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How to Adjust Your Body Composition

Updated: Nov 29, 2022

iThinkFit's "Fitness Quadfecta" (including weight training, cardiovascular movement, nutrition, and supplementation) are the most effective way to adjust body composition.


As we age, our bodies undergo many changes. The body composition of an elderly person is different from that of someone in their 20s, 30s or 40s. While there are many reasons for this change, one reason is simply that the muscles and bones stop responding to exercise as well as they used to. In order to keep the body healthy and mobile during later years, it’s important to make sure you stay active and fit. Today, there are more ways than ever before to keep your body fit!

Weight training

Weight training is the most important component of body composition. It can help you lose weight and gain muscle, and it also helps with fat loss and muscle gain.

Weight training is a great way to increase your strength, which can lead to improved athletic performance, as well as an overall feeling of well-being.

Cardiovascular movement

Cardiovascular movement is any type of exercise that gets your heart rate up. This includes running, cycling, swimming, elliptical machines and others. It’s important to include cardiovascular work into your routine because it helps with weight loss and weight maintenance. Plus, it can help improve your overall health by lowering bad LDL cholesterol (LDL-C) levels while increasing good HDL cholesterol (HDL-C) levels.


  • Eat a balanced diet. A good rule of thumb is to eat protein, carbohydrates, and fat in a ratio of about 1:1:1 (one gram of each). For example, if your daily protein goal is 50 grams, you'll need to consume around 25 grams from carbs and 25 from fat.

  • Ensure you're getting enough protein. The amount varies depending on your goals and current weight but should be at least 1 gram per pound of body weight per day—for example, 180 pounds divided by 4 = 45 g/day.*

  • Avoid sugary foods as much as possible; they increase inflammation in the body which can lead to weight gain.*

  • Avoid artificial sweeteners such as aspartame or sucralose because they are proven neurotoxins.*

  • Avoid artificial food coloring like FD&C Red No. 40 because it causes cancer in test animals.*


Supplements are an important component of any strength or endurance athlete's training. They can help you meet your nutritional needs, recover faster, and train harder if you get the right ones.

However, supplements should not be looked at as a substitute for having a healthy diet. Supplementation can only go so far; the rest is up to eating a balanced diet that contains all the essential nutrients your body requires each day (and keeping those calories in check). This will help ensure that your body composition is working with what it needs to function effectively.

There are four components to adjusting body composition

There are many ways to adjust your body composition, but there are four components that are considered the most effective: weight training, cardiovascular movement, nutrition, and supplementation.

The first two (weight training and cardiovascular movement) both involve working out at the gym.

The third one—nutrition—involves eating healthy food.

And finally, supplementation is basically taking vitamins or other substances that promote health in order to change your body composition.


Your body composition is something you should be very concerned with, as it can affect your health and well-being. Improving your body composition can boost your mood and reduce stress, so choosing the right tools is critical to success. We hope that our guide has given you an idea of what each approach entails, as well as how effective they are when used together!

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