Body Composition —A Fact Check
Body Composition is the amount of fat and muscles in our body. It describes what the body is made of, including water, protein, minerals, and fat. It provides a much clearer description of health and weight than BMI. Two people of the same sex and body weight may look completely different from each other because they have different body compositions. Athletes and fitness enthusiasts are usually more interested in their muscle mass rather than their percentage of body fat. This is because a higher muscle mass indicates that they have a lower percentage of body fat and are therefore in better shape.
Do you rely on the scale to assess your weight loss progress? Or have you been told that you have a high body mass index, or BMI, but aren’t sure what that means? Although knowing your weight and BMI can be helpful, knowing your body composition can give you a better picture of your overall health. Fortunately, there are several steps to achieving good body composition. You can calculate your BMI or Body Mass Index by taking your weight, in kilograms and dividing it by your height, in meters squared. The problem with the BMI is that it tells you nothing about how much fat versus lean mass you have. Two people can have the same height and weight but very different body compositions. To achieve a healthy body composition, aim to lose fat mass and preserve or gain lean mass. Protecting your muscle and bone health helps prevent frailty and osteoporosis, improves your ability to do everyday tasks, and can help you stay more functional as you age. Plus having more muscle and less fat may reduce your risk for heart disease, cancer, and other chronic diseases.
One of the main things to keep in mind while thinking of the nutritive aspects is protein, the macronutrient that supplies the amino acids needed for building and maintaining muscle. High-quality research confirms that eating more protein helps maximize the muscle-building benefits of resistance training. Active people should aim for a daily protein intake of about 1.6 grams per kilogram of ideal body weight.
Having an extremely low body fat percentage is unhealthy and can interfere with the body’s endocrine, digestive, and reproductive functions. Maintaining an extremely low body fat percentage may contribute to decreased bone mass with an increased risk of stress fractures, and decreased cognitive function.
More commonly, however, is the presence of an excess of fat mass in the body.
Complications of obesity:
High blood pressure
High cholesterol
Type 2 diabetes
Coronary heart disease
Stroke
Gallbladder disease
Digestive problems
A healthy balance between fat and muscle is vital for health and wellness throughout life. Scientific evidence shows that a healthy body composition will increase your lifespan; reduce the risk of heart disease, cancer, diabetes, insulin resistance, etc increase energy levels, and improve self-esteem. The ongoing epidemic of obesity in children and adults has highlighted the importance of knowing a person’s body fat for short-term and long-term health. An important part of understanding a user’s health is differentiating between what is healthy and what is not, especially when it comes to fat. The best way to improve your body composition is to combine a low-carb, high-protein diet with resistance training. It helps one to lose fat mass and maintain muscle mass. Adding cardio or high-intensity interval training (HIIT) can further enhance fat loss.
When it comes to exercise, resistance training is superior for building muscle and preserving bone mass. It can also help to reduce body fat and visceral fat. Resistance training doesn’t mean that one should go to the gym and pump heavy iron bars and dumbells alongside bodybuilders and muscle-bound athletes. Resistance training simply means moving your muscles against resistance. Doing squats, wall pushups, using elastic bands as resistance, or using small weights are all part of resistance training.
