How To Achieve The CEO Look With Body Recomposition
Did you know that fit CEOs are associated with a higher firm profitability?
A 2015 study proved this by measuring the fitness level of 2,694 CEOs from the S&P 1500, as well as the performance of the firms they oversee.
Top-level executives place a huge priority on their health routines to maximize energy, work productivity, cognitive functioning, and of course, to look good.
Having a positive image of your own body has been linked to higher self-confidence, resilience, better mood, and greater life satisfaction. On the flip side, a negative body image is suggestive of problems such as depression, anxiety, and low self-esteem.
Therefore, executives should strive to take advantage of every opportunity to improve their own body image.
In today’s article, we’ll be going over the principles of body recomposition – the healthy adjustment of your body’s ratio of fat to muscle.
The beautiful thing about body recomposition is it can benefit everyone. Whether you are male or female, tall or short, skinny or overweight, incorporate the following time-tested practices to begin raising your self-confidence and ultimately, your success.
Why Body Recomposition?
Analyzing body composition – the amount of fat and fat-free mass your body contains – gives us a better understanding of health compared to other methods like body mass index, or weight alone.
This is because weight doesn’t differentiate between fat mass and muscle mass, making it impossible to measure the true risk of health issues that can result from excessive body fat.
Whereas a diet would focus on lowering calorie intake to result in weight loss, body recomposition places greater emphasis on techniques that lead to healthy changes in your body’s ratio of fat to muscle.
To accomplish this, you need the proper balance of diet and exercise, which can vary depending on your goals.
If you want to lose weight without building lean muscle, the ideal routine involves staying in a caloric deficit combined with performing cardio exercises. The problem with this is that this sudden lifestyle change could lead to increased hunger cravings, decreased energy, and worst of all, loose skin!
To avoid these problems, it’s important to divide your calories into a way that makes sense for your body and goals.
This means increasing protein intake while reducing carb intake. You’ll be eating the relatively same amount of calories, but giving greater support to your muscles to grow and recover.
Research has shown that a high-protein diet is effective for reducing body fat while preserving lean body mass. In addition, because proteins are complex molecules, they take longer to digest. This means that you’ll feel fuller for longer without the hunger cravings.
We recommend consuming 1g to 1.2g of protein per pound of body weight per day to lose fat while also feeling satisfied when you finish a meal.
Aside from protein intake, its crucial to perform cardio exercise techniques that maximize fat loss. High Intensity Interval Training (HIIT) is a great example of this, as it involves intense, short bursts of energy followed by short recovery periods.
Perform the following the next time you’re on a treadmill: 1 minute jogging followed by 1 minute walking, repeated for 10 cycles.
This takes 20 minutes in total to accomplish, making it a great way to reduce your body fat in a short amount of time.
Building lean muscle is essential to improve your strength and physique.
You could lose all the fat in your body, but without muscle mass, you’d be all skin and bones!
Therefore, you should incorporate a balance of fat loss and muscle gaining habits into your daily routine so you can achieve that fit and healthy CEO look.
Firstly, consume the right foods: unprocessed, high in fiber, and low in carbs. To complement your muscle growth, eat a variety of protein-rich foods such as eggs, chicken, and beans.
Consider drinking a protein shake once a day while working to boost your protein intake. Protein supplements also have the extra benefit of preventing hunger cravings.
Of course, a muscle building routine is not complete without strength training.
A review of 10 studies showed that training muscle groups twice per week resulted in superior outcomes compared to training just once per week.
As an example, each week you could perform a two-day split: one day for chest, arms, and back, and another day for shoulders and legs.
The idea is to utilize your muscle fibers into progressive tension overload – increasing your muscles tension levels via lifting heavier weights and doing more sets.
Combine resistance exercises such as squats, bench presses, and push-ups along with interval training for a full workout that amplifies body recomposition.
Body recomposition has a wide range of benefits. Losing fat and gaining muscle reduces your risk of chronic disease, while also giving you the fit and healthy look that a successful CEO has.
Change your diet by incorporating more protein (about 1g per pound of body weight, daily), along with cutting out processed and sugar-filled junk food.
As for your workout routine, perform High Intensity Interval Training 3 times per week, and resistance training with weights 2 times per week.
It’s important to note that body recomposition, as with all fitness, is a process that takes time. And with time, consistency is required.
That’s why the most important fitness routine is the one that you enjoy doing.
To prevent burnout, ease yourself into a new routine. While muscular and cardiovascular exhaustion are necessary for progress, it’s easy to work yourself too hard, which can leave you feeling unmotivated and dreading exercise.
You’re here for the long run.
Create a personal fitness program for yourself that you can stay consistent, and your self-confidence (and work performance) will increase ten-fold.
- Body Recomposition: Lose Fat and Gain Muscle at the Same Time
- Does CEO fitness Matter?
- The Secret to Body Recomposition: Lose Fat & Gain Muscle
- Effects of protein intake and gender on body composition changes: a randomized clinical weight loss trial
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis