Body composition: What it is and best ways to measure it
Table of contents
Who has the objectives of lose weight increase the lean mass or simply keep the weight off You need to know your own body composition, as well as follow its evolution from time to time. But what does this name mean? Understand better:
See_also: Garlic in the nose to relieve sinusitis: TikTok is not recommendedWhat is body composition?
Body composition is the set of components that make up your body mass. In other words, when you measure your weight on the balance is considering the sum of:
See_also: Carbohydrate cycling to gain muscle and lose fat!- Water;
- Bones;
- Muscles;
- Body fat.
Thus, body composition seeks to quantify what percentages of body mass comprise each of these components - which can vary according to genetics, the lifestyle habits diet, among other factors.
And why is it important to keep track of these numbers? Because in a weight loss process, for example, "the weight on the scale or the BMI (body mass index) Therefore, these metrics do not express the real and reliable result of the student", explains the physical education professional Carol Santos.
Read also: Bioimpedance: Understand what it is and how it works
How to measure
The safest and most effective way to do this is with bioimpedance testing. According to the expert, it is able to measure:
- Body Fat: body weight that corresponds to the fat ;
- Lean Mass: body weight that corresponds to muscles, bones, and organs;
- Body Water: In relation to total body weight, males usually have a body mass index of hydration Values above these percentages may indicate water retention, while lower levels suggest dehydration;
- Basal Metabolic Rate (BMR): is the amount of calories a person consumes in 24hs in basal situation, that is, at rest, without physical or mental activity. A basal metabolic rate is proportional to lean mass: the more lean mass a person has, the more calories he or she will burn at rest and during physical activity.
Knowing all this information allows you to create, together with your personal and nutritionist, more individualized and assertive strategies for your goal. Carol Santos also states that the most indicated is to do the test every 45 days.
With proper training and diet, over time it is possible to notice increased muscle mass, reduced fat, proper body water values, and increased basal metabolic rate.
Read also: Diet for gaining muscle mass
Source: Carol Santos, physical education professional and coordinator of Bio Ritmo's Torq and Bio Master programs.
