The Best Way to Change Your Body Composition

Most people who start a fitness journey focus on one goal — losing weight. But weight alone doesn’t tell the full story. The real key to a healthier, stronger, and leaner body is changing your body composition — the ratio of fat mass to lean mass (muscle, bone, and tissue).

At Kalos, we use DEXA Scan technology to give clients a detailed breakdown of what’s actually changing in their bodies. Because when you track fat and muscle separately, you can finally see what’s working and what’s not.

What Body Composition Really Means

Your body composition shows how much of your body is made up of:

• Fat mass: The total amount of body fat, including visceral fat around organs.
• Lean mass: Everything else — muscles, bones, organs, and fluids.

Two people can weigh the same but look completely different depending on how much lean mass versus fat they carry. That’s why focusing solely on the scale can be misleading.

The Smart Approach: Lose Fat, Keep (or Gain) Muscle

The most effective way to transform your body composition isn’t to lose weight quickly — it’s to lose fat while maintaining or even increasing muscle.

Here’s how to make that happen:

1. Strength Train Regularly

Resistance training is the single most important tool for improving body composition. It preserves and builds muscle while burning calories efficiently.

2. Eat Enough Protein

Protein supports muscle repair and growth. Aim for 0.8–1.0 grams per pound of body weight daily, spaced evenly throughout the day.

3. Create a Moderate Calorie Deficit

A small calorie deficit (10–15%) promotes fat loss without sacrificing muscle mass. Crash diets do the opposite — they burn muscle and slow your metabolism.

4. Prioritize Sleep and Stress Management

Poor sleep and high cortisol levels increase fat storage and reduce muscle retention. Recovery is just as important as training.

5. Track Progress with DEXA

Regular DEXA scans every 4–8 weeks show exactly how your fat and lean mass are changing, so you can adjust your plan intelligently.

What DEXA Scans Reveal About True Progress

Unlike a scale, a DEXA Scan provides a complete picture of your transformation. It measures:

• Fat mass reduction: Are you actually losing fat, or just water weight?
• Lean mass growth: Are you preserving or adding muscle as you train?
• Visceral fat levels: Are you improving long-term metabolic health?
• Symmetry and distribution: Is one area developing more than others?

This precision allows you to fine-tune your nutrition, training, and recovery with confidence.

How to Stay Consistent Long-Term

• Measure results monthly with DEXA scans.
• Adjust calories and training based on data, not guesswork.
• Cycle between build and cut phases to steadily improve muscle-to-fat ratio.
• Celebrate composition milestones, not just weight milestones.

Focus on Composition, Not Just Weight

The best transformations don’t come from chasing lower numbers on a scale — they come from improving what those numbers are made of. By combining smart strength training, high-quality nutrition, and DEXA Scan tracking, you can build a body that’s leaner, stronger, and healthier for life.

Book Your DEXA Scan with Kalos Today in Downtown San Francisco or Palo Alto!

If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.

Schedule your scan today at Kalos, your journey to data-driven fitness starts now.

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