Get Stronger with MD4 Fitness

physical activity

We can guide you with physical activity and related nutrition and hydration that can make daily life better.

Boost your mood
Sharpen your focus
Reduce your stress
Improve your sleep
Lose and maintain weight

The FITTE principle is a framework often used in exercise prescription to help design effective workout programs. It stands for Frequency, Intensity, Time, Type, and Enjoyment. Each component plays a crucial role in structuring a balanced and sustainable exercise routine. Here’s a brief overview of each element:

Frequency: Refers to how often you exercise. This can vary based on the type of exercise and individual goals, but general recommendations suggest most adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, spread out over several days.
Intensity: Describes how hard you work during exercise. Intensity can be measured in various ways, such as heart rate, perceived exertion, or specific performance metrics. Balancing moderate and vigorous intensities can help achieve fitness goals and prevent overtraining.
Time: Indicates the duration of each exercise session. The optimal length of time can depend on the type and intensity of the workout, as well as individual fitness levels and goals. Sessions can range from short, high-intensity intervals to longer, steady-state cardio workouts.
Type: Refers to the mode of exercise you engage in, such as running, cycling, swimming, strength training, or yoga. A varied exercise program can help prevent boredom and reduce the risk of injury by ensuring balanced muscle development.
Enjoyment: Highlights the importance of choosing activities you enjoy. Enjoyment increases the likelihood of maintaining a consistent exercise routine and can improve adherence to a fitness program over the long term.

By considering each component of the FITTE principle, individuals can create a personalized and effective exercise plan that suits their preferences and fitness goals.

Transform Your Body with MD4 Fitness

Body recomposition

Dr. Robert Homer, MD, is dedicated to assisting patients in achieving body recomposition, focusing on fat loss while preserving muscle mass. His approach includes monitoring progress through bioimpedance analysis, and he occasionally utilizes calipers and tape measures. By employing sophisticated equations, he estimates body fat percentage to provide a comprehensive assessment of each patient's progress.

Here’s an elaboration on the methods he uses:

Bioimpedance Analysis (BIA):

How it Works: BIA measures the resistance of body tissues to the flow of a small electrical current, which helps estimate body composition, including body fat and lean muscle mass.
Benefits: It's a quick, non-invasive, and relatively easy method to monitor changes over time, providing immediate feedback on the patient’s body composition.

Calipers:

How it Works: Skinfold calipers are used to measure the thickness of skinfolds at specific sites on the body. These measurements are then used in equations to estimate body fat percentage.
Benefits: Caliper measurements are cost-effective and, when performed correctly, can provide a fairly accurate estimate of body fat percentage. They are useful for tracking changes over time.

Tape Measures:

How it Works: Tape measurements involve measuring circumferences of various body parts, such as the waist, hips, and limbs. These measurements can help assess body composition changes when used alongside other methods.
Benefits: Tape measurements are simple and inexpensive. They can be particularly useful for tracking changes in specific areas of the body, such as reductions in waist circumference.

Sophisticated Equations to calculate body fat percentage and muscle mass.

How it Works: Dr. Homer utilizes various equations that take into account the data collected from BIA, calipers, and tape measures to estimate body fat percentage more accurately. These equations often consider factors like age, gender, and specific body measurements.
Benefits: Using these equations allows for a more comprehensive assessment of body composition. They help in tailoring personalized treatment plans for patients aiming for body recomposition.

By integrating these methods, Dr. Homer provides a thorough and individualized approach to monitoring and guiding his patients through their body recomposition journey, ensuring that they can lose fat while maintaining or even building muscle mass.