While weight is a metric, it is still a number on the scale, a better approach to measure your fitness level is through your body composition. Body composition reveals how much of you is muscle, fat, and everything in between. However, there is a myth that you can’t control your body composition. It is what we said, just a MYTH.
We are here with a list of 10 best body composition exercises that will help you maintain your body composition and hit those elusive fitness goals!
What is Body Composition?
Body composition goes beyond the number on the scale. It measures the proportion of fat, bone, water, and muscle in your body. Unlike weight, which can fluctuate based on numerous factors, body composition offers a more detailed insight into your overall health and fitness level. For instance, a study by the American Council on Exercise found that body composition, rather than weight alone, is a better predictor of health outcomes.
Understanding your body composition helps you tailor your workout rotine and diet to lose fat fast, build muscle, or maintain a balanced physique. This comprehensive view encourages healthier lifestyle choices and more targeted exercise programs.
Main Components of Body Composition
Knowing the components of body composition helps devise a fitness strategy that targets specific areas for improvement.
- Body Fat: This includes essential body fat (necessary for life and reproductive functions) and storage body fat (accumulated in adipose tissue). According to the American Council on Exercise, essential fat should be about 2-5% for men and 10-13% for women.
- Muscle Mass: The total amount of skeletal, smooth, and cardiac muscle in the body. Muscle mass is a crucial component as it influences metabolism and overall strength.
- Bone Density: Strong bones are vital for supporting your body and protecting your organs. Weight-bearing exercises are particularly effective in improving bone density.
- Water: About 60% of the human body is water, which plays a significant role in various bodily functions, including digestion, absorption, and transportation of nutrients.
Calculating Body Composition
There are several methods to calculate body composition, ranging from simple to highly advanced techniques. Here are the most common ones:
Bioelectrical Impedance Analysis (BIA):
This method uses a device that sends a low, safe electrical current through the body to measure resistance and estimate body composition. The accuracy of BIA can be affected by hydration status and food intake.Dual-Energy X-ray Absorptiometry (DEXA):
DEXA scans provide detailed information about bone density, fat mass, and muscle mass. A study found that DEXA scans can differentiate between visceral and subcutaneous fat, providing a more comprehensive picture of health risks.Skinfold Measurements:
Using calipers to measure the thickness of skinfolds at various body sites, this method estimates the percentage of body fat.Hydrostatic Weighing:
Often referred to as underwater weighing, this technique measures body density by comparing a person’s weight on land to their weight underwater.10 Body Composition Exercises
1.Squats:
Squats are a powerhouse exercise that targets the lower body, including the glutes, quads, and hamstrings. They also engage your core, promoting muscle growth and improving bone density.2.Deadlifts:
This full-body exercise focuses on the back, glutes, and hamstrings while also engaging the core. Deadlifts are excellent for building muscle mass and strength, which can enhance your overall body composition.3.Push-Ups:
A classic exercise that targets the chest, shoulders, triceps, and core. Push-ups are great for building upper body strength and muscle endurance. They can be modified to increase or decrease difficulty, making them suitable for all fitness levels.4.Pull-Ups:
Pull-ups are an advanced upper-body exercise that primarily targets the back and biceps. They are excellent for building muscle mass and improving upper body strength.5.Lunges:
Lunges work the quads, glutes, hamstrings, and calves, making them a comprehensive lower body exercise. They also help improve balance and coordination. Want to see if these exercises help, check out these 10 signs that you are gaining muscle, losing fat, and achieving your desired body composition.6.Planks:
Planks are a core-strengthening exercise that also engages the shoulders, back, and glutes. They help improve overall stability and can enhance muscle definition.7.Burpees:
A full-body exercise that combines strength and cardio. Burpees target multiple muscle groups and are great for burning calories and improving cardiovascular fitness.8.Kettlebell Swings:
This dynamic exercise targets the glutes, hamstrings, core, and shoulders. Kettlebell swings are effective for building muscle and improving cardiovascular health.9.Bench Press:
The bench press targets the chest, shoulders, and triceps, making it a staple in strength training routines. It helps build upper body strength and muscle mass.10.Rowing:
Rowing is a low-impact, full-body exercise that targets the legs, core, back, and arms. It’s excellent for building muscle and improving cardiovascular fitness. When it comes to maintaining body composition, Doja Cat is among one of the fittest celebrities, check out her workout routine.Can Diet Help In Body Recomposition?
Absolutely! Exercise alone isn’t enough to achieve optimal body composition. Nutrition and a weekly diet for weight loss also play a crucial role. A study in the American Journal of Clinical Nutrition found that higher protein intake was associated with better body composition, as it helps in muscle preservation during weight loss.
Here are some dietary tips to support body recomposition:
- Increase Protein Intake: Protein is essential for muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight per day.
- Balance Your Macronutrients: Ensure a balanced intake of carbohydrates, proteins, and fats to support your energy needs and muscle growth.
- Stay Hydrated: Water is crucial for all bodily functions, including muscle repair and fat metabolism. Drink at least 8-10 glasses of water a day.
- Eat Whole Foods: Focus on nutrient-dense foods like vegetables, fruits, lean meats, and whole grains to provide your body with the necessary vitamins and minerals.
- Monitor Your Caloric Intake: To lose fat, you need to create a caloric deficit. However, make sure it’s not too drastic to avoid muscle loss.
If you want to skip all the legwork, we have devised, multiple diet plans for you. Whether you to take the 30-day intermittent fasting challenge, or want to try out the 30 30 30 or 90 30 50 meal plan. That’s not it, if you have any underlying health issues like fatty liver, we have a diet plan for you as well.
Key Takeaways
Above we have listed 10 of the best body composition exercises like squats, deadlifts, and kettlebell swings to build muscle and improve overall fitness. Besides these body composition exercises, diet also plays a crucial role in body recomposition, so focus on balanced nutrition and adequate protein intake.
Now, go ahead and put this plan into action right away!
