Body composition changes

Kerrie iphone Nov 2013 671

I know first hand how much we dwell on our body shapes, weight via scales and body fat. I really hope that each year people become more aware of what’s really important and where the focus should lay – Overall Health!

But as this may be the long term goal for some, I know the short term goal is to reduce body fat and lose weight.

Please be aware of what “fat” is in regards to body composition.

Firstly body composition changes do occur in short term resistance training programs (6 to 24 weeks), in various training programs. Normally the body is divided into two compartments when examining the body composition. The terms lean body mass (LBM) and fat free mass (FFM) are often used interchangeably. However, the two terms have different definitions. LBM refers to essential fat plus all non-fat tissue. Essential fat is the fat necessary to allow normal body functions. It is not possible to have 0% fat. Fat stores are needed to pad the heart, kidneys, and other vital organs; they also serve as structural components of membranes and as fuel stores for energy. With the commonly used means to determine body composition (hydrostatic weighing, skinfolds, dual energy absoptiometry), it is not possible to differentiate between essential fat and nonessential fat, so FFM is actually what is being determined.
Fat weight is the weight of fat contained in the body. Total body weight equals FFM plus fat weight.
For the purpose of comparison, fat weight is frequently expressed as a percentage of the total body weight or percentage body fat (% fat).
For example, if a 65kg athlete is 20% fat, his FFM, fat weight, and total body weight are related as follows:

Fat weight       = 0.20 x 65 kg
= 13 kg

FFM                 = total body weight – fat weight
= 65 kg – 13 kg
= 52 kg

So therefore don’t always rely heavily on what the scales say as your weight whilst you continue to increase your strength in your resistance training! I can’t emphasise enough the importance of resistance training and its benefits across the board. I know women are now embracing the use of strength training and realise how you don’t bulk up, don’t go by scales all the time be guided on how you feel (healthy state) and how strong you’ve become. Normally the goals of strength training programs are to increase FFM and decrease fat weight and percent fat. Increases in FFM are normally viewed as mirroring increases in muscle tissue weight.

The more muscle mass you have the better the calorie burn – more on that later…in the meantime incorporate three strength sessions a week at least!