Introduction
Body composition refers to the ratio of fat to lean muscle mass. Instead of focusing on weight loss, optimizing muscle-to-fat ratio leads to better health and athletic performance.
1. Understanding Body Composition
- Body Fat %: Essential fat (for hormone production) vs. stored fat.
- Lean Muscle Mass: The higher your muscle mass, the better your metabolism.
2. How to Improve Body Composition Naturally
A. Strength Training
Lifting weights increases lean muscle mass, which helps burn more calories at rest.
B. HIIT (High-Intensity Interval Training)
Short, intense workouts burn fat while preserving muscle.
C. Nutrition for Fat Loss & Muscle Gain
- Protein-rich diet (Eggs, chicken, lentils)
- Healthy fats (Avocados, nuts, olive oil)
- Hydration & Fiber intake
3. Tracking Progress & Adjustments
- Body fat % scans (DEXA, calipers)
- Measuring muscle definition & performance
Conclusion
Focusing on building muscle while losing fat leads to sustainable health improvements. Strength training, HIIT, and a balanced diet are key for an ideal body composition.