Body recomposition is possible for most people, not just beginners. Calorie deficit of 200-300 calories is optimal for muscle growth. High protein intake (0.8-1g/lb BW) helps maximize muscle growth. Training should be done within 3-2 reps of failure. Getting 7 hours of sleep per night is crucial
PPL splits divide workouts into push, pull, and legs days. Full-body workouts combine upper and lower body movements. Upper/lower splits alternate between upper and lower body days
Interval training combines high-intensity workouts with rest periods. Fartlek training combines interval training with regular distance running. Walk-back sprinting involves short sprints followed by recovery periods
To lose 1 kg body weight, burn approximately 3080 kcal. This leads to burning 400 grams of body fat. 60% of the body is water, which has no calories
White fat stores energy and releases fatty acids when fuel is low. Brown fat helps regulate body temperature and contains more capillaries. White fat makes up 20-25% of total body weight in most people
Skinny fat refers to slender appearance with low muscle-to-fat ratio. It's not a medical term but common among those who appear thin. Can result from calorie restriction and prioritizing cardio over strength training