Can I build muscle and shed fat?

Good morning,

People will want to gain muscle and lose fat for a multitude of reasons. Improve their health, strength, fitness, endurance.The combination of the two goals will also result in a change in physical appearance through a change in body composition.

All our new clients go through our inbody scanning process. This 45s scan will actually help us figure out how much muscle and fat found in your body, which gets presented as a body fat percentage.  Anyone who is looking to make changes to their health, how they feel, or their overall appearance will need to change their body composition through both muscle and fat. 

Here are 5 action steps to take today to make those changes:

  1. Lift weights to build lean muscle. Moderate resistance with rep schemes of 5-12 will be really helpful with that. Incorporate at least 2 strength training sessions/week. Our favorite exercises include squats, deadlifts, presses, and pullups.

  2. Incorporate cardio workouts to help with accelerating the metabolism. But be careful, too much cardio can slow down this process. 2-3x/week should suffice. 

  3. Eat lean proteins and vegetables. You are a Ferrari. Your body deserves the best fuel. Bobby Flay says that tomato season is at its peak in September. 

  4. Sleep at least 7 hours per night. Chronic sleep deprivation will result in chronically elevated cortisol levels. This hormone will make it harder for you to shed the fat and will often turn to your muscle as an energy source.

  5. Find an accountability buddy. Making these changes for one day is great, but look at the long term game. The last thing you want to do is work really hard for 3 days, only to fall off and be back to where you started!

If you are already making these changes to your life, then you are well on your way to seeing results. Keep it up! However, if you need help making those changes or don’t know where to begin, the team here at Hudson River Fitness is here to help you.  Book your free no sweat intro today and together we will come up with a plan of action that will help you.

You aren’t alone in this journey. If you need help, we got you!


*The owner will not be liable for any errors or omissions in the information provided nor will the owner be liable for any accidents, injuries or other damage, howsoever occurring to any person or property arising out of or in any way connected to the use or application of information obtained from this message


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