Lean body mass is often mistaken as referring to muscle mass alone, but it actually refers to any tissues in your body that are not fat mass adipose tissue. This includes muscle, bone, organs, nerves, hair, nails, ligaments, tendons, etc. Keeping your body fat levels within a healthy range reduces the risks of all-cause mortality.

As well, low levels of lean body mass, such as muscle and bone, increase your risks of all-cause mortality. Having excess body fat may put you at risk of developing heart disease, metabolic syndrome, high blood pressure, or type 2 diabetes.

Improving your current body composition requires changes to your diet and exercise habits. Other factors may contribute as well, such as sleep, hormones, and stress levels.

The foods you consume can affect your body composition, including how much muscle, water, bone, and body fat you have. Body mass is synonymous with weight, so the theoretical "improving" of body composition is very subjective. If you're looking to "improve your body composition"—whatever that means for you—increasing muscle mass, decreasing fat mass, or weight loss or weight gain may be indicated.

In very simplistic terms, weight is dictated by whether you consume the same, more, or fewer calories as you burn. Consuming more calories results in weight gain, fewer calories lead to weight loss, and the same calorie intake as output will maintain your weight.

However, whether you gain or lose that weight from mostly fat or lean mass depends significantly on your dietary habits. There are many ways that nutrition can influence body composition, but many times when individuals adjust their nutrition plans they may not always see results.

Hormones, genetics, medical conditions, and many other factors play a role, so nutrition and exercise are only two of many factors to consider.

If weight loss is your goal, research shows that protein intake is the most significant factor in where your weight loss will come from. Consuming a high-protein diet during weight loss will help preserve your muscle tissue, improving your body composition by helping you reduce fat while keeping your lean mass.

If you are active, which you likely will be if you want to make body composition changes, more protein is needed to support your activity and recovery. Aim for a range of 1. If increasing muscle mass is your goal, you will likely need to increase overall caloric intake as well as protein.

Adjusting your diet to support muscle gain means consuming more calories than you burn and ensuring you get enough protein and carbohydrates to support your training, recovery, and muscle growth while also including enough healthy fats for optimal hormone functioning and health.

If weight gain is your goal, you will also need to increase caloric intake. This can mirror the same method as increasing muscle mass, focusing on nutrient-dense carbohydrate, fat, and protein sources to meet, and generally exceed, your needs.

Exercise is how you can make the most noticeable changes to your body composition by increasing muscle mass. Exercise, in general, has been shown to increase lean mass in normal-fat individuals and reduce fat mass in overfat and obese adults.

Lowering fat mass and building or maintaining lean mass will improve body composition. Research shows that adults with excess body fat may particularly benefit from resistance exercise.

Studies show that resistance exercise affects lean and fat mass percentages, whereas aerobic exercise only affects fat mass.

If you aim to change your body composition, don't skip exercise. Losing weight with diet alone will result in loss of lean mass, including muscle, which will further cause adverse metabolic adaptations and will not cause the desired change in your body composition. Sleep, stress, and hormonal factors interplay to impact body composition as well.

For instance, a lack of sleep can impact your hormones, including those that control feelings of hunger and cravings. This could get in the way of your body getting the nutrients it's craving.

As well, without energizing sleep , you'll likely move less and not perform as well during your workouts. Recovery from training will also suffer, impeding muscle gain and fat loss results. Growth hormone is released while you sleep and impacts your muscle mass growth and loss of fat mass.

If you do not get enough sleep, your growth hormone levels may not be optimal. Some people have hormonal shifts that will make fat loss or muscle gain more difficult. Hormone abnormalities such as PCOS or the reduced levels of testosterone and estrogen that come with age and menopause can significantly impact your results.

Similarly, stress can impact food choices, sleep, hormones , and more to make fat loss or muscle gain more challenging. Cortisol, which is a stress hormone, is considered to be catabolic muscle wasting and will make anabolism—muscle growth—difficult if it gets too high for too long.

Implementing stress reduction and sleep-promoting practices into your lifestyle will help you counteract these effects. Some people require a substantial break from calorie deficits and intense training to help their bodies relax and de-stress. To address serious issues with stress and hormone levels, it's best to seek guidance from a healthcare professional.

When it comes to cardiovascular exercise, you can choose whatever form you enjoy. This means so long as your calorie burn is the same, you will get the same results whether performing HIIT or steady-state cardio, so choosing whatever you prefer and can be consistent with will work best.

If you are eating correctly to support muscle gain, then performing resistance-based exercises will help you build more lean mass.

If you are new to resistance training, you may even see increases in muscle mass while eating maintenance or even deficit calories. Strength training also helps prevent the loss of lean mass, including muscle tissue, while in a calorie deficit.

Types of resistance training range from bodyweight movements to heavy weight lifting. If your goal is to build muscle size , follow best practices for hypertrophy-based strength training by using progressive overload , adding volume consistently over time, and managing fatigue with deload phases.

It's also key to track your progress , so you know when to make adjustments to keep on track toward your body composition goals. To put together an effective workout plan to improve your body composition, begin with a minimum of two weekly strength training sessions for each major muscle group.

If you have the time, splitting your workouts into 3 to 4 strength training sessions per week will likely be best. Gradually add sets and reps over time to help build muscle mass.

If you enjoy cardio, adding two or more cardio sessions per week will support fat loss, but it will not increase lean mass. Include any cardiovascular activity you prefer. Increasing your overall daily activity through natural movements like walking, climbing stairs, pacing, and taking movement breaks from work will also help you burn more calories if that is your goal.

Changing your body composition is a common goal that can have benefits for your overall health. Focusing on your protein consumption, a balanced exercise routine, and keeping stress levels low all contribute to this change. If you have questions or concerns about your body composition or changing it, it's best to seek advice from a healthcare professional.

Muth ND. What are the guidelines for percentage of body fat loss? American Council on Exercise. National Institute of Diabetes and Digestive and Kidney Diseases. Health risks of being overweight.

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The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: a systematic review and meta-analysis. Sports Med - Open. Sanford Health.

How to gain healthy weight. Drenowatz C, Hand GA, Sagner M, Shook RP, Burgess S, Blair SN. The prospective association between different types of exercise and body composition. Med Sci Sports Exerc.

Prather AA, Leung CW, Adler NE, Ritchie L, Laraia B, Epel ES. Running and cycling are enjoyable for many people, and high-intensity circuits can also help improve both your body composition and physical fitness.

But so can swimming, walking , dancing , and yoga — to name just a few other options! Just make sure to be consistent, switch it up, and make sure your workouts are challenging enough to get the most body composition benefits out of them.

For example, your sleep quality determines whether you release important hormones necessary for muscle growth and appetite, such as insulin. Some studies have found that poor sleep quality can alter your glucose metabolism and thus have been linked to the development of obesity and diabetes.

While weight loss tracking requires a body weight scale, body recomposition requires other strategies for keeping track of your progress. Some options include:. By improving your muscle mass and body fat percentage rather than your body weight alone, you can make more targeted improvements to your health, wellness, and strength.

Disclaimer: Please be aware that your actual monthly payment liability is subject to change based on the amount financed, which is at the financer's discretion and that the amount shown here is merely an estimate and does not include applicable federal and sales tax.

Hit enter to search or ESC to close. Close Search. Fitness Health InBody Blog How to Improve Your Body Composition in By InBody USA January 10, No Comments.

Home » Blogs » How to Improve Your Body Composition in Forget setting that same old weight loss resolution this year — is all about improving your body composition! What improving your body composition means and why you might want to Your body weight can be an excellent indicator of your general health status.

Some valuable measurements which you might track while improving your body composition include: Percent Body Fat Muscle Mass Body Fat Mass Being aware of these body composition markers can give you a better idea of your fitness level — and as it turns out, it may also have several other advantages for your health and well-being.

Better metabolism Gaining muscle in addition to losing body fat can also have a distinct advantage when it comes to your metabolism. Better physical fitness You may see some improvements in the gym or during your workouts if you improve your body composition, which can further enhance your results and lead to a positive cycle in the long run!

Healthier mentality Finally, setting goals based on your body composition rather than your weight may promote a more balanced mindset toward improving your body and your health, since you end up focusing on the most important tenets of fitness — i.

How To Improve Your Body Composition In True health and fitness go far beyond a single weight reading on a simple scale! Love 5 Share Tweet Share Pin. POPULAR POSTS. Fitness InBody Blog The Best Leg Workouts, According to Science. InBody USA February 13, InBody USA January 30, InBody USA January 16, Professional Consumer Accessories Affirm.

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It is a great way to get the most out of your workouts in a short amount of time. During these high intensity intervals, you should focus on compound movements such as squats, burpees, and lunges. These exercises will help you burn calories and fat quickly while also increasing your strength and muscular endurance.

Additionally, HIIT can be tailored to different fitness levels by adjusting the intensity and duration of the intervals. Beginners may find it helpful to start with 30 second intervals followed by a 30 second rest period.

More experienced exercisers may want to increase the interval time and decrease the rest period. By incorporating HIIT into your regular routine, you can maximize your workouts and achieve better body composition in less time.

Not only does sleep help us to recover from our workouts, but it can also aid in reducing stress, regulating hormones, and helping us maintain a healthy metabolism. When trying to improve body composition, getting at least hours of quality sleep every night is essential.

In addition, you should avoid any electronics with a screen within an hour of bedtime, as the blue light can interfere with your ability to fall asleep. If you are having trouble falling or staying asleep, consider using sleep aids such as magnesium or melatonin.

You can also use calming techniques such as meditation or deep breathing exercises to help relax your body and mind before bed. Adequate sleep can make all the difference when it comes to achieving your body composition goals.

Make sure that you are taking the time to prioritize your sleep for optimal results! When we are stressed, our bodies release cortisol, which can cause us to retain fat and store more energy in the form of fat rather than burning it off.

Taking care of yourself mentally will help reduce stress and give you the energy to stick with your plan and reach your goals. Water helps to keep your body hydrated, which helps your muscles perform better during workouts and aids in recovery after strenuous exercise. Additionally, staying hydrated helps regulate your body temperature, can help reduce hunger, and helps with digestion.

The amount of water you should drink varies from person to person. The general recommendation is to drink at least 8 glasses of water each day. If you are exercising, it is important to drink even more.

Aim for one-and-a-half to two liters per day, or about 8 ounces every 30 minutes when exercising for more than an hour. Finally, drinking water helps you stay energized and focused. This is especially important if you are trying to lose weight or tone up your body.

Staying hydrated also helps to flush out toxins and improves the function of your organs. So, make sure you make drinking water a priority on your fitness journey. Eating a diet of mostly fresh, unprocessed foods is key to improving body composition.

Choose fresh fruits and vegetables, whole grains, and lean proteins as the foundation of your diet. These nutrient-dense foods will help you feel fuller for longer and give you the energy to power through your workouts. Avoiding processed foods can also help reduce inflammation, which can contribute to poor body composition.

Back to blog. Either way, the strategy involves limiting the amount of time that you allow yourself to eat, which ultimately can help with calorie control.

After all, resistance training exercises like weight lifting are one of the best ways to build muscle , and they can also be adapted to help burn calories as well to help with weight loss.

Running and cycling are enjoyable for many people, and high-intensity circuits can also help improve both your body composition and physical fitness. But so can swimming, walking , dancing , and yoga — to name just a few other options!

Just make sure to be consistent, switch it up, and make sure your workouts are challenging enough to get the most body composition benefits out of them.

For example, your sleep quality determines whether you release important hormones necessary for muscle growth and appetite, such as insulin.

Some studies have found that poor sleep quality can alter your glucose metabolism and thus have been linked to the development of obesity and diabetes.

While weight loss tracking requires a body weight scale, body recomposition requires other strategies for keeping track of your progress. Some options include:. By improving your muscle mass and body fat percentage rather than your body weight alone, you can make more targeted improvements to your health, wellness, and strength.

Disclaimer: Please be aware that your actual monthly payment liability is subject to change based on the amount financed, which is at the financer's discretion and that the amount shown here is merely an estimate and does not include applicable federal and sales tax. Hit enter to search or ESC to close.

Close Search. Fitness Health InBody Blog How to Improve Your Body Composition in By InBody USA January 10, No Comments. Home » Blogs » How to Improve Your Body Composition in Forget setting that same old weight loss resolution this year — is all about improving your body composition!

What improving your body composition means and why you might want to Your body weight can be an excellent indicator of your general health status. Some valuable measurements which you might track while improving your body composition include: Percent Body Fat Muscle Mass Body Fat Mass Being aware of these body composition markers can give you a better idea of your fitness level — and as it turns out, it may also have several other advantages for your health and well-being.

Better metabolism Gaining muscle in addition to losing body fat can also have a distinct advantage when it comes to your metabolism.

Better physical fitness You may see some improvements in the gym or during your workouts if you improve your body composition, which can further enhance your results and lead to a positive cycle in the long run! Healthier mentality Finally, setting goals based on your body composition rather than your weight may promote a more balanced mindset toward improving your body and your health, since you end up focusing on the most important tenets of fitness — i.

How To Improve Your Body Composition In True health and fitness go far beyond a single weight reading on a simple scale! Love 5 Share Tweet Share Pin. POPULAR POSTS. Fitness InBody Blog The Best Leg Workouts, According to Science.

InBody USA February 13, InBody USA January 30, InBody USA January 16, Professional Consumer Accessories Affirm. InBody Career. InBody Blog Success Stories Case Studies.

InBody in Studies Scientific Partnerships. GSA ADVANTAGE. Contractor Info. Copyright InBody. Twitter Facebook Linkedin Youtube Instagram.

When you do challenging resistance workouts like weightlifting, your muscle fibers become damaged. However, with the right nutrition in other words, enough protein , your muscle fibers can rebuild themselves, becoming thicker and stronger, which ultimately leads to bigger muscles.

The researchers found that aerobic training was the best for losing weight, but that resistance training was necessary to increase lean mass in its participants. Traditional body weight scales are the most common tool that people use to keep track of their fitness.

Muscle tissue weighs more than fat tissue but is much more compact in size. Here are a few ideas:. Most people attempting to improve their body composition have long-term goals that they are working toward. Instead of setting major goals that might take months or years to complete, some researchers have found that it can be more helpful to set smaller goals more frequently.

Smaller goals may help you to stay on target more easily and establish a realistic fitness roadmap. Plus, hitting those smaller goals can provide you with bursts of inspiration that ultimately cause you to meet your major goals over time!

Because your diet and exercise are two of the biggest factors that determine your body composition, it probably comes as no surprise that people with body composition goals tend to focus on what they eat and how often they work out. Sleep is an extremely important component of your health, and it can play a big role in your body composition.

For example, your sleep habits influence the hormones that control your metabolism and appetite. Allowing yourself a couple of days off per week from your workout routine is crucial to avoiding overtraining , which can actually set your progress back.

Finally, there is nothing more important for reaching your goals and maintaining your progress than staying consistent! However, the truth is that accomplishing a fitness goal usually takes months or even years to accomplish in a healthy manner. Accomplishing your goal starts with understanding the main tenets of gaining muscle and losing fat, as well as avoiding these common mistakes along the way.

Over time, your efforts will pay off! Disclaimer: Please be aware that your actual monthly payment liability is subject to change based on the amount financed, which is at the financer's discretion and that the amount shown here is merely an estimate and does not include applicable federal and sales tax.

Hit enter to search or ESC to close. Close Search. Body Composition Fitness InBody Blog 7 Mistakes To Avoid While Trying to Improve Your Body Composition By InBody USA April 18, No Comments.

Why body composition goals are so important Body weight is one of the most basic metrics we use to judge our fitness. Underestimating the importance of your diet Many people think that the best way to accomplish a fitness goal is to exercise and hit the gym.

Not having a workout plan for building muscle Body composition goals generally involve building muscle in addition to losing fat, which means that you need to have a workout plan that adequately addresses both targets. Muscle development, recuperation, and performance can all benefit from supplements like whey protein, creatine, and branched-chain amino acids BCAAs.

However, before beginning any supplement routine, it is essential to contact a doctor or qualified nutritionist, as supplements may interfere with medications or have bad effects on certain people. Supplements are meant to work in conjunction with a good diet and regular exercise, not as a replacement for them.

Changing your body composition involves consistent exercise, healthy eating, and monitoring your results. You can get to where you want to be in terms of body composition and keep it that way if you use the appropriate methods and equipment. The Visbody-S30 3d body composition scanner is a cutting-edge device that can monitor your development, tailor your exercise and diet program, and boost your efficiency and effectiveness.

Learning the fundamentals of nutrition, implementing high-intensity interval training, upping your protein consumption, and practicing mindful eating are just a few of the suggestions in this article that will help you become healthier, happier, and more physically fit. Home Blog Body Composition. Learn the Basics of Nutrition.

Exercise Regularly to Build Muscle and Burn Fat. Incorporate HIIT Into Your Workout Routine. Use Resistance Training to Shape Your Body. Use Intermittent Fasting for Faster Results. Increase Your Protein Intake for Muscle Growth.

Get Enough Sleep for Optimal Recovery. The Importance of Tracking Your Progress. Using the Visbody-S30 3D Body Composition Scanner. Muscle mass The scanner can also measure the amount of muscle mass in the body, which is important for athletes or those looking to increase their muscle mass through strength training.

Visceral fat level The Visbody-S30 can measure the amount of visceral fat in the body, which is the fat that surrounds the internal organs and is associated with an increased risk of health issues such as heart disease and type 2 diabetes.

Using Visbody-S30 to Track Your Progress. Here are some steps for using the Visbody-S30 to track your progress: Take an initial measurement The first step in using the Visbody-S30 to track your progress is to take an initial measurement of your body composition.

Compare your measurements Each time you take a measurement with the Visbody-S30, compare it to your previous measurements to see how your body composition has changed over time. Adjust your diet and exercise routine Based on the information you glean from the Visbody-S30, make adjustments to your diet and exercise routine as needed.

Implementing Mindful Eating for Sustainable Results. Utilize Supplements to Maximize Performance. American Council on Exercise.

High-Intensity Interval Training HIIT. Effect of resistance training volume on strength and muscle mass. doi: Body composition measurement: A review of methods and differences in the results. MedlinePlus Medical Encyclopedia.

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Furthermore, gains in FFM can indeed occur in trained subjects with no harmful side effects of high protein consumption. This investigation confutes the notion that trained subjects need only 1. Limitations of this study include the fact that the NP group exceeded their baseline protein intake.

This was contrary to the instructions given to them. Nonetheless, this group ended up significantly increasing their protein intake. However, there was an increase in LBM with no overall changes in fat mass.

It should be noted that the HP group had significantly more training experience than the NP group. This would likely result in less of an ability to gain LBM over a finite training period. Dietary self-reports also present problems vis-á-vis its accuracy. However, much of the additional protein consumed by subjects was in the form of protein powder; it would seem reasonable to assume that subjects could provide an accurate dietary recall with such a simple dietary addition.

Furthermore, from an entirely pragmatic perspective, the use of dietary recalls i. Future work should examine very highly trained athletes who undergo cycles of varying protein intake over a period of several months or years.

This would at least provide information in terms of whether the highly trained respond more so to a change in training stimulus, diet or a combination of both. Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, et al. International Society of Sports Nutrition position stand: protein and exercise.

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Exercise and Sports Sciences, Nova Southeastern University, S. University Drive, University Park Plaza Suite , Davie, FL, , USA. You can also search for this author in PubMed Google Scholar. Correspondence to Jose Antonio.

All authors have declared no competing interests or financial interests concerning the outcome of this investigation. The study was designed by JA; data were collected by SO, AE, AG, MS, CP, TS and JA; data interpretation was undertaken by JA, CP and TS.

Manuscript preparation was performed by JA, TS and CP. All authors approved the final version of this paper. Open Access This article is distributed under the terms of the Creative Commons Attribution 4.

Reprints and permissions. Antonio, J. et al. A high protein diet 3. J Int Soc Sports Nutr 12 , 39 Download citation. Received : 09 July Accepted : 13 October Published : 20 October Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Research article Open access Published: 20 October A high protein diet 3.

Results Subjects in the NP and HP groups consumed 2.