by Mia Rigden, board-certified nutritionist, classically trained chef
A new year brings a new focus on body composition. Here’s what happens every January: Internet searches for fitness and weight loss topics surge. Gyms acquire more new members than any other month of the year. Gym members show up more than average.
By the end of the year, at least a third of those new members stop attending. Some data even shows that New Years health and fitness resolutions are abandoned by the third week of January! That’s with 83% of Americans unhappy with their weight and 75% thinking about it daily. January is prime time for crash diets and short-term solutions that often leave you no healthier.
The good new is over the past few years, there’s been a shift in focus from the number on the scale to healthy body composition.
The scale is out
Bodybuilders and the Crossfit community have been onto this for a while, but the sentiment is starting to go mainstream: Building muscle and strong bones helps you to lose fat, improve your body composition and metabolic health, and sets you up for a healthier future. With this approach, you might see and feel changes in your body that aren’t reflected on the scale. This can be confusing for a society obsessed with stepping on that little platform. Even traditional metrics at the doctors office are being rebuked, including the Body Mass Index BMI, which somewhat arbitrarily gives you a score based on a chart for height and weight while failing to account for muscle mass.
Body composition scans are in
Instead, people are opting for DEXA scans, a more accurate measurement of body composition that breaks your weight down into fat (including visceral fat, the dangerous kind that lines your organs) and lean body mass (muscle, bone, water, organs, etc.). This is an easy and effective way to track your progress as you make changes to your diet and lifestyle.
The scan generally costs between $50–80 (although there are often deals available) and only requires that you lie down on a mat for a few minutes while your body is scanned. The technician will then give you a detailed report about your body composition and perhaps some takeaways to work on before your next one. Or, you can bring your results directly to a nutritionist (which my clients do) and work together to devise a nutrition plan that fits your lifestyle. Depending on your goals, you can schedule these monthly, quarterly, or just once or twice a year.
Benefits of Muscle Mass
Increasing your lean body mass (i.e., increasing muscle mass) can make a major impact on your current and future health. Here are a few reasons to shift your focus to muscle growth this year:
- Metabolic health: Muscle burns more calories than fat, so the more muscle mass you have, the faster your metabolism will be. This can also help with fat loss and insulin sensitivity, reducing the risk for type 2 diabetes.
- Improved strength and physical performance: The more muscle mass you have, the more strength you’ll have for everyday activities, including exercise, but also mundane tasks, like carrying groceries up the stairs or moving boxes.
- Better recovery: Having more muscle mass will help you recover more quickly from an injury or illness.
- Mental and cognitive health: Exercise can increase feelings of happiness and reduce stress, and building muscle tissue is associated with better longterm cognitive health.
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Longevity: We naturally lose muscle mass as we age. Decreased muscle mass (sarcopenia) in older adults is associated with a great risk of disability and all-cause mortality. A focus on building lean mass will set you up for a stronger future and can also improve bone density, reducing both the risk of a fall and a fracture.
How to Increase Muscle Mass
Increasing your lean body muscle requires two things: protein and resistance training. Aim to eat 0.7–1g of protein per kilogram of body weight and do resistance training (weight lifting) at least twice a week. Those are the essentials; you cannot build muscle without eating protein and putting in the work at the gym.
Some supplements that can help you along your journey. Creatine is one of the most studied supplements on the market, and is underused (by women, in particular) to support muscle growth and maintenance. Vitamins and minerals including vitamin D, zinc, and magnesium all support both muscle growth and recovery. I love Lypo-Spheric® Magnesium and recommend getting zinc from Lypo-Spheric® B Complex Plus as it also includes the eponymous B vitamins you need to turn food into workout energy.
Let’s Build Muscle Mass in 2025
Be among the few who keep using their gym memberships in November. Work with a trainer or sign up for a group class; find a way to keep yourself accountable. Read the macronutrient content of your foods. Focus each meal on protein. Get comfortable in the weightlifting section. If you do these simple things and stay consistent year-round, you will increase your lean body mass and achieve the health benefits that come with it.
Mia Rigden is a Los Angeles-based board certified nutritionist, trained chef, and the author of The Well Journal (2020) and Foodwise (2023), a comprehensive, encouraging guide to healthy eating with 100 original, nutritionally-balanced and flavor-enriching recipes. Learn more about working with Mia on her website, check out an online course, and follow on Instagram @mia_rigden for science-backed, practical nutrition advice.
