you attempting a body recomposition meaning have you been consistently strength training
your nutrition is on point you're hitting your protein but you're wondering how long before
you actually start to see results and what are the best ways to know if your body recomposition
plan is actually working in this video i'm going to explain how long it'll take to see results
in a body recomposition and then i'm going to give you three things to look for to know if
your body recomposition plan is actually working i'll give you a hint none of those include the
scale then make sure you watch all the way to the end because i'm going to give you my number
one tip to make sure you are successful in a body recomposition meaning you lose your body fat build
lean muscle and appear leaner and stronger but of course just before we dive in if you're new here
make sure you subscribe to my channel and hit that bell so you're notified when i release a new video
every single week just like this one my name is michelle roots kinesiologist personal trainer
nutrition coach fitness and fat loss motivation specialist and mom of two baby boys created this
channel to break down all of the information on fitness and fat loss and overall health
and well-being to help you on your journey and help you understand it in the most simplest and
easiest way if you find this video helpful make sure you give it a like and of course leave any
questions in the comments below i'm always happy to help you guys out and i love hearing feedback
that you guys are benefiting and learning from all my videos so you're doing a body recomposition
what is the time frame that you can start to see and feel results first of all what is body
recomposition if you're not exactly 100 sure what body recomposition actually is it's essentially
training and eating in a way to decrease your body fat and build muscle at the same time i'm not
going to go into more detail on body recomposition and what it is in this video but i talk all about
body recomposition and break it all down for you in this video right here i'll link that in the
description below so you can watch that one right after this so the first key factor when you're
looking at time frames in a body recomposition i want you to remember this one specific thing
everybody is different your journey is going to be different than your friend's journey
is going to be different than the girl you follow on instagram's journey every body is
different so i just want you to remember that all of the information here is just ballpark
numbers but you are on your own journey and do not compare your results to anybody else because
here's the thing the time frame of how soon you will start to see results on a body recomposition
will depend on actually where you're at currently in your journey for example if you're a beginner
or someone who has taken a long hiatus from strength training meaning you don't have a
high percentage of muscle mass and you might have a higher percentage of body fat when you start to
focus on strength training and focus on eating in a way to decrease your body fat and increase lean
muscle you will have a faster reaction meaning you will build muscle mass a lot faster than someone
who has been strength training for a really long time so if you're a beginner and you're looking
to start strength training and you really want to do a body recomposition and start to see some lean
muscle on your body you can actually start to see results in about eight to 12 weeks from consistent
training and consistent nutrition now someone who's a bit more experienced in strength training
say you already have a little bit of lean muscle and you're just trying to lean out a little bit
more and decrease your body fat percentage meaning you have a little bit less body fat to lose it
could take six to eight months to actually start to see results and i'm saying six to eight months
of consistency now don't worry if you just choked up and said what six to eight months remember
body recomposition it's a lot more complicated and it's a little bit of a longer process but
the return on your hard work is for a lifetime so much better and way more sustainable over a really
long time it's not easy to build lean muscle trust me i speak from experience it takes a lot of hard
work it takes a lot of dialing in your nutrition but if you're only looking for short-term results
trust me you're going to get discouraged so that's just what i want you to remember if
you're getting frustrated maybe you're not seeing results maybe there's a few tweaks we need to do
or maybe you just need to be more patient it's all a possibility but just keep in mind six to eight
months half a year of commitment and you can be a completely different person leaner stronger
mentally stronger more energy and a different build that is going to keep you healthy
for a really long time so keep that in mind so now let's talk about the three ways to measure
if you are into a body weight composition and you are frustrated and you're not seeing results
immediately and you want to know if what you're doing is a waste of time or if it's
actually working quick note as i said earlier the scale is not going to be one of these options
when you are doing a body recomposition you need to keep in mind that if you are building
lean muscle muscle weighs more than fat and it's not going to be a perfect scenario of
well i lose 2 pounds of fat and i gained two pounds of muscle every single week that's not
gonna be the case you might lose two pounds of fat but gain half a pound of muscle or vice
versa these things are gonna go up and down so if you are using the scale to track your progress
and you really wanna see the scale go down body recomposition might not be right for you or you
just need to throw that scale out the window and not care about that number and not let that number
define you let's talk number one what is the first way that you can measure your body recomposition
body composition testing or measurements or just how your clothes feel so are your inches going
down you can take measurements at the beginning maybe every four to six weeks you check in and
take more measurements if your waist is going down but the scale isn't going down it's working forget
about the scale things are happening if you do a body composition test so you have a trainer or a
coach test your body fat percentage for you or you go somewhere and get your body composition
tested a body composition test is going to tell you how many pounds of muscle you have
and how many pounds of body fat you have so if you do that consistently again every six weeks every
eight weeks and you see the body fat number going down and you see the muscle number going up that
means it's working keep going number two progress pictures so this is the one thing that no one ever
wants to do on their first day of a plan because most of the time people don't feel confident they
don't feel comfortable in their own skin and they don't want to take a picture in a sports
bra on shorts but i promise you take the pictures put them in your phone never look at them again
take them again six weeks eight weeks down the road in the exact same outfit
in the exact same poses i always recommend to people have some flexing if you are looking to
do a body recomposition you want to see some gains here so make sure you are flexing you can do arms
straight out you can do this you can take multiple pictures in different poses um a back picture
flexing with your back because this is where you're gonna start to see the changes for yourself
a lot of times we are our worst enemies every time you look in the mirror you're only gonna see
the parts of your body that you actually hate the most it's just human nature it's what we do
whereas when you are actually looking at a picture of yourself side by side you know six weeks later
then you can start to compare things oh um my booty's perked up oh my waist looks smaller oh
i see some definition coming into my arms all of these things the scale is not going to tell you
so take your progress pictures i promise you you won't regret it you don't have to show them to
anybody you don't have to post them on instagram just keep them in your phone for when you are a
new human six weeks eight weeks six months eight months down the road it's really cool and it's
very motivating to track your progress speaking of progress pictures i want to share this picture
that i shared on my social media to show my own personal body recomposition journey so the picture
on the left was taken april 30th 2020. i was two and a half weeks postpartum with my second son
the picture on the right is taken october 2021 so this is almost a year and a half postpartum i was
151 pounds two and a half weeks postpartum and then i was 146 pounds in the picture on
the right so as you can see there's quite a significant change in the look of my body and
the appearance and how strong i look but i only lost five pounds on the scale now i want to share
what i actually wrote under this post because i do feel like it's pretty powerful imagine if i only
use the scale to track my progress so i mentioned the dates again it's only a year and a half apart
the scale tells me i've only lost five pounds but what do these images tell us that i dropped body
fat and built lean muscle aka a body recomposition more importantly how do i feel amazing i feel
confident in my own skin i feel strong af i feel full of energy i feel proud of myself
i never post images like this to make you feel bad about your progress on your own journey we
are all different i share these to help one more woman throw the scale out the window and not let
it define your worth not one person has asked me my weight throughout my entire journey after both
of my pregnancies because it doesn't matter i made this transformation slowly but surely
i didn't rush it i kept my head down and put in the work i didn't diet or track my calories note
i have been tracking calories for so long i've been doing this 15 16 years so
this is why i didn't track my calories i am so aware of nutrition but if you need to track
your calories i don't look down on that that is totally fine i just ate clean foods eighty percent
of the time because it made me feel better i made sure i got my protein in i aim for three to four
good workouts a week focusing on strength training and lifting heavy and always challenging myself
i try to walk with the kids a few times a week without choice i never get to sit still at home
with the boys because boy mom life no magic pills no fad diets waist trainers magic smoothies or
other supplements so there you go guys i'm a walking example of consistency and patience
and building lean muscle takes time do you think i had the perfect year i had a two and a half
year old and a newborn baby during a pandemic on lockdown my business was shut down all the things
were happening but my main focus was my mental health and building back my muscle because i knew
once i build my muscle back it's going to increase my metabolism my focus was to get stronger and i
still thank myself because carrying now my four and a half and two and a half year old toddlers
are ginormous and i'm so thankful that i re-healed my body and focused on building back that muscle
didn't just pound the payment and looking to burn calories and lose my baby weight if that makes
sense again i i keep drilling this in because it is so important and i am a walking example of that
but that's enough about me the third thing that will help you know if your body recomposition
is actually working are you getting stronger in the gym the exercises you're doing are you able
to apply progressive overload if you don't know what that is check out this video right here i'll
link that in the description below progressive overload basically are you able to continue to
increase your weights did you go from being able to do two push-ups to five push-ups that's great
you're getting stronger you're building muscle are you able to squat more are you able to deadlift
more can you hold a plank for longer all of these things means something's happening and
you're getting better especially if your strength is increasing it means you're building lean muscle
so keep going so as promised to finish this all up i'm going to give you my number one tip for
a successful body recomposition for anybody consistency and patience i know i touch based
on this already 10 times already in this video but it is so important do not expect results overnight
the media and social media and everything all these before and after pictures and lost this
much in four weeks has our minds like messed up thinking that all of these things need to happen
overnight or i need to start taking this pill or this supplement comes down to eating in a calorie
deficit focus on hitting your protein goal every single day or at least eighty percent of the week
eighty percent of the time do not starve yourself drink lots of water get your sleep strength train
focus on really pushing yourself and challenging yourself and strength train two to three times
a week consistently and use those three tips i gave you to track your progress if you want
to get on the scale once a month once a week that's fine but if you find it affects you here
and decreases your motivation or makes you feel bad about yourself put the scale in the closet
do not get on it okay so there you go i tried not to ramble too much but i could literally talk for
hours i really hope just even one thing i said in today's video helps shift your mindset if you're
in a rut or if you're feeling unmotivated or if you haven't even started yet and you're wanting
to start i hope that something i said here help flip that switch for you to throw the scale in the
closet and really start to focus on the journey and find out what you are actually capable of
if you want help with strength training i have an eight week strength training program for beginners
for the gym or for home with just dumbbells i'll link that in the description below if you want an
eight-week program to follow that includes progressive overload and shows you how to
strength train if you go to the gym and you don't really know what to do i've got you click the link
in the description below or if you're interested in working with me one-on-one for my fitness and
nutrition coaching i'll also put some information in the description below as to where you can find
out more about working with me one-on-one to reach your goals thanks so much for watching today guys
and of course if you haven't subscribed hit that subscribe button and if you like this video give
it a like and share it with anyone you think needs to hear this information let's help as
many people as we can throw those scales out the window i'll see you guys next week
you