Why Wait Until the New Year to Start Your Fitness Journey
| DRIP 10 WEEK BODY RECOMP CHALLENGE In the past, weight loss challenges were all the rage. Nowadays, people realize that the scale doesn’t tell us everything. Measurements and body fat percentage are better indicators of shaping your body, as they can tell us whether we have gained muscle mass. Due to the fluctuation of scale weight (i.e.due to changes in water retention), a sole focus on scale weight during a recomp challenge is not effective. However, it can be used as a guideline for progress. Body composition is a term to describe the quality of someone’s body mass. Body recomposition details the process of improving body composition, often with the goal of losing fat and gaining muscle mass simultaneously thereby reducing body fat percentage. Another way to look at it is that the goal of body recomposition is to increase your proportion of lean body mass (LBM), specifically skeletal muscle mass, to fat mass. The goal of body recomposition is shifting the way your body utilizes energy from food and stored sources such as body fat, so that you become more metabolically efficient. This means you want to maintain or build muscle mass while decreasing body fat simultaneously. A key point to note is that the rate at which you burn body fat and build muscle are not equivalent (i.e. the ratio is not 1:1). Meaning that if you lose 1lb body fat in 1 week you would not necessarily build 1lb of muscle mass during that same week. Bear in mind that you won’t lose fat in a linear fashion every week either (i.e. 1lb per week). As you get leaner, your body will “fight back,” so to speak, and there may be weeks where you stagnate a bit. Please know that this is normal! You will encounter temporary plateaus when your goal is to lose fat and gain muscle simultaneously. Therefore, while a body recomp focuses on burning fat and building muscle it can be more common to see your weight drop at the end of a body recomp. Disclaimer: As always, please consult with a healthcare provider before beginning any new exercise program. |
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Track Your Progress, Get Results! Here’s the gist: before you do anything, you need to know where you’re currently at. That means getting your body composition tested. Once you know your current body composition, you can set the best goals specific to your body type. Did you know… * Body fat percentage is the most reliable measure of success, as it reflects actual fat loss rather than changes in overall weight. Pounds lost can be misleading, as it may include changes in muscle mass or water weight rather than just body fat. * Once you can track your progress objectively instead of guessing, you gain a huge advantage over the competition! You’ll be able to measure what’s working, what’s not, and make data-driven adjustments and tweaks that can help you achieve your goal. *Finally, winning your fitness challenge is great but it’s all for naught if you just gain the weight back. That’s another reason why a data-driven, body composition approach is so important. |
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To obtain accurate results (while absolutely NOT mandatory for this challenge), we are so lucky to have Kareem, a professional personal trainer and beloved yoga and Pilates teacher at DRIP, that has been in the fitness industry for over 50 years! Prior to working with anyone that is looking for 1:1 personal training time, Kareem requires each individual to complete a full body composition screening which will measure body fat weight vs lean body weight, along with a Functional Movement Screening (FMS). Regular price for this type of in-depth analysis is $199. For this challenge only, Kareem is graciously offering this screening to our DRIP members for ONLY $30 and for non-members $40. Purpose of body composition screening:-measures body fat weight vs lean body weight-helps manage body weight-identifies a start point and allows for concrete measurements of results over time-acts as a motivational tool Purpose of the Functional Movement Screening (FMS):-identify movement patterns that are unbalanced and go unnoticed during our daily activities-help identify deficiencies in strength & balance that may be causing discomfort in the back, knees shoulders & hips-help to map a safe means of your training program How to Register:To get this in-depth analysis, we will have a sign-up sheet posted at DRIP where you will be able to book a time slot with Kareem. Each session will take approximately 20 minutes. Kareem will be available on location at DRIP on the following days: Tues, Sept 24th from 10:30AM – 1:30PMSat, Sept 28th from 11:30AM – 2:30PM These times don’t work for you? Don’t worry… you can reach out to him personally to schedule. Kareem’s contact info will be posted on the sign-up sheet. |
| How to Play! 10 week body recomp challenge starts on Tuesday, October 1st, 2024 and will run through Monday, December 9th, 2024. If you are late to the game. no worries, join the fun ANYTIME!!!! Once you are registered, please find a time with Emily, Kareem, or Nicole who can help collect and record all the data we need on YOU for this challenge. Data collected: Weight, Age, Before/After Photos, Body Fat %, Measurements of the Arms, Waist, Hips, and Thighs (we will keep a copy of all records in our log)Each week, the overall weight change for each participant and the percentage of weight and body fat loss is calculated. (everyone will be identified by a code name on the board to protect the privacy of our challengers). Winners are chosen based on the most % body fat lost (normalized) from opening scan to final day scan. There will be separate charts for Men/Women! Here is an example of how we “NORMALIZE” the results: A drop from a start of 40% body fat to 30% body fat would qualify as a 25% loss (not as a 10% loss) because it’s 10% over the original 40%. A drop from a start of 12% body fat to 9% body fat would qualify as a 25% loss (not as a 3% loss) because its 3% over the original 12%. This “NORMALIZES” the results so it is fair for anyone to have a chance to win! |
| During this 10 week process, we will send you tips and inspirations along the way to keep you motivated. We need to understand that a body RECOMP goes far beyond how much you exercise or how many hot classes you attend during these 10 weeks. Remember, much of this challenge is about being mindful of the stuff you put into your body and making conscious changes to your lifestyle for best results. Believe it, or not, this challenge was created by popular demand. You asked, we delivered, and now we want everyone to get pumped for what may be just the challenge YOU need to jumpstart your fitness goals. Everyone is encouraged to play! The best part is that if you play, you are WINNING!!! WE GOT THIS! 👊🏼 |