Normal human muscle mass. Understanding adipose tissue and lean body mass How to measure lean body mass
02/18/2020 Comments: 0
“I suppose we all respect potatoes when we mash them with salt,” says a famous song. Everyone, but not everyone, will think those losing weight. Having decided to eat healthy, many cross potatoes off the list of allowed foods. But in vain! It is enough to learn how to cook it correctly, and it will be quite appropriate in the diet menu. What is important to know about this root vegetable will be told by Mikhail Gavrilov, Candidate of Medical Sciences, author of a patented method for correcting eating behavior and weight loss, member of the Institute of Functional Medicine (IFM, USA).
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Toolkit - BMI, Metabolism and Ideal Weight Calculator
How to calculate calories
This page contains calculators that will help you determine a number of key parameters that are very important for combating excess weight and subsequently maintaining a normal weight.
Here you can calculate: metabolic rate, body mass index, daily calorie needs, body type, etc.
Attention! All parameters are calculated based on your individual anthropometric data, so indicate the input values as accurately as possible, using tenths and hundredths of numbers if possible.
To calculate parameters with other initial data, there is no need to refresh the page; you just need to edit the initial values and click the calculate button.
A question mark means that there is additional information available for that item. To read it, hover your mouse over the sign.
Basic parameters
Enter your basic anthropological parameters, which will be the basis for all subsequent calculations. For some calculations, you will need to fill out additional fields, which are given separately in each calculator.
Results:
Basal metabolic rate: -
Daily calorie requirement: -
BOO based on lean body mass. Body fat percentage
The disadvantage of both of the above formulas is that they do not take into account the percentage of muscle in the body, although, as is known, it is muscle mass that directly affects the metabolic rate.
Therefore, these formulas are well suited for people of average build. However, in some cases it is more correct to use the formula Ketch-McArdle, which is based solely on lean body mass.
To calculate your "lean" body mass, you must first determine your body fat percentage. To do this, you need to specify additional initial data.
Details
- Weight.The device measures the user's weight and also gives a range of desired weight for that user according to his height, gender and age.
Fat, Fat Mass.The device calculates fat content in percentage and kilograms, and also gives a range of desired fat content according to height, gender and age.
(FFM) Lean mass. The device displays the amount of fat-free mass in kg. This includes bone mineral mass and muscle mass.
Muscle mass.Muscle mass includes skeletal muscle, cardiac muscle, and smooth muscle tissue. There is no recommended range for muscle mass; the more muscle, the better.
(BMI) Body mass index. This coefficient shows the correspondence of the user’s weight to his height, and also gives the desired range.
Metabolic age. Metabolic age shows what age the user's health corresponds to.
BMR VFR TBW
- BXOn the printout of the measurement results, it is presented in kilocalories, and also, for convenience, in kilojoules. These kilocalories are spent in order to ensure the full functioning of the body at rest (i.e. sleep), for example, to maintain body temperature, for the functioning of internal organs: heart, lungs, etc. The basal metabolic rate indicator is divided into three parts. In the blue zone there is a low level of basal metabolic rate, in the green zone - normal, in the red zone - above normal. The more muscle, the higher the basal metabolic rate. Therefore, basal metabolism in a zone above normal is encouraged.
Visceral fat assessment. This indicator shows the level of visceral fat that accumulates around the internal organs. The indicator is divided into three parts: green indicates the average level, yellow indicates a high level, and red indicates a very high level. Visceral fat is measured not in kilograms, not as a percentage, but in conventional units from 1 to 59. A digital value is indicated on the printout of the measurement results. Each unit corresponds to 10 square meters. see fat on the surface of internal organs.
Average level– from 1 to 12 – a non-hazardous level of visceral fat.
High level– from 13 to 17 – a dangerous level of visceral fat, which can be brought to an average level with the help of proper nutrition, systematic physical activity, without the help of doctors or sports instructors.
Very tall– from 18 to 59 – a dangerous level of fat content, at which the intervention of a nutritionist, endocrinologist, and possibly a bariatric surgeon is required. Physical activity under the guidance of a sports instructor is mandatory, since diet and proper nutrition can only stop the growth of visceral fat, but it can only be removed through systematic physical activity.
- Body water content
TBW – Total Body Water – Total water content. Information is given on the presence of water in kilograms and as a percentage of total body weight.
ECW – Extra-Cellular-Water – Extracellular water, kg
ICW – Intra-Cellular-Water - Intracellular water, kg
Healthy Water Content Range:
For men – 50-65%
For women – 45-60%
- ECW/TBW- The ratio of extracellular water to the total mass of water is an indicator that describes the body’s predisposition to swelling.
If the ratio is up to 41%, the body functions normally, metabolic processes occur normally, excess water is successfully removed from the body.
If this ratio is more than 41%, there is a reason in the body why excess water is not removed from the body. The body is prone to swelling, even if there are no obvious signs of edema. You need to see a doctor.
Physical Condition Assessment/Physical Rating
A general assessment of the user's physique is given, taking into account the ratio of fat and muscle mass of the body.
An asterisk is the intersection of indicators along the X and Y axis and is an assessment of the user’s physical condition.
Segmental analysis of fat mass
In order to easily and quickly obtain information about the presence of fat and its distribution in the body, the printout of the measurement results contains a pentagon-shaped graphic, where the upper corner corresponds to the torso, the lower two corners correspond to the legs, and the left and right correspond to the left and right arms .
Opposite each corner is a digital value for the presence of fat in a body segment in kilograms and as a percentage of the segment.
For instant understanding whether it is a lot or a little, opposite each angle there are numbers, from -4 to +4. From -2 to -4 – low fat content. From -2 to +2 – average level of fat content. From +2 to +4 – high fat content.
Segmental analysis of muscle mass
In order to easily and quickly obtain information about the presence of muscle mass and its distribution in the body, the printout of the measurement results contains a pentagon-shaped graphic, where the upper corner corresponds to the torso, the lower two corners correspond to the legs, and the left and right correspond to the left and right hand.
Opposite each corner is a digital value for the presence of muscle mass in a body segment in kilograms.
For instant understanding whether it is a lot or a little, opposite each angle there are numbers, from -4 to +4. From -2 to -4 – low level of muscle mass. From -2 to +2 – average level of muscle mass content. From +2 to +4 – high level of muscle mass.
Muscle mass balance
A comparison of the muscle mass of the left and right parts of the body is given. You can detect the presence of imbalances in time.Leg muscle assessment.
An assessment of the user's physical condition is given in comparison with the average healthy value of his gender and age.
The blue graphic line corresponds to the male gender. The yellow graphic line corresponds to the female gender. If the measurement result (black circle) is above the corresponding line, this means that the leg muscles are stronger than the average leg assessment value for a person of the same age and gender. If the black circle is below the lines, then the legs are weaker.
Distribution of fat in the body.
Body fat distribution is measured by the ratio of the amount of fat in the upper body (above the waist) to the amount in the lower body (below the waist). Each age has a certain ratio that is assessed as healthy.
The blue graphic line corresponds to the male gender. Men store fat primarily in the abdominal area, so they generally have a healthy ratio of around 1.5 and it increases as they age. If the measurement result (black circle) is above the blue line, this indicates the presence of excess fat.
The yellow graphic line corresponds to the female gender. The female body tends to accumulate fat in the thigh area. Therefore, a healthy ratio for women starts at 1 and increases with age. If the measurement result (black circle) is below the yellow line, this indicates the presence of excess fat.
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Jourdan Evans is an ACE Certified Personal Trainer based in Los Angeles. She received her PhD in Physical Therapy from Sainte-Ambrose University in 2012 and became ACE certified in 2013.
Number of sources used in this article: . You will find a list of them at the bottom of the page.
To increase lean body mass, you will need to make certain changes in your diet, exercise program and lifestyle. Additionally, you may need to reduce your relative fat mass. This will help reduce your overall body weight and at the same time increase your lean body mass. Achieving this goal will take some time, but eating right and exercising will help you achieve your goal.
Steps
Part 1
Reducing total fat-
Do two to three strength training sessions weekly. This will help you build and strengthen muscles.
Choose a mode that allows you to do more repetitions. When lifting weights, you can lift a heavy weight just a few times, or you can lighten the weight and do more repetitions. Both methods have their advantages, having different effects on gaining muscle mass and increasing muscle strength.
Try to perform exercises with more complex, rather than repetitive movements. Exercises with similar and complex movements have their advantages. Most people do both types of exercises, but if you want to gain muscle mass, exercises that involve compound movements should be preferred.
- In addition to your weight, also keep an eye on your body fat percentage. Your goal is to reduce fat and gain muscle, but your overall body weight may increase.
- Even if your weight has plateaued or increased, as long as your body fat percentage drops, you are on the right track to increasing your overall muscle mass.
-
Get enough sleep. Chronic sleep deprivation increases the risk of gaining both fat and overall unhealthy body weight.
Fill your diet with lean proteins. Adequate amounts of protein are essential for a healthy diet, weight loss, and muscle gain. To achieve your goal, you need to consume proteins of the right types and in sufficient quantities.
Eat five to nine servings of fruits and vegetables daily. Both fruits and vegetables contain high amounts of nutrients that can help you improve your health and lose weight. Combined with a protein-rich diet and exercise, this will achieve your goal.
Eat limited amounts of grain products. Reducing your carbohydrate intake will help you lose fat without losing lean body mass. Combined with exercise, this will help you build lean body mass.
Snack before and after workouts. This will allow you to replenish lost energy and restore strength.
Limit your intake of sweets, fatty foods, salt and alcohol. Foods rich in added sugar or fat, as well as alcohol, contain extra calories. In addition, studies have shown that consuming such foods can lead to fat gain, especially in the abdominal area.
Dedicate 150 minutes of cardio training weekly. Besides the fact that such training is necessary for maintaining health, it will help you achieve your goal. While cardio won't necessarily build muscle, it will help you lose fat.
Part 2
Increasing muscle mass through exercisePart 3
Maintaining Lean Muscle MassTake measurements. To monitor your progress, and after achieving your goal to be sure that your performance has not deteriorated, you should constantly make some effort. Regular measurements will help you track how much progress you've made and help you stick to your progress.
Monitor your body fat percentage. There are several ways to measure this value. A skinfold test or bioimpedance measurement can be used. These tests can be performed by a doctor or your gym trainer.
How to find out the percentage of fat and muscle in a woman's body
Many women, in pursuit of an ideal figure, go on half-starvation diets and rejoice at every kilogram that goes away. Their obsession is to lose weight and reduce body size.
Here we will not talk about how to lose weight correctly. Let's consider the question of how to find out the percentage of fat and muscle mass in the body.
Do women who are losing weight think about how their weight is coming off? Often not. If you have lost a few kilograms and your body size has decreased by a few centimeters, this does not necessarily mean that the hated fat has gone away. You may have lost weight due to loss of water or muscle mass from your body. Therefore, it is useful to know how much fat is in the body and how much muscle and monitor changes in indicators. This will allow you to see what you need to work on: use intense training to lose fat or focus on strength training and nutrition to gain muscle mass.
Our body is made up of different tissues. In scientific words - body composition.
There are various models describing body composition:
two-component model- the sum of fat mass and lean body mass
Body fat mass- the mass of all lipids in the body. Its content may vary widely.
There is essential fat, which is part of the protein-lipid complex of most body cells, and non-essential fat (triglycerides) in adipose tissue.
Substantial fat necessary for normal metabolism of organs and tissues. Women have a higher relative amount of essential fat than men. The relative content of essential body fat is believed to be quite stable, ranging from 2 to 5% of lean body mass for different people.
Nonessential fat performs the function of thermal insulation of internal organs. The content of non-essential fat increases with excess nutrition and decreases with insufficient nutrition.
The amount of fatty tissue in the body can vary significantly from person to person and vary individually throughout life. This may be due to both normal physiological changes during the growth and development of the body, and to metabolic disorders. The average percentage of body fat in adults usually ranges from 10% to 20-30% of body weight.
Non-essential fat consists of subcutaneous and visceral fat. Subcutaneous fat is distributed relatively evenly along the surface of the body. Internal (visceral) fat is concentrated mainly in the abdominal cavity. It has been established that the risk of developing cardiovascular and other diseases associated with excess body weight has a higher relationship with the content of internal, rather than subcutaneous, fat. There is the concept of abdominal fat, which refers to the totality of internal and subcutaneous fat localized in the abdominal area.
Lean body mass- body weight excluding fat. The components of lean body mass are total body water, muscle mass, skeletal mass and other components.
three-component models:
Sum of body fat mass, total body water, and lean body mass without fat
Sum of body fat mass, body mineral mass and soft tissue lean fraction
four-component models:
Sum of body fat mass, total body water, body mineral mass and residual mass
Sum of body fat mass, body cellular mass, extracellular fluid mass, and extracellular solid mass
five-level multicomponent model- the structure of the body is considered at the elemental, molecular, cellular, tissue levels and at the level of the organism as a whole
Determination of body composition is important in sports, dietetics, anesthesiology, resuscitation and intensive care. It is used in the treatment of anorexia, obesity, osteoporosis and some other diseases.
Coaches and sports doctors use body composition measurements to optimize training regimens in preparation for competition. Studies of the strongest athletes have made it possible to establish optimal values for fat and muscle mass of the body. But there are still no uniform standards and they vary depending on the type of sport, specific specialization and level of training of athletes.
Various methods are used to determine human body composition. And there are a huge number of formulas. We will not delve into and describe them all in detail, because research is carried out in laboratories and clinics by specialists and knowledge of all these subtleties is simply not necessary. Let's look at the simplest and most popular methods that allow you to calculate the percentage of fat tissue and muscle mass in the body.
Caliperometry
It consists of measuring the thickness of skin and fat folds in certain areas of the body using special measuring devices - calipers.
Today, a large number of different caliper models are produced, differing from each other in design features, measurement accuracy, application conditions, price and other indicators. The accuracy of determining the thickness of folds with plastic calipers is usually lower than with metal ones.
All measurements are taken on the right side of the body. Holding the caliper in your right hand, grab the skin-fat fold with the thumb and forefinger of your left hand, the distance between which, depending on the thickness of the fold, should be from 4 to 8 centimeters, and gently, without causing pain, lift the fold to a height of about 1 centimeter.
The caliper is positioned perpendicular to the fold, with the measurement scale facing up. The working surfaces of the caliper are placed at a distance of 1 centimeter from the thumb and index finger in the middle between the base and the crest of the fold.
Carefully and completely release the pressure of the caliper arcs on the fold, then within 3-4 seconds, use the scale to determine its thickness, maintaining the fold in a raised position.
The fold must be taken quickly, since with prolonged compression due to an imbalance of fluid in the near-surface areas of the body, it becomes thinner.
The skin in the measurement areas should be dry. It is not recommended to conduct the examination immediately after intense physical activity or overheating.
There are more than 100 caliperometry-based formulas for determining body composition. These formulas correspond to various schemes for selecting measurement sites.
The most popular schemes are:
- Along two folds: on the back of the shoulder and in the middle of the lower leg
- Along three folds: on the back of the shoulder, superior iliac and in the middle of the thigh behind
- Along four folds: on the back of the shoulder, superior iliac, on the stomach near the navel, in the middle of the thigh; or on the anterior and posterior surface of the shoulder, under the scapula, superior iliac
- Along seven folds: on the back of the shoulder, on the chest, axillary, under the shoulder blade, superior iliac, on the stomach near the navel, in the middle of the thigh at the back
- Along eight folds: under the shoulder blade, on the front of the shoulder, on the back of the shoulder, on the forearm, on the chest, on the stomach near the navel, on the upper thigh, on the upper leg
How to take folds
On the back of the shoulder- a vertical fold taken above the triceps muscle with the arm lowered and relaxed. Taken on the midline of the posterior surface of the shoulder in the middle between the acromion and olecranon process
On the front of the shoulder- a vertical fold taken above the biceps muscle in the middle between the acromion and olecranon processes, the arm is relaxed and located along the body
At the back of the lower leg- a vertical fold taken on the midline of the medial surface of the calf at the level of the maximum circumference.
Superior iliac fold- a diagonal fold taken directly above the iliac crest, along its natural line.
Back mid thigh- a vertical fold taken from behind above the quadriceps muscle in the middle of the thigh of the right leg (measured in a standing position; the center of gravity is shifted to the left leg, the right leg is relaxed).
On the stomach near the navel- a vertical fold, which is taken at the level of the navel on the right at a distance of 2 centimeters from it.
Under the shoulder blade- diagonal fold (from top to bottom, from inside to outside), located at an angle of 45 degrees at a distance of 2 centimeters down from the lower corner of the shoulder blade
On the chest- diagonal fold (from top to bottom, from outside to inside), taken in the middle between the anterior axillary line and the nipple (in women, 1/3 of the distance)
Axillary- vertical fold taken at the midaxillary line at the level of the xiphoid process of the sternum
On the forearm- a vertical fold on the front surface of the forearm at its widest point
On the upper thigh- taken in a sitting position on a chair, legs bent at the knees at a right angle. The fold is measured in the upper part of the right thigh on the anterolateral surface parallel to the inguinal fold, slightly below it
On the top of the shin- The fold is measured in the same position as on the upper thigh. Taken almost vertically on the posterolateral surface of the upper part of the right shin, at the level of the lower angle of the popliteal fossa
How to Calculate Body Fat Percentage
Of the many formulas, the most popular is the Matejka formula, which is used for age groups over 16 years. The formula for determining the mass of fatty tissue in the body (BAT) has the form
where d is the average thickness of the subcutaneous fat layer together with the skin (mm), S is the body surface area (m 2), k = 1.3.
For women, the value of d is calculated as follows:
Add up the thickness of seven folds of skin and fat in millimeters (on the biceps, triceps, forearm, back, abdomen, thigh and lower leg). Divide the resulting amount by 14.
The surface area of the body is determined by Dubois' formula:
For women (20-60 years old) with high relative body fat, the formula is:
Abdominal girth is measured at the level of the navel during the pause between inhalation and exhalation.
Surely, many will find it difficult to understand the body structure terms used above and where to measure folds. But making calculations will be difficult. Then you can use a simpler method.
You can measure folds at 4 points:
on the triceps approximately at the same distance from the shoulder and elbow joints
on the biceps, similar to the triceps, on the opposite side of the arm
on the shoulder blade the fold is pinched just below it at an angle of 45 degrees to the vertical so that the fold is directed along the line connecting the cervical vertebrae and sides
at the waist near the navel where is the most fat
All results (in millimeters) are added together. Fat percentage is calculated using the following table:
It provides data for women. There are different indicators for different ages. This is because as we age, the amount of fat inside the muscles and in the abdominal cavity around the internal organs inevitably increases. When measured correctly, this method is 97-98% accurate.
Below you can see what the figure of women looks like with different percentages of fat.
How to Calculate Muscle Mass Percentage
To calculate muscle mass, the most accurate and common method is the Matejka formula. First you need to make the following measurements.
You need to measure the thickness of the fold with a caliper or caliper:
- on the front of the shoulder (biceps)
- on the back of the shoulder (triceps)
- on the forearm
- on the front thigh
- on the shins
Use a measuring tape to measure the girth:
- shoulder
- forearms
- hips
- shins
Formula for determining skeletal muscle mass (SMM)
where DT is height (m), k=6.5, r is the average value of the circumference of the shoulder, forearm, thigh and lower leg without subcutaneous fat and skin, determined by the formula
Shoulder circumference is measured in a calm state at the place of greatest development; forearm girth - in the place of greatest muscle development on a freely hanging arm, the muscles are relaxed; calf girth - in the place of greatest development of the calf muscle; The thigh circumference is measured under the gluteal fold, the body weight is evenly distributed on both legs, located shoulder-width apart. The folds are determined in the same position and places as the girths.
To calculate muscle mass as a percentage, divide muscle mass by weight in kilograms and multiply by 100.
Bioimpedance analysis
Based on significant differences in the specific electrical conductivity of adipose tissue and lean body mass. The main conductors of electric current in the body are tissues with a high water content and electrolytes dissolved in it. Fat and bones have lower electrical conductivity.
Measurements are made using devices with built-in software. They differ in the frequency (or set of frequencies) of alternating current used, the indicators measured, recommended electrode placement patterns and built-in formulas for determining body composition.
Inexpensive single-frequency devices are used to monitor body fat and skeletal muscle mass. More expensive dual-frequency and multi-frequency bioimpedance analyzers are used mainly in clinical medicine and scientific research.
A more accurate assessment of body composition can be obtained using devices that work by placing electrodes on the shin and wrist.
They produce hand-held bioimpedance fat analyzers that take information from the shoulder girdle. There are bathroom scales that you can use at home. It is precisely these scales that we will focus our attention on.
When you step on the scale, a small electrical current runs up one leg, through your pelvis and then down the other leg. Because muscle contains more water, it conducts electricity better than fat. So, the more resistance, the more fat you have in your body. To calculate the percentage of fat mass and muscle mass, formulas are used based on the speed of passage of the electrical signal and other data that you enter: height, age, gender. Height must be entered with an accuracy of 1 centimeter. The results obtained are checked against the tables that are in the instructions for the scales. These tables indicate age and normal levels of muscle tissue, fat and water in the body.
Of course, such scales are convenient to use, but they do not give accurate results. Studies have shown that the best scales are only 80% accurate. With their help, you can only approximately assess whether your body composition meets established standards. Factors such as body type, elevated body temperature, hydration, recent exercise, and last meal may affect results. Even wet or sweaty feet, as well as large calluses on the feet, can skew the results. It has been established that different scales give different readings. Such devices may be less accurate for older adults, people in good physical condition, children, and people with osteoporosis. Some other diseases also affect accuracy - including muscular dystrophy, polio, cirrhosis of the liver, and heart failure. Additionally, these scales may overestimate body fat percentage in thin people and underestimate it in overweight people. These scales are not recommended for use by pregnant women or if they have electrical implants such as a pacemaker or defibrillator.
The scales must be placed on a flat floor, and when weighing, stand straight and not move (you can view the result after weighing in the scale’s memory). You need to weigh yourself at the same time of day (preferably in the morning on an empty stomach, some time after you wake up and go to the toilet), do not do it immediately after training, and weigh yourself in a room with a stable temperature.
There are no general standards for the ideal percentage of body fat and muscle tissue. It depends on age, gender, fitness and ethnicity.
According to some experts, a "healthy" body fat range is between 23 and 33 percent for middle-aged women and up to 35 percent for older women. Athletes tend to have much less body fat. The lower limit for fat content in a woman's body is 10%. When trying to burn as much fat as possible, remember that having too little body fat can lead to health problems.
For women, the average muscle mass is 36%.
Everything you need to know to interpret the results you get from the InBody Body Composition Analyzer and start giving your clients the trusted knowledge they need to improve their health and wellness.
The InBody Analyzer Score Sheet, when used correctly, can be one of the most powerful tools at your disposal for guiding, educating and caring for your clients in a way that was not previously possible. However, to take full advantage of the InBody Analyzer Results Sheet, you need to become familiar with the way it presents information and, more importantly, what you can do with it. This is the purpose of this e-book.
The InBody Analyzer Score Sheet includes health and fitness information that is absolutely essential for any health and wellness organization to be recognized as a true health professional.
Chapter One: Body Composition Analysis and Fluid Level Measurement
Body Composition Analysis
In this section you will learn:
. How to interpret the Body Composition Analysis section. how to determine true muscle growth
. how to detect body swelling
At the top of the InBody Results Sheet is a breakdown of the Body Composition Analysis.
Depending on the InBody model, the Body Composition Analysis layout may have a slightly different appearance, but all models use the general “matryoshka” principle: the total weight is broken down into smaller and smaller components.
For example, on the InBody 770 Score Sheet, if we subtract Fat Mass (Body Fat Content) from Total Weight, we get Lean Mass, which in turn minus Bone Mineral Mass gives Lean Mass. If we exclude the weight of Non-Bone Minerals and Protein from Lean Mass, we get the Total Amount of Water (TBW) in the body.
The total amount of water (TWC) in the body consists of intracellular fluid and extracellular fluid (ECF). Intracellular fluid is the amount of fluid found in the cells of the body. Extracellular fluid is water outside cells.
Clue
Both areas are useful, but it is extracellular fluid monitoring that has many very relevant applications for healthcare professionals. If you notice an increase in the ECF, but not the RVC, this may indicate the presence of edema or inflammation.
Since muscles consist of Protein and Intracellular fluid, an increase in both indicators simultaneously means an increase in muscle mass. An increase in the total amount of fluid without an increase in Protein will most likely indicate the presence of edema.
Clue
Minerals make up 5-6% of the total body weight and are not sources of energy, but are basic elements that determine the condition of the body. They are mainly concentrated in bones and teeth, with the exception of small amounts dissolved in body water.
The last point is Body fat content, which includes both subcutaneous and visceral fat.
When adding the Total Fluid (TFL), Protein (Protein) and Minerals, we get the Fat-Free Mass (FFM) indicated in the second column on the right. BFM is body weight excluding fat mass. Includes muscles, extracellular fluid, bones and internal organs.
In most cases, the growth of FFM reflects the growth of muscle mass, which you can see in the growth of Protein mass. This shows positive changes in body composition. However, the increase in FFM against the background of a high level of EQOL/QOL may occur due to edema associated with a certain health condition.
In this section you will learn:
. how to determine water imbalanceThe ECF/TCF analysis is based on the ratio of extracellular fluid to total fluid. For the most part, in healthy people this parameter is approximately 0.380, the normal values are 0.360 – 0.390. Indicators above 0.390 may indicate the presence of edema or excess ELV.
You may see isolated changes in EQOL/QOL - this is normal. This result provides the basis for a more in-depth analysis - Segmental Analysis of Lean Mass.
Clue
This graph makes it possible to quickly understand whether there is any type of swelling in the body, a specific area (such as with injuries) or is general (often observed in obese people).
This can be used for more accurate analysis of FFM. High FFM and high EQF/QL levels often mean excess fluid rather than excess muscle mass.
Chapter Two: Muscle, Fat and the Risk of Obesity
In this section you will learn:
. how to quickly determine your overall body composition. How to communicate if a client's values are below, above, or in the average range for weight, muscle mass, and body fat
For many clients, this section of the Results Sheet is their favorite.
Why? Because it makes it easy to categorize different body types. This section will help you easily provide clients with good general information about their current body composition and what changes they need.
What do the numbers at the top mean:
The 100% mark and percentage marks are based on what is normal for individuals of the specific height they report when tested. The tick marks above the histogram allow you to compare your client's values with those of others of the same height and gender.
While the range of healthy values varies, as noted above, the 100% mark represents the average value for individuals of the same height and gender. So if the weight line is extended to 130%, then it would mean that the person you are testing is 30% above average.
Likewise, if your client's weight line is extended to 70%, then this will mean that your client's weight is 30% less than normal for their height.
Clue
This column allows you to show the client the composition of his body in comparison with the values obtained from people of the same height and gender.
Muscle and fat tissue analysis has three components:
WEIGHT
Total body weight (TBW)
SKELETAL MUSCLE MASS (MSM)
Your client's total skeletal muscle weight. These are muscles that can be enlarged and developed through exercise. Unlike the BMT value, which includes everything that is not fat tissue, you can think of an increase in MSM as actual muscle gain.
BODY FAT MASS
This is a value indicating the amount of fat tissue your client has, which combines both superficial and internal fat tissue.
The muscle and fat tissue analysis will also tell you whether your client has a healthy balance of MSM and body fat mass relative to his/her weight.
Clue
The muscle and fat analysis graph allows you to get a general idea of your client's overall body composition by quickly looking at the values. By looking at the lengths of each line and how they relate to each other, you can better understand how to help your client achieve their goals.
MAIN BODY TYPES: C-SHAPE
The three values presented on the Muscle and Fat Analysis Sheet are organized in such a way that you can quickly and easily view your client's body composition.
This is done by drawing one of three “shapes” as you connect the endpoints of the values in the Weight, MMR, and BMI lines.
A person who obtains the C-form has a shorter MSM column compared to the weight and BMI columns. Although this is a characteristic of overweight or obese people, you can also see this form in people who are normal weight or underweight.
Clue
You will want to advise a client with a muscle and fat mass analysis column that looks like the above to reduce body fat mass (which will also reduce their weight) by improving their skeletal muscle mass value. The goal is to help the client improve to I-form and eventually to D-form.
MAIN BODY TYPES: I-SHAPE
Individuals who develop an I-shape have a balanced body composition, which means that the values for Weight, Skeletal Muscle Mass, and Body Fat Mass form approximately a straight line.
Although individuals with this body composition often have a healthy weight and body fat percentage, they are still at risk for health problems if they have too much fat tissue.
Clue
If you are working with a client who has an I-form body composition, you will need to know the client's health wishes before making recommendations.
Typically, people with an I shape do not have a body composition that puts them at risk for health, and so they are in good shape to focus on building muscle mass for strength and size, or reducing body fat to improving overall brownness scores.
MAIN BODY TYPES: D-SHAPE
Individuals who obtain the D-shape have a longer MSM graph compared to weight and body fat mass graphs. This indicates an athletic physique and is considered the ideal body composition shape.
If you are working with a client who has a similar body type, then you need to consider that these individuals usually have specific fitness goals, and your job is to help them achieve those goals.
Clue
Your client may want to increase strength and muscle size. In this case, you need to monitor the MSM and BMI graphs to ensure that the MSM value is increasing without a significant increase in the BMI value.
Other clients may want to work on leanness and lose some fat mass. For clients with such goals, it is necessary to monitor the BMI column, while at the same time taking care to mitigate changes in the MSM value. If the loss in MSM value becomes too drastic, then corrective measures must be taken.
Obesity analysis
In this section you will learn:
. How to estimate your client's body fat percentage. Do your client's weight and BMI (body mass index) indicate a health risk from excess fat tissue?
Obesity analysis includes the signature metric of any body composition analysis: percentage body fat (PBF).
It's a deceptively simple metric - the result of dividing body fat mass by total weight - but it's a better indicator of obesity risk than BMI, which is one of the main reasons for including BMI in the analysis - it's easy to see its shortcomings by comparing it to BMI.
What is the difference between BMI and PTI?
In the InBody analyzer results sheet, you will see a range of values for BMI and PTZ. According to the World Health Organization, values between 18.5 and 24.99 kg/m2 represent the normal range. This normal range is presented on the results sheet, although the InBody device may be programmed to use a different range.
In terms of fat mass, this range varies between men and women, as women tend to have more fat mass than men due to their reproductive system and genetics. The above example is a graph representing the values of a female person and the normal range for females is set to be 18-28% with a mean of 23%.
Clue
You can show your client a body fat percentage value to help them become more aware of their health and the shape they are in. The BMI value should not be used. According to the WHO, the BMI value is a measure of the level in a population, as well as a crude value for individuals.
HEALTHY RANGE
For men, the healthy range is 10-20%.
For women, the healthy range is 18-28%.
History of body composition
In this section you will learn:
. how to recognize trends in body composition changes. how to identify favorable or unfavorable changes in body composition relative to weight
At the bottom of the results sheet is a body composition history that automatically tracks some of the most important body composition metrics. This makes it much easier to spot trends.
For example, take the above results. These results indicate that the person tested has an athletic build and the values are D-shaped; The goal of such a person is to gain muscle mass and lose a certain amount of fat tissue.
Tracking favorable changes
As you can see, the program followed by this individual has clearly been successful. After just two months, his weight had increased by only 1.7 kg, while his muscle mass had increased by 2.3 kg and his body fat percentage had decreased by 2.2%. By any measure, this is a great success!
Clue
If your client's results look similar to those in the example above, then the client's current exercise and/or diet regimen is effective. You may need to make some minor changes to your diet or exercise routine, but you should pay close attention to trends.
Tracking adverse changes
A history of changes in body composition also makes it easy to quickly recognize the appearance of unfavorable changes in body composition, especially when they are masked by a seemingly “favorable” change in body weight loss.
If your client's graph looks like this, then by testing your client's body composition and looking at the overall trend, you can see that most of the weight loss is due to slow loss of muscle mass, leading to a higher percentage of body fat.
Clue
A graph like this can be a real eye-opener for a client because it represents unfavorable changes in body composition where weight is stagnant or even decreasing for the wrong reasons.
Such a person needs advice on making decisions that will help maintain muscle mass with a specific combination of nutrition and strength training.
Chapter Three: Segmental Analysis of Lean Body Mass: Your Magnifying Glass
Segmental analysis of lean body mass
In this section you will learn:
. How to spot problem areas in your client's development. How to compare a client's performance with that of others
. How to determine if your client's body is sufficiently developed in all zones
. How to tell if a client has an unbalanced muscle mass ratio
There is a lot of valuable output on the results sheet. However, segmental analysis of lean body mass, when used correctly, is perhaps the most significant section of the Results Sheet.
Lean body mass vs muscle mass
To fully understand this section, you must be fully aware of its purpose. The information presented in the Lean Body Mass Segmental Analysis shows how much lean body mass is contained in each segment, not how much "muscle" is in each segment.
This is an important difference that you can read more about in our blog, Lean Body Mass vs. Skeletal Muscle Mass: What's the Difference?
Although an increase in skeletal muscle in a body segment will indeed be reflected as an increase in the Lean Body Mass Segmental Analysis chart, not every increase in the lean body mass value can be explained by a change in muscle mass. This is because when calculating lean body mass, the fluid contained in the body is also taken into account. This makes the chart useful not only for tracking muscle mass, but also for monitoring injuries and painful conditions.
Upper and lower graphs
The InBody device divides the body into 5 segments: two arms, two legs and a torso, which can be considered the area between the neck and legs. Information for each body segment is given in the form of two columns.
Top column
The top column shows how much Lean Body Mass, expressed in kilograms, is available in this segment. Similar to the muscle and fat mass column, the top column of the Segmental Lean Mass Analysis compares the number of kilograms of Lean Body Mass with the average expected value of Lean Body Mass for a person of his height.
Your clients should always care about the value being 100% or higher.
Bottom column
The bottom column is different. The number shown in the bottom graph is a percentage and helps you quickly understand how close (or far) each graph extends to 100%.
What does this graph show? It compares your client's Lean Body Mass value to their measured weight. This indicates whether your client has enough Lean Body Mass to maintain their own body weight, where 100% is sufficient.
Clue
In the example above, 3 upper body segments have a value above 100%, but the lower body segments do not.
If you are working with a client like this, he may benefit from exercises aimed at developing muscle mass in his legs. This will help achieve a more balanced body composition and other beneficial results, including reduction in fat mass.
WHICH CLIENTS ARE AT RISK OF UNDERDEVELOPMENT?
Theoretically, anyone can have underdevelopment of muscle mass in any segment of the body, which may be difficult to determine without the use of Segmental Lean Body Mass Analysis. However, some groups of customers may be at greater risk than others. Below are three categories of such people.
1. Adults who lead a sedentary lifestyle
Sedentary adults who do no exercise typically have less than 100% Segmental Lean Body Mass, especially in the legs, primarily due to jobs that require them to sit for most of the day.
2. “Skinny fat” people (sarcopenic obesity)
People with “lean fat” profiles have more fat tissue than is needed for a healthy body, combined with a small amount of lean body mass. Their relatively overdeveloped adipose tissue or underdeveloped muscle mass contributes to body weight gain and can result in values below 100% in one or more body segments.
3. Elderly people
Older adults are at particular risk for underdeveloped lean body mass due to their tendency to lose muscle mass as a result of increased inactivity. This affects their ability to care for themselves as they age and puts them at high risk of falls and broken bones.
MUSCLE IMBALANCE OF THE UPPER AND LOWER BODY
Imbalance of the muscles of the upper and lower body is quite common nowadays due to a sedentary lifestyle; and you will likely encounter cases where the upper body is developed but the lower body is not, as in the example below.