What are the best ways to measure improvements in body composition?
This article will answer the question, "How can I determine improvements in my body composition?" In my role as an obesity specialist I frequently encounter people who want to improve their fitness and health. Weight loss isn't the only indicator of progress in this quest. The improvement of overall body composition can also be a key factor. These include factors like muscle mass, body fat, water weight, and bone density. We will discuss why it's important to track improvements in your body composition.
Measurements of improvements in body composition are important
Simple weight measurements are often misleading. If you exercise regularly, gain muscle and lose fat while your body becomes leaner, and your weight doesn't change, it could even go up. A study in The American Journal of Clinical Nutrition found that improving your body composition can reduce the risk of diabetes and cardiovascular disease, amongst other benefits.
How to Measure Body Composition
It's important to know that measuring your body composition does not mean obsessing about numbers, but rather getting an accurate picture of how you are doing. Bioelectric impedance analyses (BIA), Skinfold Calipers and DEXA Scans are the most popular ways to determine body composition. These methods differ in accuracy, accessibility, and cost. Before choosing the best method for you, consult a health professional or certified fitness trainer.
Example of how to measure improvements in body composition
- Bioelectrical Impedance Analysis (BIA), a method that sends a tiny electrical current to your body in order to measure body fat or muscle mass. This feature is available on many modern scales.
- Skinfold Calipers - This technique measures your skinfold thickness at various parts of the body. These measurements can be used to calculate your body fat percentage.
- DEXA Scan : A DEXA scan is considered one of the best methods to determine bone density. It also measures muscle mass and body fat.
- This technique involves submerging the body in water and determining its composition by buoyancy.
- This method is similar to hydrostatic weighing but uses air to determine body weight and volume.
Measurements of improvements in body composition
When measuring body composition, consistency is important. Measure under the same conditions every time, such as at the same time, with similar hydration and food intake. Instead of focusing on numbers alone, you should also pay attention to your feelings and the fit of your clothing. These measurements should not be used to define your journey towards health, but rather as a guide.
Conclusion
Measuring improvements in your body composition will give you a better picture of how well-rounded and fit you are. You can accurately monitor changes in body composition, such as muscle mass or fat. This is not possible if you rely solely on your weight. Understanding the importance of the technique, how to start, and using the correct techniques will help you monitor and maintain your progress.
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