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Zigzagging calories weight loss – Zig Zag Calorie Diet

I am very small framed as my fingers overlap on the wrist. ShapeFit on October 13, am.

David Stewart
Sunday, June 5, 2022
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  • Although these changes will likely occur to some degree with calorie cycling as well, studies suggest that the effect is much smaller.

  • You should also really focus more on getting your weight training workouts in along with doing cardio. Lost the weight, but legs still "squishy?

  • Calorie cycling helps you to avoid this pitfall, tricking your body into staying away from a homeostatic state.

  • Now I have plateaued again. You have the following errors.

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Try to avoid fatty, deep fried, and foods full of sugar. Take the number of calories you should be eating to maintain your weight using a calculator such as that provided by the site Free Dieting. I have had 4 children and have been left with weight to lose, and I can say at the age of 39, I look better than when I was Hi Bo — Thanks for your feedback and questions.

  • Benefits include:. Lose weight by incorporating high-calorie days.

  • I have had 4 children and have been left with weight to lose, and I can say at the age of 39, I look better than when I was

  • Participants in all arms experienced similar reductions in weight loss weight and lost approximately 4 kg during the 10 week study period. We all know dieting can be hard so why not set ourselves up for success with a worthwhile and effective technique that can really work to boost our gains.

  • I really need some advice on how to get the scale moving.

  • Search for:.

Choose to intense targeted workouts per week. ShapeFit on March 10, am. Alternatively you can choose to incorporate two "cheat days" spread apart during the week to jolt your metabolism. How It Works. About Us Contact Us.

  • While you will still be eating quality and nutritional food, you ooss changing the amount of calories on a given day. With so many ways to dietand of course those infamous fad diets, even finding the right technique can be overwhelming, leaving you in a pit of despair and pizza.

  • Jubee13 wrote: ».

  • However, participants switched to a higher-calorie diet in the 4th week, and their metabolism increased to above starting levels 2.

Decrease in resting energy expenditure: This measures your metabolism or the number of calories you burn at rest. Compare that astounding success rate with this country's industry standard of a 95 percent failure rate! In most people's cases it's pure slovenliness. It doesn't matter if you're trying to lose total body weight, stay at the same total body weight or gain total body weight. There are many excellent systems of weight training. I claim it.

Like a seesaw, leptin decreases hunger, while ghrelin increases it 3135 Squat: The Zig Zagederick C. Others prefer to lower their calories for a calorkes weeks, then implement a few higher-calorie days for a week or two. The answer lies in taking an integrated approach, with each element uniquely matched to your specific situation: The answer lies in taking an integrated approach: Genetic hereditary factors Your unique biochemistry Your current state of health The environment you live in Your current level of fitness Personal lifestyle considerations Your medical history Your unique metabolism Your financial status Your tastes in foods Your unique psychology These are the ever-changing elements which in large part determine the permanency and effectiveness of your fat loss efforts.

Planning Your Week

It can zigzagging calories weight loss be just as beneficial to incorporate incidental exercise throughout your day. Search Search for: Search. Often our portion sizes are much larger than we need. ShapeFit on September 18, pm. The calculator will then give you your calories required on a week-to-week basis to reach your goal weight.

We use cookies to ensure that we give you the best experience weigut our website. While you will still be eating quality zigzagging calories weight loss nutritional food, you are changing the amount of calories on a given day. Frankie Smith. This diet keeps your body guessing. There is no one set cycle you must stick with. In the last decade, some dieters have turned to alternate day fasting ADF, also called zigzag caloric cyclingand this is an effective path to weight loss for certain individuals.

Lia on April 23, pm. Sorry, your blog cannot share posts by email. By loss up and down with your calories, your body will not get used to a continuous low calorie diet which can wreak havoc on your metabolism when followed for too long. Our calculator incorporates the Mifflin-St. Is zig zagging calories bad somehow? Foods that are healthy and filling keep you fuller for longer, and mean that you reduce the amount of food and calories you are eating.

Zigzag caloric cycling may be a good option for patients interested in losing weight and willing zigzabging restrict calories every other day. Sign In or Register to comment. Each workout session consists of 60 minutes of which minutes are HIIT with heart rate over average heart rate is like Javascript is required in order to use this web app. If I follow the zigzag diet and try to avoid a plateau, should I eat 1, daily and then 1, calories on the days I workout? Often our portion sizes are much larger than we need.

How to Do the Zig Zag

Values in yellow indicates a very low calorie intake. So we will often recommend to those who are new and coming from extreme deficits that zig zagging calories can send their body mixed messages. This is easier said than done. Exercising will keep you fit and burn excess caloriesreducing your overall calorie intake. Maybe im eating too much carb??

Thanks for writing this. Gender: Female Male Weight: lbs kg st 0 0. The Zig Zag Diet, also known as calorie shifting, involves staggering a low-calorie diet with high-calorie days. Will definitely focus more on overall weight lifting n muscle building from now on. So, increase your calories by on day 1 and then drop your calories by on day 2 and so on.

I would like to start this zig zag approach. The advice to not go beyond the 3 low carbs days, is due to the lack of carbs. Down 50lbs! Mayo Clinic Marketplace Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. They still comment when they see me eat.

One complete circuit weight loss a total-body workout may look like this: Cross-Training Common misuse of the term "cross-training" has limited its definition to aerobic-type activities e. July 20, Common misuse of the term "cross-training" has limited its definition to aerobic-type activities e. Not just for contest bodybuilders, but anyone? To get the most out of any weight loss protocol, you still need to focus on the basics including proper hydration, sleep, eating enough protein and reducing stress. It is based on studies in which animals alternated between free feeding and complete fasting every other day.

How to Do the Zig Zag

So, it's important to zlgzagging your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health and fat loss goals. For example, assuming that you weight pounds, and you're eating 5 meals per day highly recommendedyou should reduce each meal by 60 calories total of calories reduction over a full day. Psychosom Med. Calorie shifting diet versus calorie restriction diet: a comparative clinical trial study.

They also experienced improved cardiovascular parameters. It can decline to low levels when dieting 18 Shop By Category. How to Do the Zig ,oss. Carefully control zigzagging calories weight loss calories on a meal-per-meal basis, ensuring that you consume only enough calories to get you to your next meal no more and no less. Over the course of 6 months or so, this sort of fastidiousness will pay off with big dividends in more muscle tissue and less fat—you'll begin to look and feel great!

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ShapeFit on October 13, pm. Zigzagging calories weight loss and other nuts simply make me sick. There are many individuals within the fitness and weightlifting field who swear by this approach to weight loss and fitness. You will still be eating quality foods. To help shed some light and look at this approach in a more scientific way, I have broken it down in the best way I can. Participating in regular exercise is very important. When you don't have a lot to lose it comes off sloooowwwwly.

Shoot for 1, calories per day and try to burn about calories with weight training and cardio per day. March 4, PM 0. This study weight loss that regardless of when fasting day meals were consumed, participants lost weight. Since I am still nursing my baby do you recommend following the zigzag calorie deficit of ? Home Recent Discussions Search. Would it be helpful for me to start the Zig Zag approach? But we all need to know we are individuals and different things work for different people.

Won’t Skipping Meals Damage My Metabolism?

My maintenance calories are 1, per day and my goal weight loss to lose fat. I supposedly have good bone and muscle density. This zifzagging showed that regardless of when fasting day meals were consumed, participants lost weight. This can carrying through teen years, young adult years and then adult hood, where as we all know, it becomes harder and harder to shed the excess weight and then the health issues start to come rushing in. Thanks for writing this.

I agree to have my personal information transfered to MailChimp more information. Values in yellow indicates a very low calorie intake. This industry is ever changing and new discoveries are made constantly. ShapeFit on March 10, am. If I concentrate only on fat loss, how many calories should I eat?

Sharing is caring! This remarkable statistic gives vivid testament to the "thin weight loss in" mentality most Americans have grown to espouse. Dehydration is never healthy or acceptable, and losing lean muscle is totally counter to everything that a healthy, fitness-oriented lifestyle stands for. These adaptations are the exact opposite of what you need for successful, long-term weight loss. One of the more recent diet offerings is called the zig-zag diet. Yes, so read on.

Often referred to as “calorie cycling”, this diet is a powerful technique.

Weight Training For Fat Loss Weight training—often referred to as "resistance training"—has one key advantage which is present only minimally in loss forms of exercise. Here it is: Losz can't lose fat unless you're on a negative calorie balance diet. Glycolytic training involves pushing your anaerobic threshold with such activities as running meters for time, forcing those last four or five reps out of each set in weight training, or playing an extremely fast-paced game of racquetball. Okay, I get it, not everyone wants to track the calories because it can be stressful, overwhelming and even feel constricting or suffocating.

Participants in all arms experienced similar reductions in lpss zigzagging calories weight loss and lost approximately 4 kg during the 10 week study period. Follow the rules above! The military diet is a strict weight loss plan, so many people are interested in food swaps. Since exercise plays an important role in health and weight loss, it makes sense to tailor your calories to your activity level 45 Fitness enthusiasts?

Zigzag caloric cycling may be a good option weight loss patients interested in losing weight and willing to restrict calories every other day. Of course, in bodybuilding an other sports, fat loss is elemental to improved performance. For some, zigzag calorie counting is an excellent way to lose or maintain weight because it is much more sustainable than strict daily meal plans. Calorie cycling may help by reducing these negative hormonal adaptations.

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Conversely, when you eat infrequently, your body recognizes a "famine" situation, and losss enzymes are produced in large quantities to "swoop down" on every calorie you consume in order to store it as fat in preparation for the "famine" to come. This is when you may want to add a higher-calorie period. Then you put 'em all together.

Although the higher calorie day is planned, it should not be used as an excuse for a free-for-all food frenzy. I was and just lost 10 eating under 1, calories per day. This was so helpful and informative! They compared effects on body weight and heart disease risk. But, once most people get used to eating enoughvets find that they naturally zig zag anyway:. ShapeFit on September 24, pm. Maximize your weight loss efforts by using the results from this calculator and apply them to this visual hack.

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If an individual zigzags their calories, they may experience bloat after a higher calorie day, the potential risk of over-consumption on higher calorie days or extreme hunger on lower calorie zigzagying. You were not made to walk around with excess energy and that is exactly what that body fat is, excess energy. Turn up the notch, add an extra day, play with your calories while still eating quality foods. I have taken myself further, breaking through my supposed genetic barrier and have increased my muscle mass, lost body fat and have done it all naturally with vitamins, supplements and food. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.

It's clear that you should reduce your consumption of fat in order to decrease your body fat level, because fat is a highly concentrated source of calories. Calorie cycling involves alternating between days of higher calorie intakes and aclories calorie intakes. Finally, the most relevant study used an day diet followed by a 3-day high-calorie refeed and compared it to a normal diet with continuous calorie restriction 1. Cutting Out Calories a Day and Exercising Can Help You Stay Heart Healthy According to a new study, taking steps to eat fewer calories and working out daily can help your heart health, whether or not you lose weight. Video Series. How to Do the Zig Zag.

Planning Your Week

Hi Kathy — First off, we recommend checking your calorie requirements using our Calories Per Day Calculator and see what it recommends for you. Home Recent Discussions Search. This content does not have an English version.

Make sure to consume at least Pierre, MS, RD. The added calories should be mostly protein and some complex carbohydrates no added fat calories. Calorie shifting diet versus calorie restriction diet: a comparative clinical trial study.

  • Other studies have found drastic reductions of up to calories per day when dieting. Some people enjoy having these higher-calorie days every week.

  • ShapeFit on February 20, am. Oh ok I see.

  • I recommend logging your food in an app on your smartphone to give you a baseline of the types of foods you are consuming.

  • If you're wondering where to start when figuring out how many calories your body needs, it's best to begin with a basic calculation that has proven accuracy.

When it becomes time to over-indulge a bit on a higher calorie day, some individuals may have the urge to consume more calories than planned. Restriction typically begets zogzagging. This deficit carb intake can cause your body to begin searching for energy, protein, amino acids, and will find it in the last place you wish it would, which is your lean muscle tissue! ShapeFit on September 18, pm. This was so helpful and informative! However with Zig Zag dieting, you could have a higher calorie day every few days if needed using a two-one-three-one approach.

But zigzagving that strenuous exercises with weights including, but not limited to, dumbbells and barbells, Nautilus-type machines, your own body weight, and other forms of resistance exercises is the best way to increase your muscle size, thereby increasing your metabolic zigzagging calories weight. One of the best studies to date used a day cycle. JAMA, 23— Dieting can be very subjective and what works for one person may not work for someone else. Cycling your calories throughout the week allows for much more flexibility, less restriction and less deprivation than traditional dieting where you are expected to meet daily calorie goals. But the zig zag diet is a great technique to burst through any plateau so you never falter when it comes to your progress.

The Zigzag Diet Plan

Another thing to remember whether you're trying to lose fat or adding lean muscle is to "zigzag" your caloric intake. Planning Your Week. Allulose is a sweetener that's derived from fruits. For the higher-calorie days, eat around 1, calories more than your calculated maintenance level.

  • Their subcutaneous fat levels, however, remain extremely low in order to show "cuts" muscular definition. There are many individuals within the fitness and weightlifting field who swear by this approach to weight loss and fitness.

  • Thank you for your help.

  • This simple system ensures that you'll never put fat on from eating excess calories, or cannibalize your muscles from eating too little.

  • Endocrine markers of semistarvation in healthy lean men in a multistressor environment.

  • Normal weight men and women overestimate exercise energy expenditure. In addition, they tend to also experience reductions in low density lipoprotein LDL cholesterol, triglycerides, systolic blood pressure, insulin resistance, and increases in LDL particle size.

Participants ate their normal diets in the 2 week run-in period, and then followed a weight-loss ADF plan. How Zigzagging calories weight loss Works. These options should keep you full and help you to avoid overeating leading to a high calorie intake and weight gain. I want to lose at least 1. Q: I'm confused. Home Recent Discussions Search. I am 36 yrs old female, weigh

  • For the higher-calorie days, eat around 1, calories more than your calculated maintenance level.

  • I am trying to re-lose that 10 pounds, but I seem to have hit a plateau and even with a low calorie diet and high exercise lifestyle I cannot seem to lose weight.

  • Aerobic training doesn't build muscle to any significant degree. When the body is presented with a stressor, such as a calorie deficit you adopt when trying to diet for weight loss, the body deals with this energy deficit for a time by running off of its own energy stores.

  • In order to lose one pound per week, Jill needs to have a weekly deficit of calories.

  • What Im going to say is on my thoughts of someting i read about, and seems to make sense in theory Your estimated daily calorie needs rounded to the nearest 50 calories are:.

If you are not losing weight, then make adjustments based off of what you have been eating and see where you can reduce portion sizes. Time and time again, we are able to last about three days before someone offers you a beer, or those candy bars stare at you while you wait in line at the grocery store. Trabulsi, Shoeller. You see, the human body craves homeostasis, which means it likes the way it is and will fight like hell to say that way. Suggested Articles View All. Follow the rules above! Just remember that in order to lose weight with the zig-zag diet, you must have a calorie deficit in the end.

If you are exercising days away have you gained muscle? I want to start my workouts again. Each weight loss session consists caloriies 60 minutes of which minutes are HIIT with heart rate over average heart rate is like Learn how your comment data is processed. So, alternate your days like this: Monday 2, Tuesday 2, and so forth. There are many fitness professionals and weightlifters who swear by this approach, providing anecdotal evidence of its success.

Example Zig Zag Diet Plans

I thought about trying zig-zagging my calories for two reasons. Your source zigzagging calories weight loss lean protein should come from egg whites, chicken, turkey, lean red meat and fish salmon, tuna, etc. I think maybe I am doing something wrong. Shoot for 1, calories per day and try to burn about calories with weight training and cardio per day. Give the zig zag diet approach a try.

Falories shifting diet versus calorie restriction diet: a comparative clinical trial study. On low-calorie days, decrease your intake by —1, calories. Wiley Online Library. Dehydration is never healthy or acceptable, and losing lean muscle is totally counter to everything that a healthy, fitness-oriented lifestyle stands for. You can try several approaches, including short 5-day diets with 2-day refeeds or longer 3—5 week diets with 1—2 week refeeds. Carefully control your calories on a meal-per-meal basis, ensuring that you consume only enough calories to get you to your next meal no more and no less.

I just heard about the Zig Zag diet today loss would like to give it a try! I was thinking of doing a 1, calorie meal plan. It's best not to fight your body on these days and force a cut. Hi Kathy — First off, we recommend checking your calorie requirements using our Calories Per Day Calculator and see what it recommends for you. Eating as close as possible to their new calorie goal with enough carbs, and far enough above BMRfor the first few months, will help many people to avoid this scenario. Latest Popular Hot Trending.

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Thank you! These extra calories will help jump-start your metabolism but make sure the calories come from clean food and not junk. Each workout session consists of 60 minutes of which minutes are HIIT with heart rate over average heart rate is like

JAMA, 23— There are many fitness professionals and weightlifters who swear by this approach, providing anecdotal evidence of its success. Always eat at least 5 meals a day preferably 6 or 7. This article explains whether you can use allulose on the keto diet.

I agree to have my personal information transfered to MailChimp more information. Plan out your meals in advance. Thank u guys especially MKEgal and Ana for such detailed advice. Always check with your physician before starting any new diet or weight-loss plan. Does that seem still way off?

When you decrease your calories zigzagging calories weight loss a low-calorie diet, your body produces hormones to regulate metabolism aeight lipid oxidation; this process then slows how efficiently your body burns calories. I have taken myself further, breaking through my supposed genetic barrier and have increased my muscle mass, lost body fat and have done it all naturally with vitamins, supplements and food. Would it be helpful for me to start the Zig Zag approach? Thank you!

Eg yesterday I ran on treadmill for an hour. Some prefer zig zag, but others despise it because eating exactly the same works best for their schedule. Another side effect of the low calorie diet is malnourishment. Eating as close as possible to their new calorie goal with enough carbs, and far enough above BMRfor the first few months, will help many people to avoid this scenario. Jerome equation has been studied against many other calorie calculators and has come out on top according to the Jornal of the Academy of Nutrition and Dietetics.

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I hit last year and people thought I was ill. Pre-planning your meals, remembering your nutrition goals, and avoiding extreme hunger zigzagging calories weight loss your lower calorie days can help you avoid this type of over-eating fiasco. The calorie Zig Zag diet approach is a relatively simple alternative to your traditional calorie restricted diet. The 2, is a number from the calories I burn all day including sleep, so my base metabolic rate plus any extra calories burned from daily activity and exercise. Two, to one and for all get these few pounds off!! Participants in all arms experienced similar reductions in body weight and lost approximately 4 kg during the 10 week study period.

Cutting down your calorie intake to 1, calories is a popular weight loss method, but it may zigzaggihg unsuitable for most people. Losing fat and gaining muscle requires an UN-conventional approach. We all know dieting can be hard so why not set ourselves up for success with a worthwhile and effective technique that can really work to boost our gains. Many studies highlight the metabolic adaptations and psychological factors that cause diets to fail in the long-term 10111213141516 So, drink at least eight full glasses of water daily. Trabulsi, Shoeller.

Others like to get into a set routine and diet for a strict 2—4 zigzagging calories weight loss before adding in slightly longer 5—7 day high-calorie periods. Reduce your caloric intake two days per week by 2 calories per pound of body weight, to ensure that excess fat is being removed called "zigzag dieting". During the past 50 years there have been literally hundreds of weight loss strategies recorded or marketed in this country.

  • Many studies highlight the metabolic adaptations and psychological factors that cause loss to fail in the long-term 10111213141516 Your total number of calories for weight loss is not a daily allotment that needs to be achieved by pm then restarts the next day.

  • Initially, I lost about 25 pounds, but have put back on about 10 pounds.

  • Take Home Message.

  • I was and just lost 10 eating under 1, calories per day.

You just alter your calorie intake up cslories then down. Squat: The Zig Zagederick C. At the end of the week no matter how you decide to divide up your calories, your weekly calorie intake is the same which means you are still right on track for your weight loss goals. March 4, PM edited March 0. I have yet to come across anything negative. October 17, AM 0. Peanuts and other nuts simply make me sick.

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I understand the frustration. Lean protein should be eaten with every meal. However, with a properly set up zigzagging calories weight loss Zig Zag approach you can avoid these fiascos. Activity Level: Very Light: most of day sitting at work or at home, a little slow walking, some standing and light household chores Light: mostly sedentary, standing or slow walking, but including about 2 hours a day of further activity - e. Choose to intense targeted workouts per week. A little bit of weight gain as the body reajusts would be normal, but then at maintenance, you wouldnt gain or lose weight.

Yes, your zigzagging calories weight loss will want to increase their overall calories on weight training days and then lower the calorie count on cardio days. I workout 3 times a week zivzagging a combination of cardio and weight training. These options should keep you full and help you to avoid overeating leading to a high calorie intake and weight gain. For example:. It keeps track of your weight loss and calories required. Switch skin. The belief is that if you can keep your body guessing, you can avoid homeostasis.

Research shows periodic high-calorie lows can increase your metabolism and hormone levels and help you lose weight more successfully than a typical diet. As an eating disorder survivor, I am proof that skipping meals will not damage your metabolism. Monthly cycle: 4—5 weeks on a low-calorie diet followed by a longer 10—14 day higher-calorie refeed. Always check with your physician before starting any new diet or weight-loss plan. Make sure to consume at least They watch skin color, the color of your stool, your tongue, how you feel, your breathing, and dozens of other symptoms, recording for hundreds of years. Lose weight by incorporating high-calorie days.

Just keep the fat intake weight loss to a low level do not eliminate fat, as some fat is essential for maintaining good healthconsume enough protein to support growth and recovery, and carbohydrates commensurable to your energy output carbs are your body's preferred energy fuel source. Calories in vs. Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited.

  • Share on Pinterest. We all know dieting can be hard so why not set ourselves up for success with a worthwhile and effective technique that can really work to boost our gains.

  • I am trying to re-lose that 10 pounds, but I seem to have hit a plateau and even with a low calorie diet and high exercise lifestyle I cannot seem to lose weight. Your article really helped to make more sense out of this subject for me.

  • Zig zagging your calories may just help to slow how quickly they take effect.

  • The zig zag diet does consist of a few great benefits worth noting as you consider making this lifestyle change for yourself.

To Lose Fat Weight Subtract 2 calories per pound of body weight from your daily caloric intake. The Zigzag Diet Plan Okay. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein and 3 parts from carbohydrates. For many of us, finding a diet and hopping onto it can be one of the most challenging things. Rather than consuming a set amount of calories daily, your intake alternates between high days and lower days. Therefore, with zig zag calorie cycling, we do not need to fixate on meeting daily calorie goals but rather weekly or even monthly totals. Alterations to weight-regulating hormones play a key role in this 34353637 ,

There are many excellent systems of weight training. What's startling is that many of them lose muscle despite being on anabolic steroids! Decrease in thyroid hormone: This hormone plays a key role in metabolism. How do you account for something as complex as your biochemical makeup?

Calorie Calculator

Zigzagging calories weight loss said, however you choose to distribute your calories throughout the week, the bottom line for weight loss is the total amount of calories consumed during that time. For example : Assuming you are female, 5' 5", lbs at the start of August and would like to be lbs by Christmas, you would specify that you want to lose 20lbs in 5 months. Is it high carb day yet???

  • Hatfield a.

  • They compared effects on body weight and heart disease risk.

  • The zig zag diet does consist of a few great benefits worth noting as you consider making this lifestyle change for yourself.

ShapeFit on February 20, am. Thank u guys especially MKEgal and Ana for such detailed advice. Terms of Zigzagging calories weight loss Disclaimer Privacy Statement. In both scenarios whether the individual eats calories daily or decides to use the calorie ZigZag dieting approach, he or she would have consumed the exact amount of calories over the course of the week and in the long term, would have an equal amount of weight loss. Values in yellow indicates a very low calorie intake. Thank u for your advice guys.

Always check with your physician before starting any new diet zigzagging calories weight loss weight-loss plan. Disregard all of the magazine ads that claim to have done it. Instead, think of it as a technique to teach moderation without overconsumption. What Causes Obesity? Others use mini cycles, such as 11 days on and 3 days off. Fat loss is the ONLY acceptable route for you.

You can add additional days to this type of zig zagging, high and low, however, I weight loss not recommend you continue your low days for longer than three days. Participants ate their normal diets in the 2 week run-in period, and then followed a weight-loss ADF plan. ShapeFit on October 13, pm. Leave a Reply Cancel reply Your email address will not be published. Perhaps eating higher, more aggressive weight training can change your body comp to please you?

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