Lean out, tone up, get ripped... they all mean the same thing: body recomposition.

If you've ever said something like "I want to tone up" or "I want to lean out," you were referring to body recomposition, even if you didn't know it. Body recomposition -- or altering your physique by burning fat and gaining muscle at the same time -- is a different approach to health and fitness than the typical weight-loss mindset.

Many people think that true body recomposition is impossible because of this conundrum: To reduce your body fat, you have to eat fewer calories than you burn. But to build muscle, you have to eat more calories than you burn.

Your body is smarter than you may give it credit for, however, and by keeping a close eye on your diet (specifically when you eat what) and your training, you can absolutely lose fat and gain muscle at the same time.

Read more:The best at-home fitness equipment in 2020

Body composition refers to your body fat percentage and lean mass percentage.

Your body composition is the ratio of fat mass to lean mass in your body. Sometimes, body composition is used interchangeably with body fat percentage, but body fat percentage is just one part of your overall body composition.

Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water -- in other words, everything that's not body fat. Depending on what method you use to measure your body composition, you may see water as its own percentage.

Read more: The best body composition scales for 2020

Body recomposition refers to the process of changing your ratio of fat mass to lean mass -- that is, losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of "bulking and cutting" in which you intentionally put on a lot of weight first (muscle and fat) and then go through an intense calorie deficit.

When your goal is body recomposition, ditch the scale and use a tape measure for a better idea of your progress.

Body recomposition isn't about weight loss; it's about fat loss. On a body recomposition plan, you may maintain your current weight or even gain weight -- remember hearing "muscle weighs more than fat"?

Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you'll weigh, even if you lose fat at the same time. What changes, instead of weight, is your physique. As you progress through body recomposition, you may notice changes in your body, such as an overall firmer look or that your clothes fit differently.

For example, I weigh exactly the same now as I did before I started exercising and eating healthy. I wear smaller clothes, however, and my body has more muscle tone than it did before. I also feel much stronger than before I began a strength training program (a nonaesthetic benefit to body recomposition). So you can ditch the scale, because it doesn't differentiate between fat loss and muscle loss, and weight loss isn't the primary goal with body recomposition.

There's one caveat to consider, though: If you want to lose a large amount of body fat and don't intend to put on much muscle mass, you may lose weight in the long run.

Read more: 6 health metrics that are more important than your weight

Because you're trying to do two things at once -- lose fat and gain muscle -- you can't treat a body recomposition plan like a fad diet. Healthy weight loss and healthy muscle gain both take a long time on their own: Put them together and you're in it for the long haul. The slow, steady process of body recomposition offers sustainable results, though, so you'll enjoy your new physique for as long as you maintain healthy habits.

Body recomposition is a fine balance between building muscle and losing fat.

Body recomposition truly comes down to your specific health and fitness goals. Unlike traditional methods of weight loss -- such as very low-calorie diets or periods of really intense cardio exercise -- there's no real protocol for body recomposition.

There are basic guidelines to follow. To successfully change your body composition, you need:

Read more: 20-minute high-intensity interval training workouts to burn fat

Fat loss ultimately comes down to your calorie maintenance. To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best techniques for fat loss -- there's just no way around the science.

Read more: Eat more, weigh less: These high-volume foods will fill you up on fewer calories

Building muscle requires resistance training.

To build muscle, focus on two main factors: weight training and protein consumption. Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them.

Additionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth. While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training.

Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass (a.k.a. muscle mass) than being in a calorie deficit without changing your protein intake.

In people who have already been following a strength training program, increasing protein intake and following a heavy weightlifting routine leads to improvements in body composition.

Read more: The 7 most important strength-training moves for building muscle

Body builders are known for their ability to achieve insanely lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition.

It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle. It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day.

The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise. You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator.This one from Mayo Clinic uses the Mifflin-St Jeor equation, which pros consider the gold standard.

On days that you do cardio exercise, you should consume enough calories to meet your maintenance number. Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel. We want the muscle!

Read more: Should you lift weights or do cardio first?

On days that you do a strength training workout for 30 minutes or more, eat more calories than your maintenance number with a focus on protein. Depending on how much muscle you want to put on and how quickly you want to gain it, add 5% to 15% to your maintenance calories.

On days that you don't work out at all, eat slightly less than your maintenance calories -- decrease that number by 5% to 10%. This number is called your "rest day calories."

If you're still confused, think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. Your body essentially has three basic choices: immediately burn the calories for fuel, use them to repair and build muscle tissue or store them as fat.

If you're looking for a body transformation, you definitely don't want to store calories as fat. But you do want your body to use new calories to repair the muscles you broke down during weightlifting workouts.

So, you'll eat more calories (and protein) on weight-training days so your body uses those calories and nutrients to fuel muscle repair, and thus muscle growth. And you'll eat fewer calories on cardio days and days that you don't work out because you want your body to use the fat it already has as fuel -- not to use new calories as fuel.

By combining these two tactics, you can successfully achieve body recomposition.

Ready to hit the gym? Make sure you get the best pair of shoes for your workout.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Body recomposition: How to lose fat and gain muscle at the same time - CNET

23 March 2020

Miller Thomson LLP

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The Competition Bureau of Canada (the"Bureau") recently released the fifthvolume of its Deceptive Marketing Practices Digest. Inthis latest edition, the Bureau has again focused on issuesaffecting consumers in the online marketplace, including deceptiveprivacy practices, unsubstantiated weight loss claims and thepractice of "drip" pricing in the car rentalindustry.

Continuing its recent interest in the intersection of deceptivemarketing and privacy, the Bureau has set out its perspective onthe collection of consumer data in non-monetary transactions thatcould create a false or misleading impression. At issue inparticular are representations regarding whether consumer data willbe collected, what data will be collected, how often data will becollected, why the data is collected and the purposes for which itwill be used, whether the data will be sold to or otherwise sharedwith third-parties, whether consumer data will be retained, and howit will be maintained and deleted.

The rules relating to the advertising of non-monetarytransactions, such as the advertising of free digital products andservices, apply in the same way that they do to more traditionaladvertising. In the new digest, the Bureau re-affirms its positionthat the exchange of money or tangible products is not necessaryfor a representation to raise an issue under Canada'sCompetition Act. Representations may be false ormisleading if they lead consumers to give companies access to datathat they would not otherwise provide, or acquire digital productsor services they might not otherwise select.

Companies that produce free digital products and services mustensure they do not mislead consumers about the real cost of theirproducts or services. This cost often factors in the data that isbeing collected as well as how this data is used and maintained.Whether and how a company collects, uses, handles and sharesconsumer data has the potential to be a material factor in aconsumer's decision-making process.

We have all seen them miraculous product claims thatconsumers can get rid of unwanted fat, quickly and easily, andachieve their weight loss goals by merely using the advertisedproduct. These products continue to be on the Bureau'senforcement radar, and in the new digest, the Bureau restates thataggressive product claims require substantiation with adequate andproper testing.

As with all claims, it is important to determine the generalimpression that weight loss representations and advertisementsconvey. For example, does the claim create the general impressionthat the product will result in minor weight loss, or does itsuggest that weight loss will be substantial, or lead to asignificant transformation? The testing conducted will then need tosubstantiate those claims. With this in mind, it is not enough tohave test results that show modest weight loss if the generalimpression of the representation suggests that using the productwill yield significant results. Companies that produce andadvertise weight loss products must ensure that claims about theperformance of their products must be properly substantiated.

Following its string of consent agreements with car rentalcompanies, the Bureau has addressed its view of "drip"pricing practices in the new issue of the digest. This refers tothe practice of advertising prices that are unattainable due toadditional mandatory fees that are only disclosed later on duringcheckout. These additional costs are "dripped" on top ofthe initial advertised price.

In the Bureau's view, the advertising of unattainable pricesis misleading to consumers. Recently, the Bureau took enforcementaction against a number of car rental companies regarding pricerepresentations that were unattainable because consumers wererequired to pay additional non-optional fees. These non-optionalfees would increase the cost of the rental by 10% to 57%. Also atissue in these cases were the descriptions of these fees, which theBureau concluded gave the false impression that the charges weregovernment levies or taxes.

"Drip" pricing is not limited to the car rentalindustry. The Bureau has recently taken action against onlinesporting and entertainment ticket vendors for misleading onlineticket pricing claims.

Advertisers must be mindful of these marketing practices, asthey continue to be a high enforcement priority for the Bureau. Ifyou have any questions about the collection of consumer data innon-monetary transactions, or product claims inadvertising, reach out to Miller Thomson'sMarketing, Advertising & Product Compliance Group.

The content of this article is intended to provide a generalguide to the subject matter. Specialist advice should be soughtabout your specific circumstances.

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Hidden Digital Costs, Unsubstantiated Weight Loss Claims, And Drip Pricing The Focus Of The Competition Bureau's Newest Deceptive Marketing Practices...

If you are eating fruits after a meal, make sure you do so in moderation

Are you in the habit of eating fruits after your meals? Then this article is a must read for you. Fruits are definitely healthy for you. They provide your body with vital vitamins, minerals, fibre and antioxidants that help in maintaining your immunity, heart health, and much more. However, the time at which you eat fruit is crucial as well. Did you know that fructose (the sugar in fruits) gets converted into triglycerides (a type of fat which circulates in our blood stream). This is true especially when you eat fruits on a full stomach, mentions celeb nutritionist Rujuta Diwekar in her book Don't Lose Your Mind, Lose Your Weight.

We ask nutritionist Nmami Agarwal if it is healthy to eat fruits after a meal. She says that ideally, it is advised to eat fruits hald an hour before a meal. Doing this can enable the fibre and polyphenols in fruits to boost digestion.

But, if you are used to eating fruits after your meal, then make sure that you do so in moderation and keep a slight gap in between. "Fruits contain simple carbs that tend to get digested quickly as compared to the meal you ate," says Agarwal.

It not the best idea to eat fruits after a mealPhoto Credit: iStock

Also read:Expert Opinion: This Is The Best Time To Eat Fruits

She goes on to add that instead of reaching out for an unhealthy dessert, you can eat fruits like berries, peaches or apple after a meal. "Homemade no sugar frozen fruit yogurts are the best. Avoid citrus fruits as they might cause heartburn or acidity in some people," she recommends.

Diwekar, on the other hand, feels that eating fruits after a meal is not a good idea. As mentioned above, when you eat them on a full stomach, they result in release of triglycerides. High levels of triglycerides are responsible for heart disease and insulin sensitivity and may also lead to bigger fat cells. "So eat your fruit, but don't think that it's safe than eating. Dessert. Its nutrients only work for us if eat it as a meal by itself: as a morning meal or after exercise, and not as a dessert after dinner," Diwekar writes in her book.

Also read:Ramphal: 5 Reasons To Eat This Hyper-Local Fruit Every Day

Another important point to note

Always prefer eating fruits, instead of juicing them. Juicing fruits robs them of their fibre other essential vitamins and minerals. "And even if you retain the fibre and add the fibre back to juice, you have destroyed its structure. You are now drinking coloured water which has lost its nutrients, because surface area of the fruit has increased, and exposure to the air and surroundings has already oxidised its nutrients. Fruits contain antioxidants. Ideally, they should get oxidised in your body and not outside," says Diwekar in the book.

Avoid juicing fruits, eat them fresh, preferably as a meal on an empty stomachPhoto Credit: iStock

Also read:Diabetes: Control Your Blood Sugar Levels Efficiently By Eating This Fruit For Breakfast; Even Better, It Is Weight Loss Friendly

(Nmami Agarwal is nutritionist at Nmami Life)

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Theres no shortage of dramatic weight loss transformations on the web, which makes losing five pounds a week seem pretty easy. But losing that kind of weight in just seven days can be unhealthy, and even impossible, for some people.

Everyone wants to know the amount of weight they can lose in a weekand everyone wants that to be a big number. But nobody can say exactly how much, because many different factors have an effect on how quickly you shed pounds, including how much you weigh when you start a weight loss plan.

According to Konstantinos Spaniolas, M.D., associate director of the Bariatric and Metabolic Weight Loss Center at Stony Brook University, losing one percent of your body weight per week is considered rapid, but within reason.

There's a caveat: Those quick results, Dr. Spaniolas says, come at the price of muscle lossdefinitely not what you want (more on that later). This is why experts recommend taking a little longer to lose weight with a plan thats easy to sustain, and taking a moment to understand the seven factors that determine how much weight you can lose in a week:

The more excess weight you have to lose, the larger the percentage of lost weight will come from fat, says Kevin Hall, Ph.D., a researcher at the National Institute of Diabetes and Digestive and Kidney Diseases. Say you start at 300 poundsa goal of one percent fat loss per week means youll shed three pounds in a week. But if youre just looking to drop 10 pounds from a relatively lean frame, youll probably have a harder time retaining muscle mass.

Youve heard us say it before: Resistance training is key to keeping muscle while burning fat. One Columbia University study showed just how much it matters. For this research, scientists had people cut calories and then either do strength training or cardio workouts three times a week. After eight weeks, everyone lost more than 9 percent of their body weight. But in the aerobic group, 20 percent of that came from lean tissue (mostly muscle), while the resistance group limited lean-tissue loss to 8 percent, while still trimming down overall.

Protein provides essential amino acids that your body uses to make muscle. Skimp and youll lose more muscle. Dr. Spaniolas recommends eating about .8 to 1 gram of protein for every pound you weigh in order to retain muscle. There are plenty of ways to get that protein, including from these hearty vegan meals with more protein than a burger.

Not getting enough shut-eye throws hunger and metabolism hormones like leptin and ghrelin out of whack. In a small study published last year in Annals of Internal Medicine, volunteers on a reduced-calorie diet slept either 5.5 or 8.5 hours a night. In two weeks, they both lost a little more than 6.5 poundsbut those who slept more lost twice as much of that from fat. Sleep is so critical to everything that Men's Health even put together the best sleep strategies and products to help you do it better.

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The smaller you are, the fewer calories youll burn, says Yoni Freedhoff, M.D., author of Why Diets Fail and How to Make Yours Work. But there are even more complex hormonal and metabolic shifts at work, making it harder to burn fat the longer youve been losing. Scientists are still working to understand the mechanisms, but research has shown that people who have lost weight burn fewer calories than people who never dieted. That doesn't mean you're doomed. It just means you tend to lose weight faster at first.

Not every plan fits every patient, Dr. Spaniolas says. If you prefer to eat high-fat foods, then the trendy keto diet may work for you. However, this doesnt mean carb lovers need to forego pasta to see results.

Dr. Spaniolas says correctly estimating how many calories your body needs is complicated, but recommends using a chart or calculator from the National Institute of Health. From there, you can omit about 500 calories per day to lose weight, but shouldnt go much lower to begin with. And even then, he says it may not be easy to sustain this reduction in calories if you're already lean and need fewer calories to begin with.

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How Much Weight Can You Lose in a Week?

What you can do when you need to lose weight swiftly

You probably hear about peoples stories or weight loss programmes on the daily; how someoneused one secret trick or a special food. These stories can start to affect how you feel if you are on a weight loss journey. Unfortunately, you cannot remove all of these stories from your news feed to declutter your mind, but you can find quite a bit of relevant information on the internet that can help you.

In particular, this information can help you lose weight efficiently, healthily and quickly, using methods that have proven results. So if you need some tips for losing weight swiftly, read on.

Drink more water

This is one of the simplest ways to lose weight. Hidden calories are found in a lot of sources of our diet, and often in the liquids we consume. Some coffees, teas, milk and alcohol are calorie-dense, so replacing many of these with water can reduce weight gain. Similarly, the more water you drink, the better your body can digest and remove waste, which is a factor in losing weight. This is a good example of how really simple changes in your life can have a dramatic, and positive, change onyour health goals.

Liposuction

You might think that this is an unrealistic way to lose weight, but actually it isnt. Liposuction is a type of plastic surgery procedure whereby fat is sucked out of the body. There is no faster way to lose weight, and the benefits are numerous for anyone who wants to lose fat fast. The experts at theReflection Center discuss how and why liposuction is so beneficial to those from all backgrounds, and why it is especially important for those with particular needs. For example, emergency weight loss can save a life, such as obese people who cannot simply start a diet or exercise plan. In these cases, weight needs to be lost safely and efficiently, which is why liposuction could be a solution, as well as for those who want to lose non-life-threatening weight too.

Caloric deficit

Speaking of dietary needs, you need to know what a caloric deficit is too. Eating healthy does not always guarantee weight loss. There is still a lot of food that is good for you that can result in no changes or see you gain weight. How? Well, overeating for one. There is simply nothing that can top how eating more calories than you are burning is going to influence how much you weigh. Restricting your caloric intake is the most proven way to properly lose weight. Within reason of course, but you need to cut your eating down to fewer calories than you are burning. If the average person needs 2000-2500 calories to maintain their healthy weight, then even reducing this by as little as 300-400 calories can help you see changes that will positively affect your weight loss journey.

Regular exercise

Lastly, regular exercise is still one of the best ways to lose weight quickly. When coupled with a caloric deficit, you can start to see significant results fast. Not only is it effective, but it is healthy too. Losing weight is only one part of the solution, you want to know that you are making long term improvements to your health. That is always the purpose of the exercise. Get stronger, run faster, breathe better and feel more comfortable in your skin. Not only should you commit to regular exercise, but you should try to implement more forms of exercise too. Weight lifting and cardio through running or walking are two of the most accessible forms of exercise, but you should try to incorporate things like rowing or swimming as well. The more diversity you have in your exercise, the more calories you burn, the more weight you lose, and the better your body will feel from doing different kinds of movements.

Seeing so many things about weight loss can feel overwhelming at times. You can be bombarded with information from so many sources that it can be difficult to know what to trust. Fortunately, the tips here are simple but effective. They are proven and they are reliable. When you need to lose weight quickly and want to do so without jeopardising your health, then this information is a good start.

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What you can do when you need to lose weight swiftly - The Upcoming

UFC welterweight fan favorite Mike Perry told his fans on social media that hes either hungover or carry the coronavirus.

Perry, always a practical joker, took to his Twitter to tells his fans that he either had too much to drink or contracted the coronavirus. While some fans will say Perry shouldnt be joking about this kind of thing, other fans would say it made them laugh during a time of panic across the world.

Omg I either am hungover from day drinking or I have corona and am not goin to make it. I just wanna day . F*CK YOU

Perry (13-6) is one of the most popular welterweights on the UFC roster, but he definitely needs to get back into the win column whenever the coronavirus quarantine is lifted and hes able to fight again. Anytime Perry steps into the Octagon he puts on a good show.

Perry is coming off of back-to-back losses to Geoff Neal and Vicente Luque in his last two fights, with the loss to Neal resulting in the first knockout loss of his MMA career. Overall Perry is just 2-5 over his last seven fights and he needs to get back into the win column in order to keep pace in the crowded UFC welterweight division.

However, when Perry does return to the Octagon, its possible he does so at 155lbs. Perry recently admitted that he was at least considering a drop down to the lightweight division. If he did drop to 155lbs, it would be a fresh start for Perry in a new weight class and if he was able to make the weight safely he would have a size advantage over many of the other lightweights in the division. It remains to be seen if he will follow through with that plan.

Who should Mike Perry fight when the coronavirus quarantine is lifted?

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Mike Perry says hes either hungover or carrying the coronavirus - BJPENN.COM