What is your Body Composition - Weight Management 101

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What is your Body Composition ?

 Body Composition is a method of describing what the body is made of. It includes fat, muscles mass, bone, organs, and water.
It also describes weight more accurately than BMI because it show changes in fat mass, muscle mass and body fat percentage.
Two people of the same sex and body weight may look completely different from each other because they have a different body composition.

What is the ideal body composition for male and female ?

Two things that we use as guidance for ideal body composition is Body Fat Percentage and Muscle Mass Percentage.

Fat Mass refers to all fat tissues in our body including essential and storage body fat.
Essential body fat is a base level of fat that is found in most parts of the body, it's necessary to maintain life and reproductive functions.
Storage fat is fat that accumulates in adipose tissue, be it subcutaneous fat (deep under the dermis and wrapped around vital organs) or visceral fat ( fat located inside the abdominal cavity, between organs).

Ideal Body Fat Percentage for Male and Female


Muscle mass refers to skeletal muscle.
This type of muscle is important for mobility, balance and strength. If we have low muscle mass, it means we have lower than average muscle for our age and gender.
If we have high muscle mass, our muscle mass is higher than average.

 Ideal muscle mass for male and female

How to improve body composition ?

 We can improve it by decreasing body fat and increasing muscles.
Any of these changes will lead to a decrease in our body fat percentage. Diet and exercise can affect body weight and body composition.

Diet
If we eat more calories than output, we will gain weight.
It's tricky, if we do exercise a lot, the weight gain can be converted to muscles gain.
However, if we eat less calories, we may lose weight, but we may lose the muscles as well.
Our diet composition affect this nutrition.
To build more muscles, we need to have more protein especially plant protein and fibers for our diet.
The key is keeping calories intake, increase protein and fibers intake

Exercise
Exercise is important to increase calories output as well as optimal muscle growth.
Our muscles need to be challenged especially weight training.
The recommended exercise is 150 - 250 minutes of exercises per week and at least 3x weight training.

Reading Source
https://inbodyusa.com/general/what-is-body-composition/
https://www.healthline.com/nutrition/improve-body-composition#section4
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/body-composition
https://www.calculator.net/body-fat-calculator.html
https://www.healthline.com/health/muscle-mass-percentage#muscle-percentage

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