LET SCIENCE GUIDE YOUR WAY TO...
by Dr. Matthew Chircop
Body composition is one of the markers of conditioning. In combination with your weight, knowing your body fat percentage will allow you to calculate your total fat mass and your lean body mass.
Changes in fat mass and lean body mass in response to lifestyle changes can help you to determine if those changes are producing the results you desire – for most people, this means a reduction in body fat percentage, and an increase in lean body mass in the long run.
With a few notable exceptions, most of us can only either:
You don’t want to lose too much muscle whilst trying to lose fat, and you don’t want to gain too much fat whilst trying to gain muscle. Otherwise, you’ll just end up making no overall change to your body composition.
Once you have an estimate of your body fat percentage, simply multiply this by your total weight to yield your total fat mass.
Subtract your total fat mass from your total weight to yield your lean body mass.
Now, if you have calculated the total fat mass and lean body mass before your started training and modifying your diet, you can track changes in those values to determine if your lifestyle changes are having the desired effect.
If you are losing just as much or more muscle than fat, you either have a calorie deficit that is too large, or your protein intake is not adequate, or your training or recovery is suboptimal.
If you are gaining just as much or more fat as muscle, then you are either eating too much, or your training or recovery is inadequate.
Adjust your calorie intake, macronutrient ratios, training intensity/volume, or recovery schedule accordingly to optimise results.
Don't forget to post pics of your body transformation journey on Facebook (@bodysculptorsaustralia) and Instagram (@bodysculptorsaustralia) and tag us - we love to see people improving their health.
Improved health through better food choices
It is not a diet, but a healthy way of life
A healthy lifestyle does not have to be boring, it is all about delicious food
You might also be interested in the following articles:
8 reasons why meal planning will ensure you lose weight and keep it off for good
Understanding portion sizes
Diet sabotage – drinking your calories
The secret to eating for weight loss
Integrated approach to long term weight loss & better health
Consistency – The Key to Success
Aesthetics Part 1 – Aspects of Attractiveness
Diet, training & recovery
Structuring your strength training workout
Overtraining – too much of a good thing
Leanness and muscularity
Restricting calories – when things go wrong
Do I really need to go on a calorie-controlled diet to lose weight?
Welcome. I am Dr Megan Chircop. I am a medical scientist and nutritionist with 20 years in medical research. As such, I have extensive knowledge and a thorough understanding of how the body works. I am able to simplify the science behind the way food fuels the body and mind to provide energy and nutrition needed to achieve optimal health and vitality. I am also a keen sportswoman, and have extensive knowledge of sports nutrition.
Please be respectful of other participants in the conversation. We'd love you to keep your comments respectful, friendly and relevant. Differences of opinion are welcome, but trolling and abuse of other commentators and the Body Sculptors Australia team is not, and will result in blacklisting.