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Proof Based mostly
Physique composition refers to how a lot of your physique consists of physique fats versus muscle.
Though most individuals fixate on their physique weight when making an attempt to get in form, physique composition is a way more helpful metric to trace.
The issue with simply monitoring your physique weight is that if you happen to’re new to correct weight-reduction plan and train, you’ll lose fats and construct muscle on the identical time. Your scale weight could not change considerably for a number of weeks or months, which rankles dieters to no finish.
Though it might not appear to be you’re making progress, although, your physique composition most likely tells a special story.
Thus, your actual objective when shedding weight ought to be to enhance your physique composition—to lose fats and keep or achieve muscle.
On this podcast, you’ll be taught:
- Easy methods to measure physique composition.
- What it seems like once you construct muscle and lose fats concurrently (with some physique composition examples).
- What the most effective physique composition evaluation instrument is.
- What the most effective physique composition workouts are.
- And extra!
Lastly, if you wish to help the present, please drop a quick review of it over on iTunes. It actually helps!
Timestamps:
10:10 – What’s physique composition?
18:26 – How can physique composition measurements be incorrect?
29:28 – How do you correctly measure physique composition?
Talked about on The Present:
Legion VIP One-on-One Coaching
What did you consider this episode? Have the rest to share? Let me know within the feedback beneath!
+ Scientific References
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- Farinatti, P. T. V., & Castinheiras Net, A. G. (2011). The effect of between-set rest intervals on the oxygen uptake during and after resistance exercise sessions performed with large-and small-muscle mass. Journal of Strength and Conditioning Research, 25(11), 3181–3190. https://doi.org/10.1519/JSC.0b013e318212e415
- Fatouros, I. G., Chatzinikolaou, A., Tournis, S., Nikolaidis, M. G., Jamurtas, A. Z., Douroudos, I. I., Papassotiriou, I., Thomakos, P. M., Taxildaris, K., Mastorakos, G., & Mitrakou, A. (2009). Intensity of resistance exercise determines adipokine and resting energy expenditure responses in overweight elderly individuals. Diabetes Care, 32(12), 2161–2167. https://doi.org/10.2337/dc08-1994
- Shen, W., Chen, J., Gantz, M., Velasquez, G., Punyanitya, M., & Heymsfield, S. B. (2012). A single mri slice does not accurately predict visceral and subcutaneous adipose tissue changes during weight loss. Obesity, 20(12), 2458–2463. https://doi.org/10.1038/oby.2012.168
- Thomas, E. L., & Bell, J. D. (2003). Influence of undersampling on magnetic resonance imaging measurements of intra-abdominal adipose tissue. International Journal of Obesity, 27(2), 211–218. https://doi.org/10.1038/sj.ijo.802229
- Fields, D. A., Hunter, G. R., & Coran, M. I. (2000). Validation of the BOD POD with hydrostatic weighing: Influence of body clothing. International Journal of Obesity, 24(2), 200–205. https://doi.org/10.1038/sj.ijo.0801113
- Fields, D. A., Higgins, P. B., & Hunter, G. R. (2004). Assessment of body composition by air-displacement plethysmography: Influence of body temperature and moisture. Dynamic Medicine, 3(1), 1–7. https://doi.org/10.1186/1476-5918-3-3
- Higgins, P. B., Fields, D. A., Hunter, G. R., & Gower, B. A. (2001). Effect of scalp and facial hair on air displacement plethysmography estimates of percentage of body fat. Obesity Research, 9(5), 326–330. https://doi.org/10.1038/oby.2001.41
- Collins, M. A., Millard-Stafford, M. L., Evans, E. M., Snow, T. K., Cureton, K. J., & Rosskopf, L. B. (2004). Effect of race and musculoskeletal development on the accuracy of air plethysmography. Medicine and Science in Sports and Exercise, 36(6), 1070–1077. https://doi.org/10.1249/01.MSS.0000128182.76254.05
- Fields, D. A., Wilson, G. D., Gladden, L. B., Hunter, G. R., Pascoe, D. D., & Goran, M. I. (2001). Comparison of the BOD POD with the four-compartment model in adult females. Medicine and Science in Sports and Exercise, 33(9), 1605–1610. https://doi.org/10.1097/00005768-200109000-00026
- Evans, E. M., Saunders, M. J., Spano, M. A., Arngrimsson, S. A., Lewis, R. D., & Cureton, K. J. (1999). Body-composition changes with diet and exercise in obese women: A comparison of estimates from clinical methods and a 4-component model. American Journal of Clinical Nutrition, 70(1), 5–12. https://doi.org/10.1093/ajcn/70.1.5
- Clasey, J. L., Kanaley, J. A., Wideman, L., Heymsfield, S. B., Teates, C. D., Gutgesell, M. E., Thorner, M. O., Hartman, M. L., & Weltman, A. (1999). Validity of methods of body composition assessment in young and older men and women. Journal of Applied Physiology, 86(5), 1728–1738. https://doi.org/10.1152/jappl.1999.86.5.1728
- Van Marken Lichtenbelt, W. D., Hartgens, F., Vollaard, N. B. J., Ebbing, S., & Kuipers, H. (2004). Body Composition Changes in Bodybuilders: A Method Comparison. Medicine and Science in Sports and Exercise, 36(3), 490–497. https://doi.org/10.1249/01.MSS.0000117159.70295.73
- Van Der Ploeg, G. E., Withers, R. T., & Laforgia, J. (2003). Percent body fat via DEXA: Comparison with a four-compartment model. Journal of Applied Physiology, 94(2), 499–506. https://doi.org/10.1152/japplphysiol.00436.2002
- Williams, J. E., Wells, J. C. K., Wilson, C. M., Haroun, D., Lucas, A., & Fewtrell, M. S. (2006). Evaluation of Lunar Prodigy dual-energy X-ray absorptiometry for assessing body composition in healthy persons and patients by comparison with the criterion 4-component model. American Journal of Clinical Nutrition, 83(5), 1047–1054. https://doi.org/10.1093/ajcn/83.5.1047
- Prior, B. M., Cureton, K. J., Modlesky, C. M., Evans, E. M., Sloniger, M. A., Saunders, M., & Lewis, R. D. (1997). In vivo validation of whole body composition estimates from dual-energy X-ray absorptiometry. Journal of Applied Physiology, 83(2), 623–630. https://doi.org/10.1152/jappl.1997.83.2.623
- Ioannidou, E., Padilla, J., Wang, J., Heymsfield, S. B., Thornton, J. C., Horlick, M., Gallagher, D., & Pierson, R. N. (2003). Pencil-beam versus fan-beam dual-energy X-ray absorptiometry comparisons across four systems: Appendicular lean soft tissue. Acta Diabetologica, 40(SUPPL. 1). https://doi.org/10.1007/s00592-003-0034-x
- Peterson, M. J., Czerwinski, S. A., & Siervogel, R. M. (2003). Development and validation of skinfold-thickness prediction equations with a 4-compartment model. American Journal of Clinical Nutrition, 77(5), 1186–1191. https://doi.org/10.1093/ajcn/77.5.1186
- Jackson, A. S., & Pollock, M. L. (1978). Generalized equations for predicting body density of men. British Journal of Nutrition, 40(3), 497–504. https://doi.org/10.1079/bjn19780152
- Khaled, M. A., McCutcheon, M. J., Reddy, S., Pearman, P. L., Hunter, G. R., & Weinsier, R. L. (1988). Electrical impedance in assessing human body composition: The BIA method. American Journal of Clinical Nutrition, 47(5), 789–792. https://doi.org/10.1093/ajcn/47.5.789
- Slinde, F., & Rossander-Hulthén, L. (2001). Bioelectrical impedance: Effect of 3 identical meals on diurnal impedance variation and calculation of body composition. American Journal of Clinical Nutrition, 74(4), 474–478. https://doi.org/10.1093/ajcn/74.4.474
- Lukaski, H. C., Bolonchuk, W. W., Hall, C. B., & Siders, W. A. (1986). Validation of tetrapolar bioelectrical impedance method to assess human body composition. Journal of Applied Physiology, 60(4), 1327–1332. https://doi.org/10.1152/jappl.1986.60.4.1327
- Bergsma–Kadijk, J. A., Baumeister, B., & Deurenberg, P. (1996). Measurement of body fat in young and elderly women: comparison between a four-compartment model and widely used reference methods. British Journal of Nutrition, 75(5), 649–657. https://doi.org/10.1079/bjn19960170
- Bosy-Westphal, A., Later, W., Hitze, B., Sato, T., Kossel, E., Glüer, C. C., Heller, M., & Müller, M. J. (2008). Accuracy of bioelectrical impedance consumer devices for measurement of body composition in comparison to whole body magnetic resonance imaging and dual X-ray absorptiometry. Obesity Facts, 1(6), 319–324. https://doi.org/10.1159/000176061
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