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If you want to achieve more muscle and less fat, it’s not enough to put in the hours and effort. To reach your goal, you also have to research the right methods on how you’ll get there. Here we have compiled the five most common mistakes you have to avoid when building an excellent body composition.

Not training enough
An average gym user tends to quit after just six months stating that they do not have enough time or are not seeing any positive results. When improving body composition, you need to do serious exercise for serious results. Training just once or twice a week is not enough and would limit your ability to build muscle and lose fat. It doesn’t mean that you have to immediately increase your training to each day of the week. Give your body time to recover and slowly build up your training frequency over time. 

Doing excess cardio
Cardio is important in body composition and increases your overall cardiovascular health. However, long duration steady-state cardio will ruin your overall body composition since you have to maintain this routine when your body have adapted with this type of workout. It is advisable to just do steady-state cardio for a few times a week and do intervals training in between.

Disregarding the importance of sleep
Regardless of your diet, lack of sleep may lead to muscle loss and produce more body fat. Studies suggest that individuals who sleep 8 hours a day lose more fat than those who sleep for five hours or less, even with eating the same amount of calories. This is because our body uses this time to recover and when you allocate a longer period of rest on night time, you allow your body to develop and grow.

Not paying attention to what you eat
When people are trying to gain muscle or lose fat they tend to opt for the smallest serving sizes without knowing how important it is to get their portions correct. Keep in mind that unhealthy eating habits will also manifest themselves in your physical appearance.

Not drinking enough water
Water has a thermogenic effect in the body that’s been proven to aid fat loss, therefore the simple act of rehydration and drinking plenty of water will boost your metabolism. Being even slightly dehydrated can affect performance, especially if you’re doing intense training exercises.

If you want to measure your body composition and assess your health and fitness level,one of the most common methods is by the use of DEXA or dual-energy X-ray absorptiometry. DEXA is the fastest way to get a highly accurate baseline not only of body composition but bone mineral content (BMC) and bone mineral density (BMD) as well.

With the help of DEXA, it is now easier to determine whether you have a healthy body composition or not. A lower percentage of body fat and an increase in lean muscle is the definition of good body composition.

Bodyscan’s colour DEXA image and hard data will inform not just how much fat and lean mass you’re carrying but how it’s distributed around your body. 

We also offer personal coaching and nutrition and lifestyle support which are both designed for anyone looking to reduce fat, improve muscle or both. Bodyscan’s body composition calculator will utilise data from nearly 7000 scans to give you specific kilogram targets – not for overall weight but individually for fat and muscle. Click here to start your fitness journey now.

Body Composition – the ‘F’ word

​In its recent Body Composition series, PerformancePro gave an overview of body composition and the ways of measuring the proportion of fat, muscle and bone. We confirmed the most accurate and consistent way to measure the visceral and subcutaneous fat in your body is with a DEXA scan.

As with most things in life, knowledge is power, so equipping ourselves with some essential fat facts helps us take control.

Knowing how much body fat and visceral fat you have and where levels may be abnormally high is important. Not for the sake of the number itself, but for what it implies about both your health and physical performance. There are guidelines on what is deemed healthy or excessive and this differs according to age and gender.

Also decisions as to what you do will depend upon your health and/or if your sporting or daily performance of tasks would be made easier by losing some fat mass. Or you may just want to be leaner for personal preference.


Fat isn’t bad, it’s essential. We need some fat to stay healthy and allow our bodies to function optimally. Fat has a vital role in energy storage, cell integrity, insulation and protecting us from impact injuries. It literally cushions the soft tissue around the major organs.

In the sporting arena, there are sports where extra fat levels do no harm to performance and can even play a key role in beating an opponent, such as strongman, highland games and sumo-wrestling. That is not to say, however, that increasing muscle isn’t desirable too.

For endurance sports, athletes benefit from some fat storage to maintain energy production on longer events. The only drawback to using stored body fat as fuel for exercise is that the process of getting energy from fat is slower than from a stored or consumed carbohydrate. As a result, force outputs (productivity) could be lower.

Before we look at whether or not it’s a good idea to lose any fat mass, let’s consider two types of fat we carry.


Fat cells (adipocytes) fall into two main types, white and brown. The existence of beige fat cells suggests a ‘browning’ effect (cells changing from white to brown) and therefore the possibility of change within the cell function.

White fat cells have lower metabolic properties, are harder to access as an energy source and are shown to be more harmful long term. Comparatively, brown fat cells are much more metabolically active, an easier to access energy source and can be protective against extreme cold.

Beige fat tends to show up after exercise. For some time, we have known that exercise increases metabolism and some types of exercise do this even beyond the calories used for the workout itself (eg, the “after burn” of HIIT and resistance training). Part of the mechanism behind this is thought to be the enhancement of brown (metabolically active) fat cells and ‘browning’ of the white cells. So this suggests that exercise, in turning white cells brown, makes them metabolically more active and they get drawn upon for energy (what most of us call “burning fat”.

Not surprisingly, research in this area is now starting to reveal potential obesity and diabetes treatments through the same mechanisms.


Fat isn’t all bad. We need it in our bodies and in our diet. Too much body fat, however, can be dangerous so it’s a good idea to get a precise indication of exactly how much fat you’re carrying so you can set a target for how much you need to lose.

Whilst it doesn’t differentiate between white and brown fat cells, a DEXA scan is the most accurate and consistent way to measure your fat, how it’s distributed around your body and changes over time. You’ll also see how much visceral (internal) fat you have, how much muscle and how it’s distributed.

If you’re looking for high-quality personal training to reduce body fat and/or improve health, fitness and performance, then consider Bodyscan partner PerformancePro. They are a small athlete-grade gym and training centre in the West End, just 15 minutes from both Bodyscan locations (walk from W1, tube from City). They don’t tie you in with memberships but instead offer pay-as you-go intelligent personal training for grown-ups in a beautifully designed, state of the art, calm environment. With no more than a handful of people training at any one time, it’s a space where our clients feel comfortable and motivated.

Special Offer for Bodyscan customers

Bodyscan clients can enjoy a complimentary training session when they book 5 sessions or more with PerformancePro. This is in addition to your free consultation. Take your first step and book your free (no strings) consultation with PerformancePro today.