Tip: Kickstart Your Recomposition Plan

This may sound crazy, but it's an effective strategy to help you peel off the excess bodyfat. Basically, you're going to do a few exercises before eating.

It doesn't matter if it's a full meal or a snack while watching TV, do this first:

• 20 body weight squats: Use a 3030 tempo (3 seconds down and 3 seconds up, no pausing between) focusing on perfect form. Try to screw your feet into the floor, keep your abs tight as if you were about to get punched in the stomach, and keep your shoulders from traveling forward in front of the knees.
• 20 push-ups: Or an easier variation like putting your hands on an elevated surface. If 20 is easy for you, use a 3030 tempo.
• 10 vertical jumps: Each time try to land properly and hold the position for 2 seconds. The proper landing position is like a half squat and you must create the same tension as in the bodyweight squats.
• 10 slow crunches: Before each rep, squeeze your abs as hard as you can, then go up slowly keeping the abs tight. Squeeze hard again at the top, then go down slowly while keeping the abs tight. If you can easily get more than 10 you aren't squeezing hard enough.

Why Do All This?

First it's a great opportunity to work on proper squatting mechanics. You also get some extra volume without killing your nervous system which can help with body composition.

Even more importantly, this challenge will decrease your food intake without making an effort or feeling deprived. Whole-body physical activity reduces hunger and the jumps will increase neural activation, increasing sympathetic nervous system activity which also decreases your appetite. So you'll feel full and satisfied much more easily from your meals.

Plus, because you have to do something before eating you'll think twice about spontaneously grabbing the last cookie in the jar. This could even help you learn the difference between real physiological hunger (the need for nutrients) and psychological or boredom hunger... as well as pure gluttony.