight easily, what am i?
I’m not any of them…
I’m just an average kid trying to get muscles hehe
Rare to see this kind of quality in fitness videos. They usually seem to think we can’t tell when they’re just entertaining and not informing us laymen and women lol. I suscribed!
Its still surprise me just how many people have no clue about Custokebon Secrets (search on google) although a lot of people lost a lot of weight with it. Thanks to my personal pal who told me about it. I’ve lost a ton of fat.
this video needs to get out there! I know I needed to hear this video! thank you:)
Is there a correlation between cortisol and leptin? Im trying to understand emotional eating and stress eating.
Hello, I know this video might be a bit old and you most probably will not take a look at this comment. But well just in case I wanna try. Haha
Since April of this year I started to loose weight slowly by doing cardio and weight (at home) trainings. I lost around 7kg so far, which I am really proud of. So I decided to take a look at my measurements as well. I found in my diary a measurements from January this year and I saw that since then I lost 2 cm all over my body (arms, waist,hips,thights) but in my chest area I lost 6cm! ( I definitely lost a lot on my butt as well, but I didn’t measure that before). Also I feel like it is really hard for me grow my glutes as well. I don’t know if Im doing something wrong. I check out the right postures for each exercise I do. Do you maybe know what might be the cause and if there is anything I could have done to not ended up with such a,,loose” boobs and small booty? �� (btw im 24)
Hi, just wanted to start by saying I love your content, everything is so informative and detailed. I just had a quick question: how do you collect and summarize all of the references and research on a topic? How do you know when it’s all done cause on some topics there’s so much info and not get overwhelmed? Please and thank you!
Hey Stephanie,
thank you for your great work! Im helping my girlfriend to get into the shape of her life and your input here is really insane.
I hope I can learn as much as possible to help my girl.
Very excited and I´ll let you know how it´s going:)
By making these videos about women bodies and functioning you are doing a great deal of kindness to all women out who needs to learn about themselves and their bodies. Thank you Angel:*
I really want to know the functions of different protein and vitamins you eat (such as those you post on your normal day eating video), why we eat them, and how much is needed for our body to function well.
Paul I am that endurance athlete who is trying to make that body transformation. You said to do this (1 gram per pound and the weights) for a “long period of time”. I am into about 20 days, following an app and learning a lot. What is a “long period of time?” 6 month? 12 months? I guess I am asking, when can I see some pretty tangible changes? If this is important: I am male and age 52. Just found your podcast learning a lot!
I want to be a personal trainer. I can’t do that yet until I help myself. I am trying to reach some fitness goals myself, be toned, and stick to some healthy dieting plans. I guess I’m asking how do I help myself and then how do I become a personal trainer and be different from other personal trainers? On top of that I am on the Mirena and it has caused me some bloating problems, stubborn weight, wild hormones levels, and horrible acne. I plan on getting it removed.
please keep posting info like this! I am a newbie to weightlifting (1 year in) and feel like the scans isn’t changing anymore, so videos like these are super encouraging!! I’d love to see you comment on how long it can take a beginner female gain muscles like noelles, fire example
I didn’t change ur shape all I did u did was lose some weight
Could you do a video specifically on hypothyroidism and fitness. Interventions, nutrition, etc. Thank you very much I know many many women suffer with this and it makes getting in great shape extremely hard
The “Kοnοnοz yyd” (Google it) diet program has provided me methods on how to burned the abdominal fat in a good method. I never thought of this program as effective as this. Since making use of this guidebook I have lost 15 pounds, and have had more good results toning up in the gym. In addition to that, I have loads of strength remaining in my tank..
I have learned a lot from the “Kοnοnοz yyd” (Google it) and have shed some abdominal fat that I never thought I could remove and it also allowed me to do it the healthy manner. Since that time, I have dropped 15 pounds of my bodyweight and have developed my figure, a a lot better compared to heading to a gym. I seem like it has provided me extra strength..
The Women’s series are such a life saver. Thank you soooo much!!!! You are an angel <3
I have the belly of an ectomorph but the limbs of an endo what should I do?
If you don’t mind me asking what type of camera are you using to video? It is so crystal clear!
I’m so happy I feel like crying, so happy I found you and this video THANK YOU FOR SHARING <<3
Thank yewwww sm training videos are for men and this is soooo important ��
I love these videos a lot but I found a mistake in this one that I think is important to note… High levels of leptin decrease hunger, not increase it. It is the body’s way of stopping you from gaining more when there is already an adequate amount of fat storage. (Except if we carry a lot of excess body fat for a long period of time, which can result in leptin resistance, and then leptin cannot decrease hunger anymore.)
loving this info. Is there anywhere online you recommend to go learn more of?:D
I’m a teenager, and I haven’t had a period for a long time (almost 1 year!). Maybe because I started a wrong diet a few months ago, but now I eat like a normal people. But my period hasn’t come.
What should I do? (anybody please help me)
I am something kind of between every single one of them. I have the height of an ectromorph, built of a mesomorph and bell belly of an endomorph.
I love this series! I would love to hear more about how a hysterectomy impacts athletic performance, if it does. I’m so excited for the amenorrhea video. Thank you so much for putting in all the time and effort it takes to put these together! I love watching them over again to coincide with my college courses and seeing my understanding deepen.
Never thought about this before. Thanks for sharing, Like from me!
What do you recommend for women who virtually have no testosterone, and very low estrogen and progesterone?
I”m 31 and my doctor told me that my blood work looks like that of a woman in her mid 50s!
I bust my butt in the gym but see very little change….
Please help!
Hi. Watched your video and it’s really great. You mentioned you will make a video on cellulite. Have you made it? Do you have a link?
I am motivated because of your detailed explanation. Great video! Keep up the good work!
i beleve your good with girls. teach me some of your skills:)
Love this series! Would love if you did a video surrounding how to train around pregnancy, and what are pelvic floor muscles and why its important to train them!
You make all this science so easy to understand for the average person.:)
1:09 “Beyond the scope of your interest” I’m gonna used that phrase instead of telling people “It’ll go over your head” lol thanks!
Hi Stephanie! I am a recovered anorexic with PCOS, any advice on how to lose fat and tone up while dealing with cravings? It’s been really hard to lose fat even though i work out 6 times a week:( (strength training with some light cardio)
I wish you were my Bio professor:(
You’re so thorough with your information. You speak at such a calming and easy understanding tone ����
i just discovered your channel and girl, you are everything! smart, strong, beautiful, funny…. wow <3
special thanks for this educational video! i’m kind of shocked of how much i actually didn’t know about my cycle
Wow! This totally makes sense to me! A while ago I was lifting for 3-4 months and I only lost around 1.2-2kg and wondering why it wouldn’t go down.
Right now after a 3 month break for exercise I am back to working out. I have gotten a little slimmer and gotten a bit stronger but the scale shows that I only really lost 1kg.
But I do worry… I am trying to actively loose weight (interms of fatloss).. But because I only lost 1kg could it be that I’m not actually loosing the fat? Idk how to describe it. I have about 10kg of fat to shed but I’m wondering if you can simultaneously replace the fat with muscle and have the weight stay the same. Idk idk! From the video I guess this is what Brenden means right guys?
Another great and informative video. Just got a scale and I’ll be able to track water weight, bone density, body fat, etc! Can’t wait to track it all and see the progress.
I just had a physiology course where I had to study all of these hormones and I wish I had seen your video earlier… it would have made it so much more fun to learn ����
Your videos are all amazing! I began some videos last year but need some work in the editing department-any tips? PS I’ve been on a total binge between cheat days and educational videos-PhD student here! It’s so hard as a mom and competitor and student and business owner but you inspire this old gal!! Thanks Stephanie!
Awesome video! Different question: which type of slingshot (hip circle) would you recommend? There’s a level 2, 3 and 4 when I looked it up on their website
Hey Steph, just wondering if all these observations still apply to women when under a “false” cycle when under the influence of birth control, pill, depo etc
thanks!!:D
Welcome to Episode 2 of The Women’s Series! Make sure to watch Episode One first or you might be a bit unfamiliar with some of the concepts. This episode is A LOT of information but the next episode with be WAY more applicable and will be ENTIRELY practical application so stay tuned for that!! I love you all and please like the video if you are enjoying this series! Much love xoxo ��
I’m someone who had to transition to a vegan and gf diet because of food sensitivities and my eczema. I’m worried transitioning might decrease my metabolic rate and other things you explained in the video. How might someone if dietary restrictions keep good levels of hormones?
summarising facts is fun no doubt, but it seems to me that if you’re looking for someone to give you a solution then you’re looking to spit out a pretty buck
Dear person who is reading this i will not say what you want to hear ��
Great video as always! How did you become so knowledgeable? Did you go to school for this, if so what was your major bc I’ve been thinking about changing mine.
I bounce from overweight to underweight to overweight and underweight again, im 16,what body type is that
In the future, I think it would be really interesting to see the scientific side of specialized diets like paleo or Ketogenic, only if you’re not too busy of course.
Can you please talk about how intermittent fasting effects women’s hormones/best times and how to best apply it during different menstrual phases?
OMG I love this series! I’d love a video on birth control and how those hormone changes affect weight gain/weight loss
>>222>> Youuu can refer to red tea, better than green tea and lose weightttt very effectivelyyyy. Here: > https://t.co/ulDqhr6avk?fg45dfg33 >>>2323>>>
Can you please do a video explaining pcos/pcod and how to cure it?
Hey bro, were your clients in a caloric deficit, surplus or at maintenance?
when people say to me ohh you have lost so much weight im like no i actually have not lost any weight at all just the heavy fat has turned into muscle! my body is so much better after 18 months gym yet the weight has never budges i didnt want to go skinny i wanted to shredd
you are so cute, your voice relaxes me. I would like to talk like you!
please give lyle mcdonald credit for the content you have put in your video.
Like i need to change from an apple because it’s so disproportionate and ugly it’s gross i can’t explain in words how much i hate it i desperately need to change it
I think this really shows that how important it is to track progress, both writing down your scale weights and how much you are eating, and keeping a visual tracking method too. Whether it be pictures or videos. I’ve never meticulously tracked anything except when prepping for a show. However, with this ‘off’ season, I am doing exactly this, writing down all my workouts, food, scale weight and taking weekly workout footage and body update pictures. I’m excited too the changes I see vs what the scale says!
Thanks for the video!:)
Just wanted to know if this was what you meant
1) lose fat through calorie deficits
2) gain muscle
And alternate between the two.
However what’s the difference between the two in terms of exercise and diet? What exactly do we specifically have to do. It’d be great if you could elaborate a bit:)
Hi Stephanie! Love your content. ❤️❤️❤️ I’d love to see video on studies about about weight gain related to different forms of birth control. I see it’s a side effect on most forms. I’d be curious on whether that’s a product of a change in appetite, actual fat gain, water retention… anyway keep up the great work!!
thank you for the videos, really interesting stuff!
i’ve been reading a lot about the keto diet and your commentary on leptin raised a question; since leptin uses fat to create energy, how does it interact with ketones (which break down fats)?
Great vid gurly��Very informative yo������ I am experiencing this at the moment. Started my journey last September and was 126 lbs. Dirty bulked up to 175 and started cutting 2 weeks ago and look completely different. Put on alot of muscle mass and fat. Cutting my calories slowly but surely. After 8 weeks going to reverse diet, “Lean Bulk.” Consistency is the Key��
can you talk about Ketosis? There are a lot of people I know doing the Keto diet, but they don’t know how it works in the body. Plus I want to know more about it as well
Excited for this series, thank you for taking the time to inform the public �� I know Jeff has touched a lot of this, but Im very interested in intermittent fasting and training. I know most people probably do an 8 hour window but I’ve been doing about 4 to 5 hours and fast the rest trying to shed stubborn belly fat and love handles).I dont find it difficult at all but sometimes worry I’m not eating enough protein for muscle/strength gain (I’ve heard you dont necessarily have to eat 1g per body weight or bulk for strenght/hypertrophy).
Can you do the practical aspect with regard to pcos and hormones? xx.
I’m honestly going to save up to buy this book. I’m super intrigued and love the subject of exercise and science. Can’t wait to buy it!
I’m freaking fascinated! I would absolutely love it if you could make a video talking specifically about PCOS! there’s a lot of misinformation out there!
this video helped me while studying for my MCAT hahahah
you explain so well!!
I don’t like your editing covering your mouth! Loved the video
Well done, you got youself a new subscriber. I mean i was litterally taking notes!!
I am not a stupid person, but one thing I do not like about many diet systems is that they’re not direct to the point. This is why I was really interested in The Venus Factor. Dr. C has created a plan with actionable steps do this after which do that. I followed the advice and I have been shedding pounds! It’s so easy because I don’t need to steer clear of “bad foods” altogether. Want to find out more? Go here and check it out for yourself WeightLossWomen.4YourHelp. Com (remove space and open the site)
I love this series! Thank you for sharing your knoledge and passion! You help me understand my body so much more!!
Lad I got so lucky I’m a mesomorph with a muscle disability which means a work out for me can be 2 to 3 times more effective the downside is I’m in constant pain and agony from simple things bcs my muscle fibres tear so easily
Great video! Body recomposition isn’t something often explained so I love that you made a video on it.
goodwork on your video. i’d suggest you try out this west african tea recipe for a traditional approach http://bit.ly/2ISRZw0
Congrats on 10000 subs! Loving your videos I’m over the what I eat in a day videos so your vids are so refreshing and I am learning lots! Thanks
What kind of body do you on the thumbnail to the left? I have that body idk what type it is
Can you tutor me in cancer bio too? I love how applicable you make these topics
Can you change from a medium apple (smaller front/ chest) to a slim hourglass and bigger front/chest?
Hi Paul could you link your friends study regarding protein whilst bulking? Thanks
Is it dangerous for a woman to take testosterone (to achieve weight loss and a deeper voice)? Do the effects remain if the woman stops taking the hormones after two months? I wasn’t able to find women-specific information so I would appreciate the info:)
Great video! Thanks a lot! Please make the one on cortisol soon!
So informative and educated!! You’re so well spoken ����props girl����
Gurrrllll We literally need to be friends! I love your personality and your just great!!!
I appreciate you reminding us what bulking & cutting are. Most of us are not body builders but enjoy fitness. And when you explain things to us, we LEARN. I appreciate that most of all����Although I am still at a standstill with my training, it’s intriguing to me. I hope to be able to return to my routine. ������
another great video! can u please touch upon Graves Disease too?
You are amazing smart and beautiful. Definitely one of my favorite youtubers. Love you!! Thank you for your videos