Weight control with RecoApp – gain muscle and lose fat without guesswork!


If you’re not assessing, you’re guessing. I’m not too fond of clichés, but over the years this used up phrase has become more and more important for me. When asked about their result in muscle gain or weight loss, too many trainees give responses like this: “Well, my weight has gone up a bit, I guess…” or “I try to eat clean, but I’m not losing any fat… How many calories do I get daily? Umm… I don’t really know… Haven’t really thought about that…” Now it’s time to put an end to this and start making some real progress with a little help from RecoApp!


Learn to love the scale!

Many people shy away from frequent weight measurement because it gives them additional stress and anxiety. You don’t want to become obsessed with your weight, but research clearly shows that people who regularly step on the scale lose more weight and also keep it off. Those who don’t, tend to gain back most of the weight they managed to lose. Furthermore, the body tends to resist weight gain, so it’s really easy to stagnate your muscle gaining progress – without continuous checking of body weight. Thus, knowing exactly where you are helps you to maintain correct actions and habits no matter what your goal is. Sticking your head into sand ruins the process and you run into a serious risk of weight loss or mass gain plateau.


Measure in the morning

Body weight varies a lot during the day. E.g. hydration status or the amount of food you have eaten can cause even several kilos of weight fluctuation. The best time to measure your weight is in the morning, after going to the WC and before you drink or eat anything. This is the most stable weight you can get by using practical means and living normal life.

 

Weight and muscle gain

Does muscle mass gain always mean weight gain? No, if you are a beginner or maybe an intermediate trainee. But later on weight gain is almost always needed, and you need to take some fat gain as well. If you shoot for muscle mass gain, try to keep the weight gain in 0,25–0,5 kg range per week. If your weight goes up faster than that, chances are you are gaining mostly fat. If weight is not coming up, increase calories for as long as it starts to go up. It’s as simple as that. Just do it! Unfortunately, many trainees get stuck in same weight after 4–8 weeks, as a healthy, well-functioning body really tries to resist weight gain. Metabolism increases a lot in response to high calories and hard training. This is why a lot of hard training people actually maintain, and do not gain. This is also backed up by research. Ad libitum eaters (a fancy term for eating freely as much as you like) get stuck after a while. The ones who are receiving nutritional counseling aimed for continuous calorie surplus, continue to gain weight – both muscle and fat.

 

Weight and fat loss

I prefer using the term fat loss instead of weight loss, because it’s very rare one wants to lose lean body mass. So how fast it is possible to lose fat? That’s the first question. Second one is how fast it is reasonable to lose fat? For the first, obese people put into very low calorie diets can lose up to 1,2 kg of fat per week at least for months, and fat loss rate is faster the more fat you have to lose. What about the second question? Fat loss rate of 1 kg per week is very much possible for relatively lean people, but if done for several weeks it seems to have ill effects on anabolic hormone status and performance. 0,5 kg fat loss rate per week is more preferable. If you don’t have large amounts of fat to lose, shoot for 0,5 kg instead of 1 kg per week.

 

Using RecoApp to monitor body weight

You can record your daily weight into RecoApp. You’ll get a visual display of your weight as your mesocycle processes. This is a simple, but extremely powerful indicator and motivation tool. I really believe in visual display of quantitative data – in this case your bodyweight. Combined with training data, you know right away where you are. No more guesswork. To move into the desired direction, you have to control and record one critical key element in your nutrition.

 

Calories are the key!

Nutrition can sometimes be confusing. Also, many fad diets try to give false short cuts to weight loss by trying to dismiss the good old principle of energy balance. Eating more calories than you burn leads to weight gain. Eating less than you burn leads to weight loss. No magic here, right? Of course, macro ratios and the overall quality of the food are important, but this is still (and will be) the underlying principle.

If you are interested in just feeling good and slightly altering your body composition and staying around you natural “setpoint” weight, just let your appetite guide you and you’ll be fine in most cases. But if you’re interested in great gains of effective fat loss, knowing your intake is essential. First, prepare a meal plan for a given mesocycle, which has an exact amount of daily calories. Then train hard and set your calories into RecoApp daily. If you have some fluctuations in daily calories, some kind of carb loading or other high calorie day, put those in as well. 

Now you start to see some interesting correlations between your energy intake and body weight. Adjust the calories accordingly. Again, visual display of this data makes it more likely you take immediate action, if weight is not coming up or going down, as it should be.

 

Last piece of the weight gain and fat loss puzzle – correct training

The beauty of RecoApp is that you can connect training data to weight and calorie information immediately. When gaining mass, best sets of your benchmark lift should come up steadily. These are just the basics of progressive overload, yet ignored too often by too many. If weight and lifts are going up (and also calories), you’re doing well. Also, if your weight comes up but lifts don’t, chances are you are gaining mostly fat. Then make changes in your training.

When you shoot for fat loss, a certain level of calories should result in fat loss, while you at least maintain your strength in benchmark lifts. If both weight and lifts go down, you’re most likely losing some muscle as well. Quickly adjust calories and your training. Doing too much training volume is a very common mistake among guys and girls who try lifting weight and dieting to look good. Excess volume of gym and aerobic training tends to put too much strain on the body and cause hormonal and metabolic changes that make the body resistant to fat loss. You can tackle all these potential causes of plateau with RecoApp. Get busy and get your weight moving exactly where it needs to go!

 

Data analysis for your smart clothing

Smart clothes can calculate the amount of calories consumed in the exercise. Taking advantage of this is a great help to know exactly where you are. With the combination of smart clothes and our unique methodology you will gain impressive results.

RecoApp’s efficient, visually pleasant and quickly readable way of the data interpretation is a user-friendly experience. Smart clothing is a rapidly growing business and manufacturers need more efficient ways to interpret the data. RecoApp’s patent covers using an image of a human figure in a form of traffic light color coding for receiving and displaying optimal training information regarding muscle recovery times. Therefore it is a significant asset for smart clothing manufacturers to protect their smart clothing portfolio.

RecoApp has demonstrated the function of the patent through MVP mobile application. RecoApp's MVP has over 10 000 users.

Learn to listen to your body - and discover your ideal supercompensation times with the help of RecoApp. The U.S Patent Pending. Global PCT Patent Pending.

 Download RecoApp on the App Store

 

References

Garthe et al. 2011. Long term effect of nutritional counselling on desired gain in body mass and lean body mass in elite athletes. Applied physiology, nutrition & metabolism. 36:547-554.

Butryn et al. 2007. Consistent self-monitoring of weight: a key component of successful weight loss maintenance. Obesity(Silver Spring).Dec.15(12).3091-6.

 

Writers

Timo Haikarainen, MSc, Finnish personal trainer and strength and conditioning coach.

Markus Mäntynen, the CEO and founder of RecoApp Oy.

 

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