In addition to strength, endurance, and flexibility, body composition is a major component of fitness. When a personal training client tells me they want to tone up or sculpt a six pack without "getting big" what they mean is they want to improve their body composition. It is independent from and superior to height weight scales and the BMI, where many athletes would be off the charts. Body Composition (or Body Fat Percentage) is the ratio of fat to lean muscle and improving it should be a focal point in any successful workout program that produces results to achieve an optimum fitness level and the healthy, fit, look so many people desire.

Interestingly, improving the other components of your fitness program improves your body fat. Strength training is the most effective fat burning fitness component. Ultimately, reaching personal fitness goals comes down to formulating a personal training and nutrition program including activities that target all components of fitness in the right balance. For example, someone who's strong may not have much flexibility or may need to lose fat, Someone who has good endurance may not have much strength or tone. Plus everyone has different genetics so what training program works for one person may not work as well for another. If you're unsure about exercise consider consulting a personal trainer to help create a balanced training and nutrition program to help you reach your fitness goals

Muscular Strength - improves lean muscle tone, best fitness training element for burning fat, best form of exercise to increase metabolism ex. weight lifting, exercises like squats, lunges, pull ups, less than 10 reps.

Muscular Endurance - improves stamina, ex. rowing, swimming, planks, more than 20 reps.

Flexibility - helps improve agility, posture, range of motion, ex. Yoga, Tai Chi, sports specific dynamic stretches.

Cardiovascular Endurance - improves energy, plus body's ability to use oxygen ex. cross - country skiing, cycling, walking briskly, jump rope (my favorite).

Body Composition - eating a well balanced diet comprised of wholesome, unprocessed nutrient dense foods. Ex. breakfast, lunch dinner, protein, carbohydrates (fiber), unsaturated fats (very small amounts of saturated).

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