November Newsletter: Setting Realistic Goals for Body Composition Changes

As we head into the festive season, it’s a great time to talk about body composition. Many of us might consider making changes to our body as part of our health and fitness goals, so let’s break down what body composition really means and how we can approach it in a balanced way.

Understanding Body Composition

Body composition refers to the percentage of fat, bone, water, and muscle in the human body. Since muscle takes up less space than fat, two people of the same weight and gender can have very different appearances based on their muscle-to-fat ratio. When we talk about changing body composition, we’re usually focusing on building muscle and reducing body fat.

In general, women have an average body fat percentage of about 25%, while men are closer to 15%. However, as with any health metric, it’s rarely as simple as it seems. Achieving body composition goals involves more than just weight loss or gain; it’s about making choices that support your health, confidence, and overall well-being.

Why Change Your Body Composition?

Here are some key benefits of gaining muscle and reducing body fat, and why they’re worth considering as part of your fitness goals:

Benefits of Building Muscle

• Enhances body shape and boosts confidence

• Aids blood sugar regulation

• Builds strength, stamina, and bone density

• Supports joint health and helps manage body fat

• Reduces the risk of chronic diseases

• Boosts mental health

Benefits of Reducing Body Fat

• Lowers risk of chronic diseases (e.g., heart disease, stroke, diabetes)

• Improves cholesterol and blood pressure levels

• Enhances mental health, energy levels, and sleep quality

The benefits of positive body composition changes truly outweigh the negatives, especially when approached with health in mind. However, it’s essential to find a balanced approach to avoid burnout.

Building a Balanced Routine

As you work on building muscle, it’s crucial not to overlook cardio. Cardio strengthens the heart and lungs, making your body more efficient overall, and helps muscles recover faster after strength workouts. A balanced exercise plan—alongside good sleep, hydration, nutritious eating, and stress management—will give you the support you need to stay energized and motivated.

The Risks of Extremes

Sometimes, in our quest for change, it’s easy to fall into the trap of comparison. Social media can make it seem like we all should have a certain body shape or size, but everyone’s genetic makeup is different, and achieving extreme physiques often isn’t realistic—or healthy—for most people. For example, if a woman reduces her body fat too low, it can disrupt hormonal balance, leading to health issues like a loss of menstrual cycles.

Similarly, strict regimens can lead to sacrifices that affect mental health and enjoyment of life. Missing out on time with friends or avoiding favorite foods in the pursuit of a strict goal can lead to burnout and stress, which ultimately are not sustainable.

Finding Your "Why"

The most important question to ask yourself is, why do I want to make these changes? What do you truly value? Sometimes, it’s less about controlling your body and more about feeling good in it. Achieving goals is meaningful, but celebrating the process—enjoying the energy, confidence, and accomplishment that comes with fitness—is even more fulfilling.

Remember that I’m here to help you set realistic, healthy goals that support your happiness and quality of life. Let’s work together to find what truly brings you joy and well-being, not just through the Christmas, but beyond.

As always, I value your thoughts and questions, so please don’t hesitate to reach out.