Build a healthy, strong, and functional body with HMB. Looking fit & healthy doesn't mean looking skinny.

What is Body Composition?

Body composition is the percentage of fat relative to fat-free mass (muscle, organs, bone, water, etc.). Healthy body composition definition means having more lean mass and less fat mass. This is why a weight scale, and your corresponding BMI, is not an accurate measure of health as it cannot assess your actual body composition. It is unable to distinguish between water, fat, and muscle weight.


Medical professionals agree that excessive body fat is a health risk. Poor body composition (low muscle mass and high body fat) can increase disease risk. Having low muscle mass can also negatively affect strength and mobility, which become more apparent and debilitating with age. Ultimately, poor body composition can impede living a healthy, fulfilling, and active lifestyle. Being thin, however, does not necessarily reduce one’s health risk. It is better to be lean – have more muscle mass and less fat mass.


Body composition can be improved through building muscle mass, losing fat mass, or both. Muscle building can be achieved by modifying diet and exercise habits. If you are wondering how to lose weight, you should find ways to burn fat without losing your hard-earned muscle. Try focusing on these 3 areas when striving to improve body composition and build muscle mass.


  • Muscle-Building Exercises – weight & strength training, sprinting, interval workouts,
  • Fat Loss  Diet – increase consumption of lean proteins, legumes, fruits, and vegetables
  • Weight Loss Strategies – reducing calorie intake, burning calories through cardio exercises, such as walking, jogging, cycling, swimming, and aerobics activities.  Research has shown that weight training can also boost your metabolism and burn more calories by increasing your resting metabolic rate.


Fat Loss vs. Weight Loss

As more and more people strive for a healthy, balanced lifestyle; crash diets and extreme weight loss tactics are being replaced by sustainable weight management principles. Ideal weight loss strategies should focus less on workouts to lose weight and instead focus on preserving muscle mass. There is no such thing as fat loss exercises as you cannot directly target where you want to lose fat.  Weight loss, however, tends to reduce both fat and fat-free (lean muscle) body mass, acting as a metabolism booster to promote energy storage.

The loss of lean body mass:

  • Reduces basal metabolic rate (calories burned at rest)
  • Reduces the energy cost of physical activity

Maintaining muscle mass is important for continued weight loss, weight maintenance, and overall health and wellbeing. Fortunately, myHMB has been shown to protect and build lean muscle mass during diet interventions while simultaneously boosting fat loss.

  • Health & Wellness Coach and Fit Mom Jada Kelly
    Jada Kelly
    Fit Mom & Wellness Coach

    “With work and kids, I try to be as efficient as possible. When I train, myHMB helps me do this! Every minute I have is NOT going to waste because myHMB is helping with muscle retention and recovery. I’ve found myHMB helps me be the strong, vibrant, mom and woman I want to be.”

  • Martial Artist Jennifer Dietrick
    Jennifer Dietrick
    Health & Fitness Coach

    "I started using myHMB and after 3-4 weeks of consistent use, I became leaner and had a quicker recovery time after training. I was able to train more intensely while experiencing less muscle soreness the following days than without myHMB. My strength is improving along with my physique. I recommend myHMB to anyone looking to get leaner, stronger, recover faster, and train more intensely."

HMB Increases Fat Metabolism in Muscle Cells

Cultured muscle cells were treated with different amounts of HMB. Treatment with HMB increased the cells’ oxidation of the fatty acid palmitate by 30%. These experiments show that HMB can increase the metabolism of fat by muscle cells. This may increase the total amount of fat burned as well as provide the energy needed for muscle growth.

Cheng et al. FASEB J 1998

HMB Prevents Losses in Muscle Size and Function During Calorie Restriction

Calorie restriction as a weight loss plan can result in an unwanted loss of muscle mass. But supplementing with HMB has been shown to prevent the loss of muscle mass during a calorie-restricted diet. Using an animal model to simulate the effects of caloric restriction, a study compared caloric restriction alone in combination with training or training plus HMB. HMB prevented the loss of muscle mass and lessened the loss of grip strength with caloric restriction.

Park et al. Metabolism 2013

HMB Enhances Fat Loss and Improves Body Composition Responses to Time-Restricted Feeding

Healthy, resistance-trained women were assigned to either time-restricted feeding (TRF; all food consumed between noon and 8 pm) or a control diet. Half of the women in the TRF group took 3 grams per day of HMB while the other half took a placebo, and all participants followed the same resistance training program. In subjects that completed the study protocol, fat-free mass increased in all groups, but only the TRF + HMB group experienced significant fat loss. The TRF+HMB group also had the greatest improvement in body composition (% body fat).

Tinsley et al. American Journal of Clinical Nutrition 2019

HMB Reduces Body Fat in Athletes During Calorie Restriction

This study investigated the effect of oral supplementation of 3 grams of HMB per day for 3 days on body composition and exercise performance in well-trained female judo athletes during calorie restriction. Eight athletes were matched for body weight and divided into HMB and control groups. Body weight and body fat percentage decreased significantly in the HMB group but did not change in the control group. Muscle mass and anaerobic performance were unchanged in both groups. This study suggests that HMB supplementation may enhance fat loss during short-term calorie restriction but doesn’t significantly affect lean body mass or exercise performance over the same time period.

Hung et al. J Exerc Sci Fit 2010

HMB Enhances Body Composition Responses to Training in Older Adults

This study aimed to determine whether HMB would improve body composition responses to exercise training in older adults. Thirty-two approximately 70-year old men and women were randomly assigned to receive either HMB (3 g/d) or a placebo, and all participated in a 5-day per week exercise program (progressive resistance training and walking). HMB supplementation tended to improve fat-free mass gains and significantly increased the reduction in body fat percentage compared with the placebo group. This study demonstrates that HMB can improve body composition changes in exercising older adults at differing activity levels.

Vukovich et al. J Nutr 2001

How HMB Works

MyHMB helps those seeking to improve their body composition by:

three woman in yoga studio doing extended triangle pose / myhmb helps improve body composition

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