Adding Conditioning To Your Strength Training Program

Although the number on the scale is commonly relied upon to assess health and fitness levels, it is crucial to understand the importance of focusing on body composition rather than just weight. Body composition refers to the proportions of lean body mass, such as bones, organs, skin, and muscle, in relation to body fat.

You might recall from your Baseline Assessment that you were given these measurements based on your SECA scan results. The SECA is a machine that  provides detailed information about an individual’s body composition, and other related metrics. It’s one of the most accurate forms of measuring body composition and will give you an idea on how your muscle mass is distributed and how much body fat you carry overall as well as an index for visceral adipose tissue (belly fat) which is crucial when indicating potential health risks. 

Here is a breakdown of the key body composition metrics provided by the SECA scan:

1. Body Fat Percentage: This metric indicates the proportion of body weight that is composed of fat tissue. It is a useful indicator of overall body composition and can help assess the risk of certain health conditions.

2. Fat Mass: Fat mass represents the total weight of fat tissue in the body. Monitoring changes in fat mass can be helpful for individuals looking to manage weight or track progress during weight loss programs.

3. Muscle Mass: Muscle mass refers to the weight of muscle tissue in the body. This metric is important for assessing overall strength, physical performance, and the effectiveness of resistance training or muscle-building programs.

4. Lean Body Mass: Lean body mass represents the weight of all non-fat components in the body, including muscles, bones, organs, and fluids. It is an essential component for evaluating overall body composition.

5. Basal Metabolic Rate (BMR): BMR (or RMR, resting metabolic rate) is an estimate of the number of calories your body needs at rest to maintain basic physiological functions. These are the minimum amount of calories to sustain basic physiological functions such as sleep, walking, and even brain function.  It is influenced by factors such as muscle mass and can help in determining appropriate calorie intake for weight management.

By regularly tracking these metrics this information can assist in setting and adjusting fitness goals, evaluating the effectiveness of exercise and nutrition plans, and providing insights into overall health and wellness. It is worth noting that the accuracy of BIA-based measurements can be influenced by factors such as hydration levels, menstrual cycle status, exercise activity, caffeine intake, and food intake. Do not be discouraged if the results aren’t exactly what you’re expecting – body composition fluctuates over time and this is just one snapshot in time to collect data for long-term progress. You’re putting in the work and making conscious health decisions – that’s what matters the most!

Another measurement used to assess health and fitness of an individual is the Body Mass Index (BMI), which is a common term used in a medical setting, typically when doing an annual physical.  This is a simple numerical measure derived from an individual’s weight and height and is quite limiting in overall analysis of health and progress. It is applicable to both men and women and can be useful for tracking changes in body composition over time, though not ideal when assessing someone’s health and fitness. BMI does differentiate between muscle mass and fat, and since muscle tissue is denser than fat tissue, assessing an individual’s body fat is more important than tracking their BMI because two people who are at the same height and same body weight may have different presentations based on their body composition. 

While both body composition and BMI provide insights into an individual’s physical state, body composition is considered a more comprehensive and informative measurement, especially when it comes to weight management goals. Here’s why:

Differentiating between Muscle and Fat: BMI does not distinguish between fat mass and lean muscle mass. It treats all weight the same, whether it’s fat or muscle. Body composition, however, provides a clearer understanding of how much of your weight comes from muscle and how much comes from fat. This distinction is crucial because muscle is metabolically active tissue that burns more calories at rest, contributing to a higher metabolic rate, while excess fat can lead to health issues.

Health Risks: BMI is often used as a general indicator of whether an individual falls within a healthy weight range. However, it does not account for differences in fat distribution and doesn’t consider the location of fat deposits. People with a higher proportion of visceral fat (fat stored around internal organs) are at a greater risk of metabolic disorders and chronic diseases, even if their BMI falls within a normal range. Body composition assessment can identify these risks more accurately.

Fun Fact: Lambert Adolph Jacques Quetlet created the Quetlet Index or the weight to height ratio to determine the “ideal” based on white European men. While this index was intended to be used to measure a person’s health and wellness, it’s important to recognize that this index was based solely on white males. This leads to BMI inaccuracy and doesn’t consider other groups that may have different body compositions determined by sex, ethnicity, menstruation status, and many other factors. 

Athletes and Active Individuals: Athletes and individuals who engage in regular exercise may have higher muscle mass, which can result in an elevated BMI that does not accurately reflect their health. Since muscle is denser than fat, someone with a significant amount of muscle mass could be classified as overweight or obese based on BMI, even though they have a low body fat percentage and are in excellent health.

Weight Loss and Maintenance Goals: When aiming for weight management or weight loss goals, focusing solely on BMI might lead to misconceptions. People may adopt restrictive diets that cause them to lose muscle mass along with fat, which is counterproductive for long-term weight management and overall health. By monitoring body composition, individuals can track changes in muscle and fat mass separately, allowing them to make more informed decisions about their nutrition and exercise routines.

Individual Variability: Everyone’s body is unique, and two individuals with the same BMI might have vastly different body compositions. Genetic factors, age, sex, and other variables can influence how fat and muscle are distributed in the body. Body composition assessments can take these factors into account, providing personalized insights into an individual’s health and weight management needs.

Fat Loss vs. Muscle Gain: Traditional weight loss methods that focus solely on reducing overall body weight can lead to the loss of both fat and muscle. This can result in a lower number on the scale but a higher body fat percentage, which is not ideal for long-term health. By tracking body composition changes, individuals can determine whether they are losing primarily fat or muscle, and adjust their strategies accordingly. Successful weight management should involve preserving or increasing muscle mass while reducing excess fat.

Metabolic Rate: Muscle is metabolically active tissue that requires more energy to maintain compared to fat. As individuals lose muscle mass, their resting metabolic rate decreases, making it harder to sustain weight loss over time. By monitoring body composition, individuals can ensure that their weight loss efforts are not negatively impacting their metabolism. If muscle mass is being preserved or increased, it can contribute to a higher metabolic rate and improved weight maintenance.

Long-Term Health: Successful weight management isn’t just about achieving short-term weight loss; it’s about promoting overall health and reducing the risk of chronic diseases. Changes in body composition play a significant role in achieving these goals. A reduction in body fat percentage, especially visceral fat, is associated with a lower risk of heart disease, diabetes, and other obesity-related health issues. Monitoring body composition can provide insights into how well an individual is progressing towards these health objectives.

Motivation and Accountability: Seeing positive changes in body composition over time can serve as a powerful motivator. Unlike changes in BMI, which might not be as visually noticeable, changes in muscle definition and reductions in body fat percentage are tangible and observable. This can help individuals stay motivated and committed to their weight management journey, especially during plateaus or periods of slow progress.

Personalized Approach: Everyone’s body responds differently to various diet and exercise strategies. By tracking body composition changes, individuals can identify which approaches are working best for them. For example, someone might notice that a certain workout routine is helping them gain muscle while reducing fat, leading them to adjust their plan to focus on those types of activities.

Holistic Progress Evaluation: Weight loss is just one aspect of health improvement. Body composition tracking allows for a more holistic evaluation of progress. Positive changes might include increased energy levels, improved physical performance, enhanced mood, and better sleep quality – all of which contribute to an improved overall quality of life.

Summary

Body composition is a more informative measurement for weight management goals compared to BMI because it considers the distribution of muscle and fat, provides insights into health risks associated with fat deposits, accommodates variations in muscle mass due to physical activity, is better suited for athletes and individuals with higher muscle mass, and supports personalized approaches to weight loss and maintenance. While BMI has its uses, it should be complemented with body composition assessments for a more accurate understanding of one’s physical state and health risks. Consulting with healthcare professionals or fitness experts who can perform body composition measurements can be valuable in setting and achieving weight management goals effectively.