Body composition refers to the percentage of your body weight that accounts for fat and the percentage of nonfat tissues such as muscle, water and minerals. According to Len Kravitz, Ph.D., and Vivian H. Heyward, Ph.D., at the University of New Mexico, men and women in optimal health should have 10 to 25 or 18 to 30 percent body fat respectively. Through exercise, you can gain muscle and burn fat to alter the composition of your body for better health.
Step 1
Add at least 30 minutes of physical activity to your daily routine most days of the week, suggests MayoClinic.com. Aim to create a deficit of 500 calories per day through a combination of diet and exercise to lose 1 lb. of body fat each week.
Step 2
Participate in moderate-intensity cardio exercise, such as quick walking, swimming or easy jogging. As your fitness level improves, turn up the intensity. According to the American Council on Exercise, high-intensity exercise widens your calorie deficit and boosts your metabolism for a period after you stop exercising.
Step 3
Strength train at least twice a week to add muscle mass to your body, suggests MayoClinic.com. "Muscle tissue burns more calories than fat tissue," according to the American Council on Exercise, so the more muscle you have, the more calories you'll burn, even while you sleep.
Step 4
Choose one to two exercises for each major muscle group in your body, such as chest, back, arms, legs, shoulders and abdominals. Start with one or two sets of 12 to 15 repetitions if you're new to weight training.
Step 5
Switch to three to six sets of six to 12 repetitions at a higher resistance to promote muscle hypertrophy, or new tissue growth. Always rest 30 to 90 seconds between sets, and give your body at least a full day to recover between training sessions to maximize muscle growth.
Tips and Warnings
- Have your body composition measured by a trainer at your school or gym.
- Talk to your doctor before beginning any new exercise program.
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