How to calculate muscle mass. Dry body weight, optimal fat percentage and ideal weight
Knowledge of this parameter seems to be very important for assessing the health reserve, since muscle tissue is biologically active.
To do the work you need: caliper, centimeter tape.
Measure with a centimeter tape at rest of the circumference of the shoulder, forearm, thigh, lower leg, and also the thickness of the skin-fat folds on the forearm (front and back) with a caliper. Using the formula of the Matejka, you can calculate the absolute mass of muscle tissue:
M \u003d Lr2k,
where M is the mass of muscles in kg; L is the growth in cm; r is the average value of the circumference of the shoulder, forearm, thigh, lower leg; k \u003d 6.5 (constant); S is the sum.
r \u003d (S circumferences of the shoulder, forearm, thigh, lower leg / 25,12) - (S skin-fat folds of the shoulder, forearm, hip, lower leg / 100).
Then, the percentage (relative) amount of muscle tissue is determined and compared with the standards for the sport:
(M / P) · 100where P is the weight in kg.
B. Determination of the specific gravity (or density) of the body (g / cm3)
More often, the calculation method for determining the specific gravity or density of the body is used. It is expressed by a larger value among representatives of high-speed power activity. To calculate the specific gravity, you need to know the percentage of fat in the body:
Oud . weight \u003d 554.8 / (OSL · 504.4),
where OSJ is the relative fat content.
The data obtained are compared with the standards for the sport (see table. 2).
To calculate the density of the body, you can use the equation of Pascall et al. (1956):
D \u003d 1.088468 - 0.007123; T - 0.004834; M - 0.005513; A,
where T is the thickness of the skin-fat fold in the mid axillary line at the level of the xiphoid process of the sternum;
M is the thickness of the fold in the middle between the nipple and the front axillary line;
And - the thickness of the folds on the rear surface of the shoulder.
D. Determination of water content in the body
Goal: determine the state of water metabolism by the quantitative content of water in the body.
Work algorithm: using the formulas below, determine the total water content in liters and percent, compare with the normative, make an indirect conclusion about the optimal exchange of fluid in the body, taking into account the importance of this parameter for those engaged in physical education and sports.
Theoretical basis. Water makes up 60-70% of body weight. It is known that with an increase in fat content, the amount of water in the body decreases. Women have more fat mass than men (28% and 18% respectively), and water is 10% less. Intracellular fluid accounts for up to 40% of body weight, extracellular fluid - up to 20% (lymph, synovial, spinal and cranial), intravascular - 5%.
(4.34 -3.983 / D) · 100,
where d is the specific gravity of the body. E. Mallits et al. (1970) propose taking gender into account when determining the water content in the body.
For men, the calculation formula is used:
1,065 + 0,603 · Weight;
for women:
For men with a height of less than 132.7 cm, the formula is used:
-21.993 + 0.406 · Weight + 0.209 · Height;
above 132.7 cm:
1.927 + 0.465 · Weight + 0.045 · Height.
For women above 110.8 cm:
-10.313 + 0.252 · Weight + 0.154 · Height;
below 110.8 cm:
0.076 + 0.507 · Weight + 0.013 · Height.
RESULTS ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
________________________________________________________________________
Task 4. The study of methods for assessing physical development
To assess physical development, you can use the methods of standards, indices and correlation in the complex.
A. Method of anthropometric standards
Goal: master the specified methodology by analyzing your own data presented in the form of an anthropometric profile for assessing individual health.
Work algorithm: physical development indicators of the subject are compared with the standard ones for a similar group of people (by sex, age, profession, place of residence), find the difference in indicators and express it in sigmal deviations from the standard, and an anthropometric profile is constructed from these data.
Methodical support of the topic. Standards are created based on the measurements of a large, homogeneous group of people and the calculation of the average value of a trait. The table below shows the average values \u200b\u200bof indicators of physical development of students and athletes. If the indicator of the subject is greater than that given in the table (M), they receive the difference with the “+” sign, if less - with a minus (column “difference in absolute numbers”).
The tables give the standard deviation from the mean (s). Divide the found difference by s, the resulting number with the same sign, write in the column "difference in s".
If the difference is within ± s, then this is the average value of the indicator (standard); from ± s to ± 2s - below or above the standard; at the value<2s - низкое, а >2s - high deviation from the standard.
The obtained values \u200b\u200bare postponed on the profile, a graph is built by connecting the points (difference in s) of all measured indicators. Then, an analysis of the features of the constructed profile is made, possible causes of significant deviations of each indicator from the standard value are identified and based on this, recommendations are made to the subject.
Yesterday I got involved in a discussion in one of the branches in the ru-hellife community. The discussion was on an eternal topic, which for some reason excites the girls from this community most of all, who want to get the slender look of their body as quickly as possible (often at any cost and without applying the head): how many grams of protein per day and how to eat carbohydrates, if "do not love."
Legs grow, obviously from confusion in the heads associated with orientation in the choice of diet (diet - from the Greek. Díaita - lifestyle, diet). Many, having read the posts and claims that fast (key!) And effective weight loss can only be done with the help of power (which is true, but not all), immediately rush to the gym to do free weights with "iron". At the same time, in food, of course, they are guided by the recommendations of bodybuilders, who are recommended to eat a lot of protein during intensive exercises with large weights and, in general, build their diet by dancing on the amount of protein (which is understandable, since physiological needs for protein increase with intense power loads) . Of course, girls blindly copy the proposed formulas, forgetting that they are recommended athletes, that is, people seriously, intensively, and with large weights working in the gym, several hours a day. And so, girls desperately wanting to quickly get athletic forms, infuse 150 grams of protein (usually an animal, because it’s completely forgotten about vegetable, for some reason) a day, while spending 3 hours in the hall in Week and operating with bars of 20-30-40 kg. And all this with the growth of, say, 160-165 and a weight of 60-65 kg. And at the same time, carbohydrates consume 100 grams.
It amazes me so much that it could not resist and answered that with light physical education (including power training), as it seems to me, you need to eat more balanced.
During the discussion, recommendations surfaced on the amount of protein consumed per day and its calculation. I referred to Oleg Tern's sensible post devoted to a review of the importance of protein in our body and vital functions. There, in particular, figures are given that for an average person in the process of metabolism, 25-30 grams of protein per day are consumed. In other literature, I subtracted the figure 0.35 g per kg of weight, which, in general, is the same.
In addition, I referred to the recommendations of the American National Academy of Sciences: an average woman is recommended to consume about 45 grams of protein per day and a man - about 52 grams. If a woman is breastfeeding - 71 grams of protein per day. Moreover, it is important that the protein was not only animal, but also vegetable.
As an argument, I also cited hygiene standards as an example. ratios of proteins, fats and carbohydratesrecommended by the Ministry of Health of most developed countries for ordinary people (not athletes and non-athletes): 1 - 0,5 - 2,5-3 . Also, quoted from the above Oleg Tern post:
"The norm is considered to be consumption of about 0.8-1.2 g of protein per kg of weight; WHO speaks of 0.6-1 g, and also indicates the need to reduce its intake with age, but this does not take into account physical inactivity apparently. Adequate consumption figures fit into 0.8-2 g / kg of weight.
A larger amount leads to an overload of the body's excretory systems, not only because of the direct effect on the liver and kidneys, which are forced to utilize increased amounts of nitrogen, but also indirectly - say, for an adequate metabolism, the ratio of proteins to carbohydrates should be 1: 3-4, and the increase the amount of protein in the diet will shift the balance in the BJU. "
But here it is not entirely clear what kind of weight is meant. When clarifying this issue, Oleg himself gave explanations, referring to, from which it is clear that when calculating the required amount of protein per day to operate more correctly with the concept of " dry body weight"(Lean Body Mass).
I thought and looked for information on this topic. Indeed, many experts, researchers, as well as all kinds of consultants on healthy eating and beach-body building pro-trainers recommend that when determining their guidelines for ideal physical parameters, they rely on the amount of dry body weight and the optimal percentage of fat mass.
What is lean body mass?
This is the weight of our muscles, internal organs, blood, skin, and body fluids. That is, our weight without fat and the contents of the gastrointestinal tract ;-)
SMT \u003d Current Weight - (Current Weight * Current% of body fat)
SMT \u003d Current Weight - Current Fat Weight
How to measure the current percentage of fat mass?
There are many different techniques. For example, I have at home a scale that can measure the weight of fat with a total weigh.
Of course, these data are approximate, so I decided to double-check. The numbers, in general, converged almost exactly. I am not an athlete, such an assessment is enough for me ;-)
Another measurement method, more accurate than the scales, is using a special device - a caliper. The seven-point method of taking body measurements with a caliper was proposed by Dr. Jackson and Pollock. with pictures and a reader - you can count ;-)
What is the optimal percentage of fat mass?
This, in fact, is the optimal weight of all our fat in the body, -) The optimal percentage of fat mass differs in men and women, and greatly depends on your type activity, and also slightly depends on age. Let's see in more detail.
In the USA, they usually focus on the numbers given by the American Council on Exercise (ACE):
Essential fat - essential fat; Athletes - athletes, athletes; Fitness - a person who is actively involved in physical education; Average - average layman; Obese - obese philistine ;-)
I will explain:
Essential fat - the minimum amount of fat required for physical and physiological health. However, there are different versions about how much fat can be considered healthy. With reference to the research work of the team led by Dr. Gallagher, the American Journal of Clinical Nutrition (2000) concluded that a low percentage of body fat is recognized as "underfat", which is interpreted as "unhealthy." According to this scientific study, men aged 20–40 years with a fat percentage of less than or equal to 8% are considered “underfat”, and the “healthy” range is between 8-19%. For women in the same age group a fat percentage of less than 21% is "underfat" and 21-33% is considered "healthy."
You can also evaluate your current indicators and determine the optimal using these plates made on the basis of Jackson and Pollock studies (the leftmost column, gray background is age):
for men
for women
Here: Lean - lean, Ideal - perfect, Average - average, Above average - bust ;-)
(Jackson, A. S., & Pollock, M. L. (1978). Generalized Equations for predicting body density of men. British Journal of Nutrition
Jackson, A. S., Pollock, M. L., & Ward, A. (1980). Generalized Equations for predicting body density of women. Medicine and Science in Sports and Exercise)
Now that we finally figured out and were able to determine our indicators of dry body mass, the current percentage of fat mass and the optimal percentage of fat mass can be determined based on our data and needs:
- your ideal weight and target percentage of fat;
- the amount of protein needed per day, in accordance with the way of life, the type and intensity of exercises and / or classes;
- target corridor by calories, in accordance with the goals (lose weight, gain muscle mass);
- balanced ratio and percent of BJU on a daily diet (diet)
Let me give you a beautiful tablet, which shows your weight rating based on the ratio of current weight to height. It is based on the well-known Body Mass Index. Of course, it is very wide in the range of assessment, but it still gives at least a general idea of \u200b\u200bwhether you are overweight or not \u003d) Although, if you are reading this, then you probably think that you have it ;-)
Be that as it may, if you are in the blue zone - it’s time to start eating more, if in the green - just continue to take care of yourself, if in the yellow - it’s time to count calories and revise your diet, well, if you have orange or red - go to the doctor.
I will write about my personal data on the current measurements given in this article as a separate post, only for friends. ;-) I observe some privacy.
Knowledge of this parameter seems to be very important for assessing the health reserve, since muscle tissue is biologically active.
To do the work you need: caliper, centimeter tape.
Measure with a centimeter tape at rest of the circumference of the shoulder, forearm, thigh, lower leg, and also the thickness of the skin-fat folds on the forearm (front and back) with a caliper. Using the formula of the Matejka, you can calculate the absolute mass of muscle tissue:
M \u003d Lr2k,
where M is the mass of muscles in kg; L is the growth in cm; r is the average value of the circumference of the shoulder, forearm, thigh, lower leg; k \u003d 6.5 (constant); S is the sum.
r \u003d (S circumferences of the shoulder, forearm, thigh, lower leg / 25,12) - (S skin-fat folds of the shoulder, forearm, hip, lower leg / 100).
Then, the percentage (relative) amount of muscle tissue is determined and compared with the standards for the sport:
(M / P) · 100where P is the weight in kg.
B. Determination of the specific gravity (or density) of the body (g / cm3)
More often, the calculation method for determining the specific gravity or density of the body is used. It is expressed by a larger value among representatives of high-speed power activity. To calculate the specific gravity, you need to know the percentage of fat in the body:
Oud . weight \u003d 554.8 / (OSL · 504.4),
where OSJ is the relative fat content.
The data obtained are compared with the standards for the sport (see table. 2).
To calculate the density of the body, you can use the equation of Pascall et al. (1956):
D \u003d 1.088468 - 0.007123; T - 0.004834; M - 0.005513; A,
where T is the thickness of the skin-fat fold in the mid axillary line at the level of the xiphoid process of the sternum;
M is the thickness of the fold in the middle between the nipple and the front axillary line;
And - the thickness of the folds on the rear surface of the shoulder.
D. Determination of water content in the body
Goal: determine the state of water metabolism by the quantitative content of water in the body.
Work algorithm: using the formulas below, determine the total water content in liters and percent, compare with the normative, make an indirect conclusion about the optimal exchange of fluid in the body, taking into account the importance of this parameter for those engaged in physical education and sports.
Theoretical basis. Water makes up 60-70% of body weight. It is known that with an increase in fat content, the amount of water in the body decreases. Women have more fat mass than men (28% and 18% respectively), and water is 10% less. Intracellular fluid accounts for up to 40% of body weight, extracellular fluid - up to 20% (lymph, synovial, spinal and cranial), intravascular - 5%.
(4.34 -3.983 / D) · 100,
where d is the specific gravity of the body. E. Mallits et al. (1970) propose taking gender into account when determining the water content in the body.
For men, the calculation formula is used:
1,065 + 0,603 · Weight;
for women:
For men with a height of less than 132.7 cm, the formula is used:
-21.993 + 0.406 · Weight + 0.209 · Height;
above 132.7 cm:
1.927 + 0.465 · Weight + 0.045 · Height.
For women above 110.8 cm:
-10.313 + 0.252 · Weight + 0.154 · Height;
below 110.8 cm:
0.076 + 0.507 · Weight + 0.013 · Height.
RESULTS ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
________________________________________________________________________
Task 4. The study of methods for assessing physical development
To assess physical development, you can use the methods of standards, indices and correlation in the complex.
A. Method of anthropometric standards
Goal: master the specified methodology by analyzing your own data presented in the form of an anthropometric profile for assessing individual health.
Work algorithm: physical development indicators of the subject are compared with the standard ones for a similar group of people (by sex, age, profession, place of residence), find the difference in indicators and express it in sigmal deviations from the standard, and an anthropometric profile is constructed from these data.
Methodical support of the topic. Standards are created based on the measurements of a large, homogeneous group of people and the calculation of the average value of a trait. The table below shows the average values \u200b\u200bof indicators of physical development of students and athletes. If the indicator of the subject is greater than that given in the table (M), they receive the difference with the “+” sign, if less - with a minus (column “difference in absolute numbers”).
The tables give the standard deviation from the mean (s). Divide the found difference by s, the resulting number with the same sign, write in the column "difference in s".
If the difference is within ± s, then this is the average value of the indicator (standard); from ± s to ± 2s - below or above the standard; at the value<2s - низкое, а >2s - high deviation from the standard.
The obtained values \u200b\u200bare postponed on the profile, a graph is built by connecting the points (difference in s) of all measured indicators. Then, an analysis of the features of the constructed profile is made, possible causes of significant deviations of each indicator from the standard value are identified and based on this, recommendations are made to the subject.