Imagine yourself with your dream body – lean, toned, and radiating confidence.

But for many, this desired physique can feel out of reach. With busy schedules and conflicting nutrition advice, improving body composition often slides down the priority list. The path from your current body to your ideal composition may need to be clearer.

But it doesn’t have to be.

In this research-backed article, I’ll bridge the gap by providing 5 science-based strategies to optimize your body fat-to-muscle mass ratio.


How to Improve Body Composition
  • Learn fundamental information about calories
  • Change eating habits
  • Change the way of training
  • Adopt functional training for an efficient body

Drawing from rigorous studies and over a decade of experience coaching clients, I’ll share proven nutrition and training tips to boost fat loss and lean muscle gains.

You’ll discover how small changes to your diet and workouts can add up to big changes in your physique.

Follow my expert advice, and you’ll be on your way to achieving the body composition you’ve always envisioned.

What Is Body Composition?

Body composition is a measure of the amount of fat mass and fat-free mass in your body. Fat mass is the amount of fat tissue in your body, while fat-free mass includes everything else, including muscle, bone, and organs.

Knowing your body composition can help you to assess your health status better and set fitness goals. Body composition can be measured using a variety of methods, including skinfold calipers, bioelectrical impedance analysis, and dual-energy X-ray absorptiometry.

Read the next paragraph to familiarize yourself with the most used techniques

A high body fat percentage indicates that you have too much fat tissue, while a low body fat percentage indicates that you have too little. Body composition is affected by many factors, including diet, exercise, age, and genetics.

For example, if you are trying to lose weight, you should focus on reducing your fat mass rather than simply losing weight. Similarly, if you are trying to gain muscle, you should focus on increasing your lean muscle mass.

How can you measure your body composition?You should know that!

There are several ways to evaluate your body composition. Some are simple and easy to use, while others are complex and require study.

The most precise techniques are typically expensive and only used in research or hospitals.

However, there are several straightforward strategies that you may employ at home to determine whether your body composition is improving.

How to Improve Body Composition

Body Circumference measurement

The circumference of your body parts can give you an estimate of whether you are losing fat or muscle. To measure the circumference, use a tape measure to note the distance around your waist, hips, thighs, and arms.

Then, track these measures over time. If you see a decrease in circumference, you are likely losing fat. However, if you see no change or an increase in circumference, you are likely to lose muscle.

Thus, tracking the circumference of your body parts can be a helpful way to monitor your progress and ensure that you are on track to reach your goals.

Assess Body Composition with specific devices.

Bioelectrical impedance analysis (BIA) is a method of estimating body composition, or the percentage of fat, muscle, and water in the body.

BIA works by sending small electrical currents through the body and measuring how much resistance the body tissues offer to the current. The resistance, or impedance, of different tissues varies depending on their composition.

For example, fat tissue has a higher impedance than muscle tissue because it contains more water. By knowing the impedance of different tissues and how they vary in different parts of the body, BIA can provide an estimate of body composition.

  • BIA is a safe and painless procedure that can be used to monitor changes in body composition over time.

However, it is important to note that BIA is not a perfect method, and estimates may be affected by factors such as hydration level, food intake, and exercise. Nevertheless, BIA can be a useful tool for tracking body composition changes and assessing health risks.

Assess body composition with calipers.

One of the most common methods of measuring the composition is the use of calipers. Calipers are devices that pinch the skin and measure the thickness of the underlying layer of fat.

By taking measurements at different points on the body, it is possible to get an accurate estimate of total body fat.

While calipers are not the most sophisticated method of measuring body composition, they are relatively cheap and easy to use, making them a popular choice for many fitness enthusiasts.

How to Improve Body Composition: The Tips That Changed My Life

Fat mass and fat-free mass make up your body composition.

You can improve it by reducing body fat, increasing muscle, or a combination of the two. So simple.

The majority of individuals are aware that nutrition and exercise might modify body weight and composition.

However, their influence on body composition can be complicated.

That said, there are some fundamental concepts of nutrition and physical activity to get you started:

How to Improve Body Composition

Calculate your math

Are you interested in getting your body into optimal shape?

If so, tracking your calorie intake is the first step.

Let me explain.

You should know that eating more calories than the estimated count of what your body needs for balance may lead to an increase in weight.

Conversely, eating fewer calories can lead to weight loss.

Calculating how many exact calories you need to hit for weight balance carries the potential for remarkable beneficial results in the long term! It is the first important action you have to do.

Anyone can understand that knowing the amount of calories for balance allows us to adjust food intake according to our own goals.

Alter your types of food.

Changing the types of food you eat can be critical for improving body composition. This is just one habit modification. Check the mindset for eating habits next.

Many people mindlessly snack on calorie-dense, nutrition-poor foods like chips, cookies, and other junk food. While these hyper-palatable snacks may be tempting, filling your diet with these unhealthy options can sabotage your body composition goals.

What should you do?

The key is to identify the nutrient-deficient foods you tend to overeat and consciously swap them for healthier, more nutritious choices.

Shifting your diet away from processed snacks and towards whole, unrefined foods can help you cut calories without compromising satiety.

This dietary change requires commitment, but the long-term payoff for your body composition makes it worth the effort.

Changing the quality of the foods you eat can give you the caloric deficit and nutrients needed to perform better and improve your body mass index.

Change eating Habits – build Your Mentality.

Changing your eating habits isn’t easy, but it is possible!

But, how??

Success relies on being mindful of how much food you are consuming when you consume it and what ingredients it contains.

Having the willingness to break old and harmful habits is now the time to take action. Look how simple are the rules you should follow:

  • Do not eat in the morning after waking up. Eat at least 2 hours later.
  • Eat only fat and protein for breakfast.
  • Do not eat carbs before afternoon (some fruits and vegetables could be an exemption)
  • Avoid processed foods
  • Drink plenty of water throughout the day to stay hydrated and energized!

The first point is essential. The fasting hours in the morning might feel like a challenge at first, but trust me– it’s worth it.

Research has time and again proved that fasting can play an effective role in helping to reduce body fat and regulate your healthy balance in numerous ways.

You may implement one point each week, leading to a smooth change of eating patterns.

I am sure that after 5 weeks you’ll start to experience positive changes in your body!

Increase your Physical Activity

Are you struggling to start a physical activity?

It is a common feeling among many people. But..

How to Improve Body Composition

If you want to defeat your laziness, begin softly by engaging in a physical activity that you enjoy. That is vital to staying consistent and increasing your confidence about your body’s potential.

For example, if you love dancing, attend a dance class or turn on some music and get moving. If you enjoy being outdoors, take a walk or go for a hike. Simple enough. Right?

Don’t let the thought of going to a gym or doing anything boring intimidate you.

Physical activity doesn’t have to be a chore – it can be enjoyable and even fun.

And the best part of it all?

You can grab a buddy and try something new. You’ll improve not only your physical health but also your mental health and overall fitness level. Get out there and move!

Value functional training

Do you know why 99% of people deny training their bodies with functional exercises?

Well, this could be clearer.

The fitness factory has convinced us that bodybuilding is the only way of “training”. The full proof of this fact appears when visiting a gym.

99% of people are struggling with weights and machines.

But the truth is not hidden behind weights and machines! This is not the way that our body functions.

The solution is very simple:

It’s time to switch to functional exercises for serious improvement in your body.

The benefits are numerous – to mention some:

  • Builts athletic skills
  • increases mobility and flexibility
  • enhances core stability,
  • improves your overall body’s functional movement.
  • improves posture

Functional exercises do not require fancy equipment, and they are extremely versatile, which means that you can do them anywhere, anytime.

There is no argument that functional training is a brilliant way to begin your successful body composition and enjoy a better quality of life in the long term.

What else do you need to consider to improve your body composition?

One factor that often gets overlooked is sleep.

Believe it or not, lack of sleep quality can mess with our body’s composition by increasing cortisol levels, leading to weight gain and more fat storage.

And remember alcohol…

Sure, it may provide some calories, but it doesn’t offer any essential nutrients that our bodies need. In fact, it can slow down our metabolism and make it tougher for our bodies to burn fat. So, even if you’re just a moderate drinker, it can still contribute to weight gain over time.

Wrapping This Up.

Now, you should have a clear idea of how to achieve better body composition.

That boils down to being mindful of your eating and exercise habits.

With some unconventional eating habits and staying active regularly with functional training, losing body fat and increasing muscle mass toward a lean body is more achievable than ever.

I will be happy to hear success stories!


What foods improve body composition?

The foods that can improve your body composition are those that help in achieving positive changes in your body, such as reducing body fat percentage, increasing muscle mass, and supporting fitness goals.

How does diet affect body composition?

Your diet plays a crucial role in improving body composition as it directly impacts body fat percentage and muscle growth. A balanced diet with a focus on whole grains, lean proteins, and healthy fats can positively influence your body composition goals.

How long does it take to improve your body composition?

Improving body composition takes time and varies for each individual. Factors such as body fat percentage, body weight, and body composition goals play a significant role. Typically, visible changes in body composition can be noticed within 4-12 weeks of consistent workout and strength training.

What is the role of resistance training in improving body composition?

Resistance training, also known as weight training, is crucial for altering body composition by increasing muscle mass and reducing fat mass. Incorporating resistance training into your fitness routine can expedite the process of achieving a lean body composition and enhancing your overall fitness level.

Are there specific physical activities that aid in improving body composition?

Engaging in physical activities such as resistance training, strength training, cardio, and high-intensity interval training (HIIT) can contribute to losing body fat, increasing muscle mass, and achieving a successful body composition.

What role does nutrition play in improving body composition?

Nutrition is essential in improving body composition as it provides the necessary fuel for muscle growth and aids in fat loss fitness goals by promoting overall health and well-being.

What are 5 exercises to improve body composition?

  1. Squats
  2. Lunges
  3. Push-Ups
  4. Pull-Ups
  5. Planks

How can I change my body composition fast?

It’s important to understand that building muscle and losing fat takes time, so don’t expect to see fast results. However, there are a few things you can do to speed up the process:

  • Cut down on carbs and sugar
  • Eat more vegetables
  • Increase your physical activity level
  • Add more healthy fats to your diet