Body composition refers to all the constituents (fat and fat-free mass) of a human body. Every individual has a different composition, and this influences his/her physical appearance. If you feel that you have an ideal composition, as you have the "ideal body weight" (with reference to some chart), then you are wrong! Body weight is not an indicator of a good body composition. There are methods like BIA (Bioelectrical Impedance Analysis), hydrostatic weighing, etc., which are used to measure your body composition. A good body composition is the hallmark of a fit person. An imbalance in the composition can lead to various health risks.
Body composition refers to the percentage of fat and fat-free mass in the human body, but when a person says that he wants to improve his composition, he is usually referring to the body fat. Maintaining an optimum level of fat in the body can help you have an ideal composition.
Ways to Improve Body Composition
The activities to improve your composition should primarily focus on 2 aspects:
- Reducing fat
- Increasing muscle
Most of the people just start following rigorous workout routines and strict diet plans, without considering the repercussions of such exacting activities. It is very important to plan your routine, and analyze the positive as well as the negative effects that it will have on your body. Make sure that your plan considers the following points:
- Exercise variations
- Calorie intake
- Estimated calorie consumption
When you think about losing fat, this might be the first thing that comes to your mind. Aerobic exercises are very effective in reducing the fat content of the body. A few people have a misconception that aerobic exercises can only be performed in the gym, in the presence of their instructor. Activities like swimming, dancing, cycling, etc., are great fat burners too, so it is not necessary to hit the gym to do aerobic training.
I have seen a few people who completely ignore strength training, and just focus on aerobic exercises. I always tell them that without strength training, permanent reduction of fat is not possible. Working out with weights increases your muscle mass, more muscles mean more utilization of energy, and rise in the energy utilization will eventually deplete the fat storage in your body, and will also prevent excess fat deposition in your body.
You need to have a balanced diet to maintain a good body composition. Do not starve yourself, so that you do not have the energy left in your body to work out after your daily chores. Your diet should have the right proportion of all the essential nutrients. Do not forget to include vitamins and minerals in your diet.
To get the best results, you should keep yourself motivated! Appreciate even the little improvements in your body. People often ask me, how to get in shape quickly, I tell them that you cannot have a good body if you are impatient! Set realistic goals, do not get carried away by deceiving advertisements. If you want to improve your composition permanently, you should be disciplined.
Improving your composition is not an easy task, it requires great efforts and a few sacrifices (you will have to give up on all the unhealthy foods that you love to eat), but I am sure that you will surely attain your goal, if you are focused and determined. All the best!
Note: If you have any queries about aerobic training, or strength training, do not hesitate to ask me. I will be happy to help.