It’ll take a lot of work, but you can change your body composition. The fact is, the number you see on the scale is not important. At least not when you are tracking your body composition. What you see on the scale does not reflect your body composition at all. And in fitness, the body composition is an important part of a healthy body.
The body’s composition refers to the exact amount of lean mass and fat mass. Lean mass is comprised of your organs, tissues, bones and muscles. Your fat mass is comprised of essential and nonessential fats. By eliminating or reducing the non-essential mass, you become healthier. A healthy diet and regular exercise help reduce nonessential fat in the body. When your fat percentage is within the acceptable range, you avoid long-term complications like heart disease, diabetes, and high blood pressure. In today’s post, we are listing down ways to change your body composition through exercise:
Full Body Cardio
While strength training is the best method to change the body composition, don’t rule out full body cardio just yet! Aerobic exercises strengthen the heart and tone the legs. We recommend doing lots of jogging, biking, swimming, skating and even walking to get you started. These exercises will gradually burn off nonessential fats and grow muscles.
Burning Off Fat Effectively
The secret to changing your body composition effectively is sustaining the torching of stored fat. A low-intensity workout is a great way to torch stored fat. Start by performing your selected exercises at low intensity for at least five minutes. This will serve as your warm up exercise. Now, start picking pace. You should shoot for moderate to difficult level to maximize fat burning. Maintain this pace for at least 30 minutes. This will trigger the change in your body composition over time!
To change your body composition, you should be able to perform exercises for extended periods without getting tired. This is the part where you build endurance. Start with 45-minute aerobic exercises most days of the week. Aerobic exercises work up a good sweat and improve endurance. Now, increase the duration of 60 to 90 minutes as your body becomes stronger. Start mixing different aerobic exercises to push your body.
Strength training is the best method to change the body composition. We recommend adding two days or a week of strength training to your workout regimen to boost lean body mass and reduce body fat. But give your body a rest too. Do not perform strength training for at least a day between workouts.
As you change your body composition, you want to develop the muscles. You can do this through resistance training. We recommend three sets of 15 reps of exercises. Target major muscle groups like the core, upper chest, legs and shoulders. You can incorporate free weights, weight machines, and resistance bands to develop muscles in these areas. You don’t need fancy gym equipment to sculpt your body. You can use bodyweight exercises like pushups, sit-ups, and pull-ups to tone, define and strengthen the muscles.