How to Lose Fat and Gain Muscle

Are you tired of feeling defeated by the numbers on the scale? You can take control of your health and weight in your 40s and beyond, and in this episode, JJ explains how body composition is key. How do you measure it exactly, and what are the best (and worst) tools for the job? You’ll learn the metrics that matter, because when you have the right information, you can take the right action. And, when you address what your body needs, you’ll naturally—and effortlessly—start to lose fat.

Full show notes: jjvirgin.com/bodycomposition

I recommend using a bioimpendance scale at home: Tanita’s Body Composition Scale: https://amzn.to/3PqZcBf

Learn more about a DEXA scan, which I recommend one to two times per year: https://my.clevelandclinic.org/health/diagnostics/10683-dexa-dxa-scan-bone-density-test

How to measure your waist-to-hip measurement plus a chart: https://www.healthline.com/health/waist-to-hip-ratio

Evaluating your waist-to-height ratio is another important measurement: https://www.mdapp.co/waist-to-height-ratio-whtr-calculator-433/

Using BMI to help you evaluate your goal weight: http://jjvirgin.com/docs/ft/Setting_Your_Weight_Loss_Goals.pdf

I recommend Tanita’s Segmental Body Composition Scale: https://amzn.to/3uNCewe

The ideal body fat percentage from the American Council on Exercise:  https://woman.thenest.com/american-council-exercise-body-fat-percentage-16636.html

JJ’s podcast episode What’s a Loaded Smoothie and How to Make One:  https://jjvirgin.com/main-podcast/whats-a-loaded-smoothie-how-to-make-one-ep-410/

Try my All-One-One Protein Shakes: https://store.jjvirgin.com/collections/shakes

Try my Collagen Peptides Powder to add to your protein smoothies: https://store.jjvirgin.com/collections/supplements/products/all-systems-glow-collagen

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