Week 10 of Body Recomp – The final Stretch
| HOT at DRIP! Why it’s the perfect workout for you… The Burn is Real DRIP takes the concept of yoga and high-intensity training to the next level by adding heat to the mix. This intense combination results in a powerful calorie-burning workout that can help you shed those stubborn pounds more effectively. With the added heat, your body is pushed to work even harder, leading to an increased heart rate and enhanced calorie burn. Aside from weight loss the heat also helps with reducing pain and stiffness as well as boosting recovery. Detoxification and Cleansing Hot workouts lead to an intense sweat, helping your body eliminate toxins and impurities through your pores. This detoxifying effect not only contributes to clearer skin but also aids in the cleansing of your system, leaving you feeling rejuvenated and revitalized after each session. Improved Flexibility The heat and humidity penetrates the joints, tissues and muscles of your body, warming you up quickly and gently. The combination of high temperatures and dynamic movements in all of our classes can significantly enhance your flexibility. The heat warms up your muscles, making them more pliable and ready to stretch, which allows you to push your body to new limits. Over time, this can lead to improved overall flexibility, reducing the risk of injuries and improving your performance in other physical activities. Cardiovascular Health Boost Our classes aren’t just about sweating profusely, they’re also about giving your cardiovascular system a robust workout, reducing the risk of heart-related illnesses in the long run. The increased heat forces your heart to work harder, promoting better circulation and strengthening your heart muscles. As you become acclimated to the heat, your body’s hemoglobin levels may be raised, enhancing the oxygen-carrying capacity of your blood. Therefore, more blood can be sent to cool your skin without compromising the supply of oxygen being carried to your muscles which increases aerobic performance. At DRIP, we offer a variety of HOT classes and each one has a unique twist that makes your body work. From torching calories to boosting cardiovascular health while getting super bendy, this fiery fitness trend is NOT going anywhere and is igniting the passion for a healthier, stronger lifestyle. If you’re ready to turn up the heat on your fitness journey, UP the amount of classes you take at DRIP and experience its transformative power! See you on your mat! – Your DRIP Staff |
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| It STARTS and ENDS with the MIND Before anything else.. food, exercise, calories and steps, you need to change your beliefs. Yes that’s the key, to lose stubborn fat for good, you need to change your beliefs about food and exercise. Unless you’re willing to change your beliefs, whatever results you get won’t be sustainable. It’s unlikely you’ll even get results because you won’t be able to stick out anything long enough. Fat loss, especially stubborn fat loss, takes a very long time. There’s no other way. You’re either in it for the long haul or not at all. Your beliefs are what’s in your way! They’re the reason you keep going back to quick fix diets that you know don’t work. Your beliefs are the reason you can’t stick to things for long enough to achieve meaningful progress. They’re why you run out of motivation. The reason you fall for your excuses, like not having enough time, comes down to your limiting beliefs. They’re why you end up “sabotaging” yourself. Change your beliefs and you’ll change your body. When you change your beliefs about how to lose stubborn fat for good, you’ll become the person who does the things you need to do to lose fat and keep it off. The person who you admire, who has the flat stomach and body of your dreams, they have very different beliefs to you. They don’t believe carbs make them fat. They know spot reducing fat doesn’t work. Motivation doesn’t get them going. They aren’t fixated on weighing a certain number on the scale. Restricting food groups isn’t on their agenda and abs are not the only muscle they train. They don’t try to be the smallest. Most importantly they believe they can do it. This sounds simple but if you’ve failed time and time again, then you might have some limiting beliefs telling you that it will never work for you. Even if they’re subconscious- if you believe that, you’ll get that. Likely, you need to do the opposite of what you think you need to do in order to lose your stubborn fat. You want to aim to become the strongest not the smallest. Weight training, then steps, should be the priority over cardio. You need to eat to fuel your workouts, not to try to restrict yourself. Building as much muscle as possible should be your focus and it will make it easier to lose your stubborn fat. You also need to get your expectations in order around how long it’ll take. If you’ve spent years not respecting your body- yoyo dieting, over-eating, under-eating, doing no exercise, hardly eating protein or nutrients, then you can’t expect to get your dream body in a few weeks. It’s going to take years. You can accept this and learn to enjoy the process (which is possible with the right mindset). Or, you can continue to look for short cuts which WILL NOT help you lose stubborn fat for good. |
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| Consistency Breeds Habit At its core, consistency cultivates habit. When you consistently engage in a specific workout routine or adhere to a balanced nutritional plan, these behaviors gradually become ingrained in your daily life. Over time, they evolve from conscious efforts into automatic actions, forming habits that significantly impact your health journey. This transformation from intentional practice to second nature is where true change begins. Progress through small, continuous efforts… Consistency is not about making monumental strides in a short span; rather, it’s about the accumulation of small, persistent efforts over time. Regular exercise, even in modest amounts, and consistently nourishing your body with wholesome foods contribute substantially to progress. Incremental steps, when consistently taken, lead to significant advancements in both physical fitness and nutritional well-being. Building momentum and overcoming plateaus… In fitness and nutrition, plateaus are inevitable. These moments where progress seems stagnant can be disheartening. However, consistent effort is the key to overcoming these hurdles. By maintaining a consistency, you build momentum that helps push through plateaus. This perseverance often leads to breakthroughs, where sudden progress becomes evident, rewarding your unwavering commitment. Mental discipline and accountability… Consistency isn’t solely about physical actions; it also nurtures mental discipline and accountability. It trains your mind to stay committed, even when motivation wanes. Setting and adhering to a consistent schedule instills a sense of responsibility and accountability to yourself and your goals. This mindset proves invaluable in maintaining focus and navigating challenges along your fitness and nutritional journey. Avoiding extremes and fostering balance Consistency plays a vital role in avoiding extreme measures that often yield short-term results but are unsustainable in the long run. By consistently following a balanced fitness routine and nutritious diet, you create a sustainable lifestyle that promotes overall health and well-being. This equilibrium allows for realistic, achievable goals that are maintainable over time. |
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| Where It All Began Approximately 9 weeks ago, the community at DRIP embarked on a Body Recomp journey together to compete and see who could lose the most amount of percentage in body fat over a 10 week period. While everyone’s journey is unique, they all require dedication, determination, and perseverance. This journey was all about tackling the challenges head-on through exercise, diet, and the support of a motivating community. All of you should have received weekly newsletters that were hopefully informational and helpful along this process. The goal of body recomp 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. Though our challenge is for only 10 weeks, to see noticeable changes typically takes 12-16 weeks. Success depends on a high-protein diet, resistance training, and calorie cycling, with individual results varying based on starting body composition and adherence. Continuous tracking of progress methods like body measurements and progress photos is also essential for staying motivated and making adjustments. Our goal through all of this was NOT to make you look like a body builder or a super model, but rather give you tools on how to live a healthier lifestyle. We all have to start somewhere/sometime… and that time is NOW, here at DRIP and outside of the hot room!! BODY RECOMPOSITION OVERVIEW Body composition refers to the amount of fat and fat-free mass (muscle, bone, and water) your body contains. Recomposition means “to form something again or in a different way,” hence the term “body recomposition.” Body recomposition focuses on body composition rather than weight. Unlike a standard diet, body recomposition is a lifestyle in which fitness and nutrition techniques lead to beneficial changes in your body’s ratio of fat to muscle. Body recomposition, the process of simultaneously losing fat and gaining muscle, is influenced by several key factors. Understanding these can help set realistic expectations and optimize your approach: Initial Body Composition: Your starting point can significantly impact how quickly you’ll see changes, with those carrying more fat and less muscle often experiencing more dramatic initial results, while leaner, more muscular individuals might notice more subtle progress. Age and Gender: Younger folks typically have an easier time with body recomposition due to their hormonal makeup and faster metabolism, while men generally find it easier to build muscle than women thanks to higher testosterone levels. Metabolic Rate: Your body’s calorie-burning engine, or basal metabolic rate (BMR), plays a crucial role in recomposition by helping create a calorie deficit for fat loss while providing energy for muscle growth. Consistency and Adherence to Plan: The most significant factor in your body recomposition journey is how well you stick to your plan, which includes maintaining a balanced diet with adequate protein. |
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| THE IMPORTANCE OF DIET IN BODY RECOMPOSITION Diet plays a central role in body recomposition, as it provides the necessary nutrients for muscle growth while creating the calorie deficit required for fat loss. Balancing macronutrients, particularly protein intake, is essential for supporting muscle repair and growth, while controlling overall calorie consumption helps shed excess body fat. |
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| THE ROLE OF EXERCISE IN BODY RECOMPOSITION Exercise is a critical component of body recomposition. Engaging in resistance training is essential for building muscle mass while simultaneously losing fat. Weight training and muscle protein synthesis are key to gaining muscle mass and losing body fat. Having a regular workout routine that combines weight lifting and cardio can help you get a fit body and enhance your overall body shape. |
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| EXPECTED TIMELINE FOR BODY RECOMPOSITION Body recomposition is a gradual process that typically takes several months to a year for noticeable results. The timeline can vary widely depending on individual factors such as starting point, genetics, diet, and exercise routine: Noticeable changes: 4-6 weeks. Significant visible results: 3-6 months. Substantial transformation: 6-12 months. COMMON CHALLENGES AND HOW TO OVERCOME THEM Body recomposition isn’t always smooth sailing, but understanding common hurdles can help you navigate them more effectively. Here are some challenges you might face and strategies to overcome them: Lack of Progress: If you’re not seeing the results you want, it’s important to reassess your approach. Are you eating enough protein? Are you following a structured workout program? Are you being consistent with your efforts? Make adjustments as needed and track your progress to ensure you’re moving in the right direction. Plateaus: It’s common to hit a plateau in your body recomposition journey, where progress seems to stall. One solution is to switch up your routine by incorporating new exercises or increasing the intensity of your workouts. Another option is to try calorie cycling, where you alternate between periods of calorie surplus and calorie deficit to keep your body guessing. Lack of Energy: Body recomposition requires a lot of energy, and if you’re not fueling your body properly, you may experience fatigue and lack of motivation. Make sure you’re eating enough calories to support your goals and consider adding some healthy carbs to your diet to give you the energy you need to power through your workouts. Time Constraints: If you’re short on time, it can be challenging to fit in all the workouts and meal prep required for body recomposition. One solution is to try high-intensity interval training (HIIT), which can be done in a shorter amount of time but still provide effective results. Another option is to seek out a traditional weight loss program that fits your schedule and goals. Takeaway We are creatures of habit. The more we practice something, the more natural it becomes. We experience this when we learn to walk as babies, when we learn to drive, and when we exercise. It’s normal to feel out of your element when you try something new, but the more you do it, the more comfortable you feel. Current research suggests that to make a habit stick it must be performed for 68 consecutive days. By committing to a regimen that includes a balanced diet, but also strengthen daily exercise, and open communication about challenges and successes, you not only shed pounds but also strengthens your relationship with your body! Recognizing and challenging internalized beliefs about your appearance allows you to shift your focus toward holistic, sustainable health practices rather than temporary fixes. Encouragement from friends and participation in supportive groups build a network of affirmation. Conclusion When taking on a new challenge, focusing on taking it day by day might be a helpful mindset. Yes, we might be aiming to create a lifelong habit; however, thinking about just starting a habit to last for years could seem daunting. Start by doing it for one day, and then two, and then three, and so on. Once you feel comfortable with one small change, add another small change, and so on. Small changes are more sustainable over the long term and add up to form new habits. There will likely be days that your plan doesn’t work out how it was supposed to, but that doesn’t mean all progress is lost. Prioritizing healthy habits and weaving exercise into your daily routine helps you manage your weight loss journey while setting a positive example for all those around you! Consistency supports your journey. Building a community with similar goals ensures sustained motivation and shared insights along the way. By cultivating a positive mindset and seeking support through the DRIP community, you can tackle these challenges and develop a healthier relationship with food, exercise, and more importantly, your body. |
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