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Muscle mass is a critical component of overall health, fitness, and functionality. Whether you're an athlete striving for peak performance, a fitness enthusiast pursuing a sculpted physique, or simply someone looking to maintain optimal health and mobility, understanding how much muscle you should have and how to measure it is essential. In this blog post, we'll explore the importance of muscle mass, factors influencing muscle quantity, and methods for measuring muscle mass accurately.<figure id="figure-fbql0pdvjclu7swy6t"><img id="fbql0pdvjclu7swy6t" src="https://cdn.durable.co/shutterstock/52VvrOQ5JOcNXVoW3hNmxNOoo4CQOQbsolp3zIpHxicTEAl9I1lwyfGw6gfcNH7x.jpeg" alt="Personal trainer helping lift dumbbells to seniors. Elderly man lifting weights at fitness center with personal trainer. People, retirement, sport, active lifestyle." title="Personal trainer helping lift dumbbells to seniors. Elderly man lifting weights at fitness center with personal trainer. People, retirement, sport, active lifestyle." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure><h3>The Importance of Muscle Mass</h3>Muscle mass plays a vital role in various aspects of health and well-being, including: Metabolic Health: Muscle tissue is metabolically active, meaning it burns calories even at rest. Maintaining adequate muscle mass helps support a healthy metabolism and may contribute to weight management and metabolic health. Strength and Functionality: Muscles are responsible for generating force and facilitating movement. Optimal muscle mass is crucial for strength, stability, balance, and functional movement patterns necessary for daily activities and athletic performance. Bone Health: Resistance training, which promotes muscle growth, also stimulates bone remodeling and density. Adequate muscle mass is associated with improved bone health and reduced risk of osteoporosis and fractures. Longevity and Quality of Life: Higher muscle mass is correlated with longevity, better physical function, and enhanced quality of life as we age. Maintaining muscle mass helps preserve independence, mobility, and vitality in later years. <h3>Determining Optimal Muscle Mass</h3>The ideal amount of muscle mass varies depending on factors such as age, gender, body composition, activity level, and fitness goals. While there is no one-size-fits-all answer to how much muscle you should have, several methods can help assess muscle quantity: <h3>Body Composition Analysis:</h3><figure id="figure-5tdctqgskflu7svfnf"><img id="5tdctqgskflu7svfnf" src="https://cdn.durable.co/shutterstock/bzResr6voVPgLwjFUQxSrCgGYMMKBdlwF41wmyM5dwXQIRmGAAd0yFmtbrGPrPVQ.jpeg" alt="Beautiful muscular girl doing stretching exercise with online personal trainer on a tv at the flat." title="Beautiful muscular girl doing stretching exercise with online personal trainer on a tv at the flat." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/5GLTBGd3UdQEatXxOIunSPZTUEUJo3LE3zir1jFXJS73lDF9t8r46LwsiQphnS4Z.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Dual-energy X-ray absorptiometry (DXA), bioelectrical impedance analysis (BIA), and air displacement plethysmography (ADP) are advanced techniques that provide accurate assessments of muscle mass, body fat percentage, and bone density.These methods offer comprehensive insights into overall body composition and are typically available at specialized facilities or clinics.<h3>Anthropometric Measurements</h3><figure id="figure-6xc9gpfjkrlu7suijw"><img id="6xc9gpfjkrlu7suijw" src="https://cdn.durable.co/shutterstock/10py2zF4P1oUo5IyMFWE0fZReTlQ5CYqvDAjn75UoP2nkGieS8FWi9FdibYLRiEw.jpeg" alt="The concept of personal training. Coach and client in the gym" title="The concept of personal training. Coach and client in the gym" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/37HHQKgypLZn3UU9LQF74mJ73YyBGegTo2VlRyziV3pGnItnAzKMRJxLb6bTBDtI.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> Anthropometric measurements, such as waist circumference, hip circumference, and skinfold thickness, can provide indirect estimates of muscle mass and body composition.While less precise than advanced techniques, anthropometric measurements are accessible and can be performed using basic tools and techniques.<h3>Strength and Performance Assessments</h3><figure id="figure-7nm7lxxinlu7stfk6"><img id="7nm7lxxinlu7stfk6" src="https://cdn.durable.co/shutterstock/1eLzTJY2pEsmofF5exuWWIMbdohCFf0KbCcZaIv5OSwmZ3c7KNirwHGleGchISYB.jpeg" alt="Fitness woman exercising with fitness trainer in gym. Personal fitness instructor. Personal training." title="Fitness woman exercising with fitness trainer in gym. Personal fitness instructor. Personal training." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/1eLzTJY2pEsmofF5exuWWIMbdohCFf0KbCcZaIv5OSwmZ3c7KNirwHGleGchISYB.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Strength assessments, such as one-repetition maximum (1RM) tests, grip strength measurements, and functional movement assessments, offer insights into muscle strength, power, and functionality.Improvements in strength and performance indicators often correlate with increases in muscle mass and overall fitness.<h3>Visual Assessment</h3><figure id="figure-t7ze1rbu5lu7srpnt"><img id="t7ze1rbu5lu7srpnt" src="https://cdn.durable.co/shutterstock/14udRyDN6WGYJAmnE5y5vFIILvZugEZoR7ehOsrRLB5id4BDjs190SgfFQ69Nhx0.jpeg" alt="Closeup on businessman holding a card with QUALITY ASSESSMENT message, business concept image with soft focus background and vintage tone" title="Closeup on businessman holding a card with QUALITY ASSESSMENT message, business concept image with soft focus background and vintage tone" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/1e4ER3wXWoFHW2zUbRGFlVcIwBSi5IDux51ARRlKJgjqrkz1pmSJ12HQyUzaykXr.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>While visual appearance alone is not a reliable indicator of muscle mass, changes in muscle definition, size, and tone can provide qualitative feedback on muscle development.Progress photos, body measurements, and feedback from trainers or fitness professionals can help track changes in muscle mass over time.Conclusion:Optimal muscle mass is integral to health, performance, and overall well-being. While the ideal amount of muscle varies from person to person, assessing muscle mass accurately and effectively is key to optimizing fitness outcomes and achieving individual goals. By utilizing a combination of advanced techniques, anthropometric measurements, strength assessments, and visual feedback, individuals can gain valuable insights into their muscle mass status and tailor their fitness strategies accordingly. Whether you're aiming to build strength, improve body composition, or enhance functional capacity, understanding and monitoring your muscle mass is a critical step towards maximizing your health and fitness potential.

Understanding Muscle Mass: How Much Muscle Should I Have and How to Measure It

Dubai skyscrapers from above. Futuristic skyline. Dubai Marina aerial view. Skyscraper view. Dubai skyline. Modern city. Office building. Residential tower. Financial district.

In the bustling city of Dubai, where time is a precious commodity and convenience is king, the demand for personalized fitness solutions has never been higher. As residents seek to prioritize health and well-being amidst their busy schedules, the concept of personal training at home has emerged as a game-changer. In this blog post, we'll explore the benefits of personal training at your doorstep in Dubai and how this tailored approach to fitness is transforming the way people achieve their fitness goals in the city. Convenience Redefined:Dubai is a city known for its fast-paced lifestyle, with residents juggling work commitments, family responsibilities, and social engagements. In such a dynamic environment, finding time to prioritize fitness can be a challenge. Personal training at home offers a solution by eliminating the need to commute to a gym, saving valuable time and energy. With a personal trainer coming directly to your doorstep, you can seamlessly integrate fitness into your daily routine without any disruptions.<figure id="figure-vl861i8ndblu7shpkw"><img id="vl861i8ndblu7shpkw" src="https://cdn.durable.co/shutterstock/3aQAUnVZm2fpeDmr7lseveizmSo1MifCiWiboL0O2Fur8mQ4KPpZnYKhyE4LBW4F.jpeg" alt="Beautiful dubai downtown skyline. Dramatic sunset clouds during rainy evening. Fastinaciting sun glow over skyscrapers in Business Bay area, Dubai, United Arab Emirates" title="Beautiful dubai downtown skyline. Dramatic sunset clouds during rainy evening. Fastinaciting sun glow over skyscrapers in Business Bay area, Dubai, United Arab Emirates" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure> Tailored to Your Needs:One of the key advantages of personal training at home is the personalized attention and customized approach to fitness. Unlike group classes or generic workout plans, personal training sessions are tailored to your specific goals, fitness level, and preferences. Whether you're aiming to lose weight, build muscle, improve flexibility, or enhance athletic performance, a qualified personal trainer will design a program that aligns with your objectives and adapts to your evolving needs.<figure id="figure-znhuezox6olu7sgrlr"><img id="znhuezox6olu7sgrlr" src="https://cdn.durable.co/shutterstock/160IIhIMB6uMtFYLgQHUYTYB1rOzsWr8gZFiARbgryKOR3MzBHL7AqY1GBI26prH.jpeg" alt="One muscular man bodybuilder, rear view (from behind), sitting on bench, training with dumbbells, indoors in home gym in a room. Whole row of dumbbells in front of large glass." title="One muscular man bodybuilder, rear view (from behind), sitting on bench, training with dumbbells, indoors in home gym in a room. Whole row of dumbbells in front of large glass." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/160IIhIMB6uMtFYLgQHUYTYB1rOzsWr8gZFiARbgryKOR3MzBHL7AqY1GBI26prH.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> Working with a personal trainer provides access to expert guidance and support every step of the way. Your trainer will assess your current fitness level, identify areas for improvement, and develop a comprehensive training plan to help you reach your goals efficiently and safely. From proper exercise technique and form correction to nutritional guidance and motivation, your trainer serves as a knowledgeable ally dedicated to your success. Privacy and Comfort:For many individuals, the prospect of exercising in a crowded gym can be intimidating or uncomfortable. Personal training at home offers a private and comfortable environment where you can focus solely on your workout without distractions or self-consciousness. Whether you prefer to train indoors in the comfort of your living room or outdoors in your backyard, the choice is yours, providing a level of flexibility and freedom that traditional gym settings may not offer.<figure id="figure-tkhxk1ko4qlu7sfboo"><img id="tkhxk1ko4qlu7sfboo" src="https://cdn.durable.co/shutterstock/28ES5klsE2Zhinu8THI6kVqI6T3xlLg8PoA25RHburLf6q07yvuSBIqjJXWsLhF6.jpeg" alt="Attractive man trying extended side Yoga poses on his house floor. Athletic training." title="Attractive man trying extended side Yoga poses on his house floor. Athletic training." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/28ES5klsE2Zhinu8THI6kVqI6T3xlLg8PoA25RHburLf6q07yvuSBIqjJXWsLhF6.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> Safety and Hygiene:In light of the ongoing global health concerns, safety and hygiene have become top priorities for fitness enthusiasts. Personal training at home minimizes exposure to crowded spaces and shared equipment, reducing the risk of potential health hazards. With strict adherence to safety protocols and sanitation measures, personal trainers ensure a clean and hygienic training environment, giving clients peace of mind as they pursue their fitness goals.<figure id="figure-duvwa6sqirlu7sepym"><img id="duvwa6sqirlu7sepym" src="https://images.unsplash.com/photo-1606327054629-64c8b0fd6e4f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8cGxhbm5lcnxlbnwwfHx8fDE3MDY4MjQ4NjN8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="white printer paper beside white ceramic mug" title="white printer paper beside white ceramic mug" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1606327054629-64c8b0fd6e4f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8cGxhbm5lcnxlbnwwfHx8fDE3MDY4MjQ4NjN8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Conclusion:Personal training at your doorstep is revolutionizing the fitness landscape in Dubai, offering a convenient, personalized, and safe alternative to traditional gym-based workouts. With the guidance of a qualified personal trainer, residents can achieve their fitness aspirations from the comfort and privacy of their own homes, without compromising on quality or effectiveness. Whether you're a busy professional, a stay-at-home parent, or a fitness enthusiast looking for a tailored approach to wellness, personal training at home provides the solution you need to prioritize health and fitness in today's fast-paced world.

Bringing Fitness Home: Personal Training At Your Doorstep in Dubai

In the world of fitness and weight loss, there's a pervasive myth that fat can magically transform into muscle with the right exercise and diet regimen. However, this notion is fundamentally flawed, as fat and muscle are two distinct types of tissue with different structures and functions. In this blog post, we'll explore the truth behind the myth and shed light on what truly happens when we embark on a journey to improve our body composition. <h3>Understanding Fat and Muscle Tissue</h3>Before we delve into whether fat can turn into muscle, it's essential to understand the characteristics of each tissue type. Fat Tissue:<figure id="figure-a8sdje8tglu7rp96x"><img id="a8sdje8tglu7rp96x" src="https://cdn.durable.co/shutterstock/330bxSW96n7irAfLTKemYU3jXHbXZQjRZVEtL22PG1E5n7XXvTRG78hUtTh1YCF0.jpeg" alt="Girl shows holding and pushing the skin of the legs cellulite, orange peel. Treatment and disposal of excess weight, the deposition of subcutaneous fat tissue. Concept for medicine and cosmetology" title="Girl shows holding and pushing the skin of the legs cellulite, orange peel. Treatment and disposal of excess weight, the deposition of subcutaneous fat tissue. Concept for medicine and cosmetology" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/330bxSW96n7irAfLTKemYU3jXHbXZQjRZVEtL22PG1E5n7XXvTRG78hUtTh1YCF0.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Fat tissue, also known as adipose tissue, stores excess energy in the form of triglycerides.When we consume more calories than our bodies need, the excess energy is stored as fat, leading to weight gain.Fat tissue is primarily composed of adipocytes (fat cells) and plays a crucial role in insulation, energy storage, and hormone regulation.Muscle Tissue:<figure id="figure-cjcvvfcqfglu7rr883"><img id="cjcvvfcqfglu7rr883" src="https://images.unsplash.com/photo-1601113329251-0aebe217bdbe?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxNdXNjbGV8ZW58MHx8fHwxNzExNDIwODQzfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="topless man with black background" title="topless man with black background" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1601113329251-0aebe217bdbe?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxNdXNjbGV8ZW58MHx8fHwxNzExNDIwODQzfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure>Muscle tissue is comprised of muscle fibers, which contract to produce movement and generate force.There are three main types of muscle tissue: skeletal muscle (responsible for voluntary movement), smooth muscle (found in organs), and cardiac muscle (found in the heart).Muscle tissue adapts to the demands placed upon it through strength training, resulting in increased muscle size (hypertrophy) and strength.<h3>Dispelling the Myth: Fat Does Not Turn Into Muscle</h3>Contrary to popular belief, fat cannot magically transform into muscle, nor can muscle turn into fat. These tissues are biologically distinct and cannot convert into one another. Fat Loss and Muscle Gain:<figure id="figure-zeday4r61elu7rxeju"><img id="zeday4r61elu7rxeju" src="https://cdn.durable.co/shutterstock/35HkHQkQXfzZsw5dJIxwfHCUiVxk0FAtgpUDAaSeUqTPRLdmKDTLswUqCBCOxGlE.jpeg" alt="Handsome brutal caucasian strong young muscle man model appearance workout training pumping up back muscles lats in gym fitness bodybuilding and sport nutrition" title="Handsome brutal caucasian strong young muscle man model appearance workout training pumping up back muscles lats in gym fitness bodybuilding and sport nutrition" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/35HkHQkQXfzZsw5dJIxwfHCUiVxk0FAtgpUDAaSeUqTPRLdmKDTLswUqCBCOxGlE.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>When we embark on a fitness journey aimed at improving body composition, we typically aim to lose excess body fat while simultaneously building lean muscle mass.Fat loss occurs when we create a calorie deficit, meaning we consume fewer calories than our bodies expend. This prompts the body to tap into fat stores for energy, resulting in a reduction in overall body fat.Muscle gain occurs through resistance training and adequate protein intake, which stimulate muscle protein synthesis and promote muscle growth over time.Body Recomposition:<figure id="figure-tt7v85isselu7rw9wq"><img id="tt7v85isselu7rw9wq" src="https://cdn.durable.co/shutterstock/1dofL1WhZWp79dULwr2NtEqtCmOXQajeIza6mWIUIauUtBWJuNqh1mOi3KFhcGHr.jpeg" alt="fitness concept with Exercise Equipment on wooden background." title="fitness concept with Exercise Equipment on wooden background." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/1dofL1WhZWp79dULwr2NtEqtCmOXQajeIza6mWIUIauUtBWJuNqh1mOi3KFhcGHr.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>It's possible to simultaneously lose fat and gain muscle through a process known as body recomposition.Body recomposition occurs when we engage in a balanced exercise program that includes resistance training, cardiovascular exercise, and proper nutrition.By creating a calorie deficit to promote fat loss while also providing adequate nutrients and stimulus for muscle growth, we can improve body composition by reducing body fat percentage and increasing lean muscle mass.Key Takeaways: Fat and muscle are two distinct types of tissue with different structures and functions.Fat cannot turn into muscle, nor can muscle turn into fat. These tissues cannot convert into one another.Improving body composition involves reducing body fat through a calorie deficit while simultaneously building lean muscle mass through resistance training and adequate protein intake.Body recomposition is achievable through a balanced exercise program that promotes both fat loss and muscle gain.<figure id="figure-sqzu294u7vlu7rza7w"><img id="sqzu294u7vlu7rza7w" src="https://cdn.durable.co/shutterstock/46Z0mWaYAxZzB2yW35BIc12cGqKrl9MbAwIl09jnl50CAHZTVHHihjDLSIbxld8G.jpeg" alt="Sport and fitness equipment, creative flat lay on wooden board. Space for you. Flat lay." title="Sport and fitness equipment, creative flat lay on wooden board. Space for you. Flat lay." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure>Conclusion:Understanding the truth behind the myth that fat can turn into muscle is essential for anyone embarking on a fitness journey. By focusing on creating a calorie deficit to promote fat loss and incorporating resistance training to build lean muscle mass, individuals can achieve their goals of improving body composition and optimizing overall health and fitness. Remember, there are no shortcuts or magic tricks—just science-backed principles and consistent effort.

The Truth About Fat Turning Into Muscle: Debunking the Myth

topless man in black shorts carrying black dumbbell

Achieving a favorable body composition—meaning a balance of lean muscle mass and low body fat—is a common goal for many individuals seeking to improve their overall health and aesthetics. While the journey to achieving optimal body composition may seem daunting, science offers valuable insights and evidence-based strategies to help you reach your goals effectively and sustainably. In this blog post, we'll explore scientifically proven methods to improve body composition and transform your physique. <h3>Understanding Body Composition</h3><figure id="figure-72o4dc5z1slu7hblo1"><img id="72o4dc5z1slu7hblo1" src="https://cdn.durable.co/shutterstock/1eLzTJY2pEsmofF5exuWWIMbdohCFf0KbCcZaIv5OSwmZ3c7KNirwHGleGchISYB.jpeg" alt="Fitness woman exercising with fitness trainer in gym. Personal fitness instructor. Personal training." title="Fitness woman exercising with fitness trainer in gym. Personal fitness instructor. Personal training." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/1eLzTJY2pEsmofF5exuWWIMbdohCFf0KbCcZaIv5OSwmZ3c7KNirwHGleGchISYB.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Before delving into strategies to improve body composition, it's essential to understand what it entails. Body composition refers to the proportion of fat, muscle, bone, and other tissues in the body. Achieving a desirable body composition involves reducing excess body fat while simultaneously increasing or maintaining lean muscle mass. Science-Backed Strategies to Improve Body Composition: <h3>Resistance Training:</h3><figure id="figure-evdp9kfce3lu7hdygh"><img id="evdp9kfce3lu7hdygh" src="https://cdn.durable.co/shutterstock/19fXeWJcAkGgGcXjtUAPC8Sx7JbTvucfLaTlg9zRsxFHk3C8rlqjOPuhLQth7OCu.jpeg" alt="Male Couple Train Together With Resistance Bands A Leg Exercise In A Health And Fitness Concept" title="Male Couple Train Together With Resistance Bands A Leg Exercise In A Health And Fitness Concept" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/19fXeWJcAkGgGcXjtUAPC8Sx7JbTvucfLaTlg9zRsxFHk3C8rlqjOPuhLQth7OCu.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Resistance training, also known as strength or weight training, is a cornerstone of improving body composition.Engaging in regular resistance training sessions stimulates muscle growth and development while boosting metabolism and promoting fat loss.Incorporate compound exercises like squats, deadlifts, bench presses, and rows to target multiple muscle groups and maximize muscle activation.<h3>High-Intensity Interval Training (HIIT)</h3><figure id="figure-dcp94ljo38lu7hf3bj"><img id="dcp94ljo38lu7hf3bj" src="https://cdn.durable.co/shutterstock/6qvvvmRcttsLEulxZa1u8vKPkNmYpw9G9WrJz0nk8Toomp6Fn4FqC7zMiW15X7zs.jpeg" alt="Fitness strong woman training outoors with heavy bag during hiit and strength workout." title="Fitness strong woman training outoors with heavy bag during hiit and strength workout." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/6qvvvmRcttsLEulxZa1u8vKPkNmYpw9G9WrJz0nk8Toomp6Fn4FqC7zMiW15X7zs.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>HIIT is a form of cardiovascular exercise characterized by short bursts of intense activity followed by brief periods of rest or low-intensity recovery.Research suggests that HIIT is highly effective for improving body composition by increasing calorie expenditure, enhancing fat oxidation, and preserving lean muscle mass.Incorporate HIIT workouts into your routine 2-3 times per week to optimize fat loss and metabolic efficiency.<h3>Optimal Nutrition</h3><figure id="figure-wxe5ince29lu7hfzgh"><img id="wxe5ince29lu7hfzgh" src="https://cdn.durable.co/shutterstock/29cuCsNuqxcQd7GbfaAAh3byZ1YrHS7yLs0NmLpOArTWmOYzmteAs59kzROMqgEV.jpeg" alt="Fitness food. Theme of nutrition and sports. Shredded body. Sports nutrition. Healthy lifestyle" title="Fitness food. Theme of nutrition and sports. Shredded body. Sports nutrition. Healthy lifestyle" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/29cuCsNuqxcQd7GbfaAAh3byZ1YrHS7yLs0NmLpOArTWmOYzmteAs59kzROMqgEV.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Nutrition plays a crucial role in improving body composition. Focus on consuming nutrient-dense foods that support muscle growth, fat loss, and overall health.Prioritize lean protein sources such as poultry, fish, tofu, eggs, and legumes to support muscle repair and synthesis.Include plenty of fruits, vegetables, whole grains, and healthy fats in your diet to provide essential vitamins, minerals, and fiber.Monitor your calorie intake to ensure you're in a slight calorie deficit for fat loss while meeting your protein needs to preserve muscle mass.<h3>Adequate Protein Intake</h3><figure id="figure-9yvensfhablu7hgocb"><img id="9yvensfhablu7hgocb" src="https://cdn.durable.co/shutterstock/1eNw7cUc3lqXQZCIrLJ2aHFtieNazijSzJatvd5PrqIvudBZCFgefylRlGeQLMHn.jpeg" alt="Whey protein food supplement for training and exercise. Close up of scoop with vanilla powder and black jar over wood table. Color background: brown." title="Whey protein food supplement for training and exercise. Close up of scoop with vanilla powder and black jar over wood table. Color background: brown." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/1eNw7cUc3lqXQZCIrLJ2aHFtieNazijSzJatvd5PrqIvudBZCFgefylRlGeQLMHn.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Protein is the building block of muscle and is essential for optimizing body composition.Aim to consume approximately 0.8-1 gram of protein per pound of body weight per day to support muscle repair, growth, and maintenance.Distribute your protein intake evenly throughout the day, including protein-rich foods in each meal and snack.<h3>Prioritize Sleep and Recovery</h3><figure id="figure-o2age1dlolu7hhnw7"><img id="o2age1dlolu7hhnw7" src="https://cdn.durable.co/shutterstock/38Oxt6hvG79KZi8s5lFdanaeNWdcrJ2glPggjvFqSO0VYQ88rfxp9i9mkAcJ1eH7.jpeg" alt="Relaxed ethnic male sleeping like a baby" title="Relaxed ethnic male sleeping like a baby" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure>Adequate sleep and recovery are critical components of improving body composition.Aim for 7-9 hours of quality sleep per night to support hormonal balance, metabolism, and muscle recovery.Incorporate rest days into your workout routine to allow your muscles to repair and grow stronger.Conclusion:Improving body composition is a multifaceted process that requires a combination of resistance training, cardiovascular exercise, proper nutrition, and lifestyle factors. By implementing science-backed strategies such as resistance training, HIIT, optimal nutrition, adequate protein intake, and prioritizing sleep and recovery, you can effectively enhance your body composition and achieve your desired physique.Remember that consistency, patience, and perseverance are key to long-term success on your journey to transforming your physique and optimizing your health.

Transform Your Physique: Science-Backed Strategies to Improve Body Composition

man in black and white crew neck t-shirt sitting on black wheelchair

<span style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" data-mce-style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">In the realm of fitness, there's a growing fascination with explosive workouts, and for a good reason. These dynamic routines aren't just about lifting heavy weights or running long distances; they're about tapping into the body's full potential for speed, power, and strength.<span style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" data-mce-style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));"> Whether you're an athlete aiming to improve performance or a fitness enthusiast seeking to break through plateaus, explosive workouts offer a pathway to unlock new levels of athleticism and fitness.<figure id="figure-sg72uddr2tlu7g94lm"><img id="sg72uddr2tlu7g94lm" src="https://images.unsplash.com/photo-1599058917212-d750089bc07e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8UGVyc29uYWwlMjBUcmFpbmluZ3xlbnwwfHx8fDE3MDY4MzY4NDR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="woman in black tank top sitting on brown wooden bench" title="woman in black tank top sitting on brown wooden bench" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1599058917212-d750089bc07e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8UGVyc29uYWwlMjBUcmFpbmluZ3xlbnwwfHx8fDE3MDY4MzY4NDR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>What are Explosive Workouts?</h3> Explosive workouts, also known as plyometric exercises, involve rapid and powerful movements that engage multiple muscle groups simultaneously. Unlike traditional strength training, which focuses on controlled, steady movements, explosive workouts emphasize quick bursts of energy followed by brief periods of rest. These high-intensity exercises are designed to improve athletic performance by enhancing speed, power, and strength.<h3>Benefits of Explosive Workouts:</h3>Speed: Explosive workouts train the body to generate force rapidly, leading to improvements in sprinting, agility, and overall speed. By targeting fast-twitch muscle fibers, these exercises help athletes accelerate more efficiently and reach their top speeds with greater ease.Power: Power is the ability to exert force quickly, and explosive workouts are unparalleled in their capacity to develop this attribute. By incorporating movements like jumps, throws, and sprints, these workouts enhance explosive power, enabling athletes to unleash maximum force in a minimal amount of time.Strength: While explosive workouts are renowned for their emphasis on speed and power, they also contribute significantly to strength development. By challenging muscles to produce force against resistance in dynamic ways, these exercises build functional strength that translates directly to athletic performance and everyday activities.<h3>Key Exercises for Explosive Workouts</h3>Box Jumps: This classic plyometric exercise involves jumping onto a sturdy box or platform from a standing position. Box jumps target the lower body muscles, including the quadriceps, hamstrings, and glutes, while also improving explosiveness and coordination.<figure id="figure-qpuxpnz8nlu7gasgb"><img id="qpuxpnz8nlu7gasgb" src="https://cdn.durable.co/shutterstock/2avB2BmDnaD932PSKW2uGfsii9jiatSAtayuvI6PmuAxlbdrWc81ApgJKyUCWRyY.jpeg" alt="Fit young woman doing a box jump exercise. Sports woman doing a box squat at the gym" title="Fit young woman doing a box jump exercise. Sports woman doing a box squat at the gym" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/2avB2BmDnaD932PSKW2uGfsii9jiatSAtayuvI6PmuAxlbdrWc81ApgJKyUCWRyY.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Medicine Ball Throws: Medicine ball throws involve explosive movements like overhead throws, chest passes, and rotational throws. These exercises develop upper body power and core strength, making them ideal for athletes in sports such as basketball, baseball, and tennis.<figure id="figure-bak5blg9zhlu7gbk93"><img id="bak5blg9zhlu7gbk93" src="https://cdn.durable.co/shutterstock/8Xqbm24Jsf4cw9hvNQmWOm8S5UefeatZpK06aYGa7jXgZf6JkYbuPQxj6ZkeRrYl.jpeg" alt="Cheerful brunette woman in sportswear doing exercise with medicine ball." title="Cheerful brunette woman in sportswear doing exercise with medicine ball." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/8Xqbm24Jsf4cw9hvNQmWOm8S5UefeatZpK06aYGa7jXgZf6JkYbuPQxj6ZkeRrYl.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Sprints: Sprinting is a fundamental component of explosive training, as it challenges the body to produce maximum force in a short amount of time. Incorporating sprints into your workout routine enhances speed, agility, and cardiovascular fitness, making it a versatile exercise for athletes of all levels.<figure id="figure-qlw95cox4glu7gdeub"><img id="qlw95cox4glu7gdeub" src="https://cdn.durable.co/shutterstock/2b7bDyUiZ1Lopk7WnNqFONSBEFfwBiXJkQVeFZ2am7XAeQVhAlzuFML0aXRe3jul.jpeg" alt="Male athlete leaving starting blocks" title="Male athlete leaving starting blocks" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/2b7bDyUiZ1Lopk7WnNqFONSBEFfwBiXJkQVeFZ2am7XAeQVhAlzuFML0aXRe3jul.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Plyometric Push-Ups: Plyometric push-ups add an explosive element to the traditional push-up exercise. By pushing off the ground with enough force to lift the hands off briefly, this exercise targets the chest, shoulders, and triceps while improving upper body power and coordination.<figure id="figure-f4qcuyrqxklu7geomt"><img id="f4qcuyrqxklu7geomt" src="https://cdn.durable.co/shutterstock/16u8X0Zdi2ZB1qO2gl6alrZ1ZmKfCFvWj81JNt6WPhRz8GMisS5KtfelVpWSiLPN.jpeg" alt="Fitness man doing clapping push-ups exercise intense training outdoors." title="Fitness man doing clapping push-ups exercise intense training outdoors." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/16u8X0Zdi2ZB1qO2gl6alrZ1ZmKfCFvWj81JNt6WPhRz8GMisS5KtfelVpWSiLPN.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Jump Squats: Jump squats combine the strength-building benefits of squats with the explosive power of jumps. By squatting down and then exploding upward into a jump, this exercise strengthens the lower body muscles while enhancing vertical jump height and overall athleticism.<figure id="figure-rj3yh6npvnlu7ggc8j"><img id="rj3yh6npvnlu7ggc8j" src="https://cdn.durable.co/shutterstock/1fQ6obST1xzprvbLac6c4NugblvWzy3BsV1bUybpuSkaxIHxXbS2oZEk2p4HGKOH.jpeg" alt="Active people doing box jump exercise during fitness workout outdoors in summer" title="Active people doing box jump exercise during fitness workout outdoors in summer" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/1fQ6obST1xzprvbLac6c4NugblvWzy3BsV1bUybpuSkaxIHxXbS2oZEk2p4HGKOH.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Conclusion: Explosive workouts represent a dynamic approach to fitness that focuses on maximizing speed, power, and strength. Whether you're an athlete looking to elevate your performance or a fitness enthusiast seeking new challenges, incorporating explosive exercises into your routine can lead to significant improvements in athleticism and overall fitness. By harnessing the body's explosive potential, these workouts offer a pathway to unlock new levels of strength, speed, and power, helping you reach your fitness goals with explosive force.

Explosive Workouts for Speed, Power, and Strength

woman wearing black top top holding black dumbbells standing in front of mirror

Strength training is an essential component of any fitness regimen, and drop sets are a powerful technique to maximize your gains. Whether you're a seasoned lifter or just starting out, incorporating drop sets into your workouts can take your strength training to the next level.So, what exactly are drop sets? In simple terms, a drop set is a technique where you perform an exercise to failure or near failure, then reduce the weight and continue the set to further fatigue the muscles. This method is highly effective for increasing muscle hypertrophy and endurance.When implementing drop sets into your strength training routine, it's crucial to understand the different types of drop sets. There are three primary variations: standard drop sets, mechanical drop sets, and strip sets. Each type offers unique benefits and can be tailored to your specific fitness goals.<figure id="figure-9w03i25cijlu7fuqsm"><img id="9w03i25cijlu7fuqsm" src="https://images.unsplash.com/photo-1581009137042-c552e485697a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyN3x8c3RyZW5ndGglMjB0cmFpbmluZyUyMHdvcmtvdXR8ZW58MHx8fHwxNzExNDAwNTA4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="strength training workout" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1581009137042-c552e485697a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyN3x8c3RyZW5ndGglMjB0cmFpbmluZyUyMHdvcmtvdXR8ZW58MHx8fHwxNzExNDAwNTA4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>The Benefits of Drop Sets</h3>One of the key advantages of incorporating drop sets into your workouts is the ability to recruit a higher number of muscle fibers. By pushing your muscles to the point of fatigue and then continuing the set with a lighter weight, you stimulate greater muscle growth and strength development.Additionally, drop sets can help break through plateaus and prevent workout stagnation. As your muscles adapt to a particular weight, incorporating drop sets can provide the necessary stimulus to continue making progress and seeing gains in strength and muscle mass.Moreover, drop sets offer a time-efficient way to increase intensity and volume in your workouts. This can be particularly beneficial for individuals with limited time for training, as it allows for a more efficient use of your gym sessions.<figure id="figure-cqonoqvf32lu7fus2e"><img id="cqonoqvf32lu7fus2e" src="https://images.unsplash.com/photo-1534258936925-c58bed479fcb?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8c3RyZW5ndGglMjB0cmFpbmluZyUyMGJlbmVmaXRzfGVufDB8fHx8MTcxMTQwMDgwOXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="strength training benefits" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1534258936925-c58bed479fcb?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8c3RyZW5ndGglMjB0cmFpbmluZyUyMGJlbmVmaXRzfGVufDB8fHx8MTcxMTQwMDgwOXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Tips for Incorporating Drop Sets</h3>When integrating drop sets into your strength training routine, it's important to do so strategically. Here are some tips to help you make the most of this technique:<ul><li>Choose one or two exercises per muscle group to perform drop sets on.</li><li>Start with a weight that allows you to perform 6-8 reps to failure.</li><li>Immediately reduce the weight by 25-30% and continue the set to failure once again.</li><li>Limit drop sets to 1-2 exercises per workout to avoid overtraining.</li></ul>Remember to listen to your body and adjust the intensity of your drop sets based on your individual fitness level and recovery capacity.<h3>Conclusion</h3>Drop sets are a valuable tool in the strength trainer's arsenal, providing a potent stimulus for muscle growth and strength gains. By understanding the benefits of drop sets and implementing them strategically into your workouts, you can maximize your training efforts and achieve impressive results.<figure id="figure-2pzn71l1dqlu7futge"><img id="2pzn71l1dqlu7futge" src="https://images.unsplash.com/photo-1516481265257-97e5f4bc50d5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzdHJlbmd0aCUyMHRyYWluaW5nJTIwcmVzdWx0c3xlbnwwfHx8fDE3MTE0MDA4MTF8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="strength training results" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg selected" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1516481265257-97e5f4bc50d5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzdHJlbmd0aCUyMHRyYWluaW5nJTIwcmVzdWx0c3xlbnwwfHx8fDE3MTE0MDA4MTF8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;" data-mce-selected="1"></figure>

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