Joseph
Evidence Based
Body composition refers to how much of your body is composed of body fat versus muscle.
Although most people fixate on their body weight when trying to get in shape, body composition is a much more useful metric to track.
The problem with just tracking your body weight is that if you’re new to proper diet and exercise, you’ll lose fat and build muscle at the same time. Your scale weight may not change significantly for several weeks or months, which rankles dieters to no end.
Even though it may not look like you’re making progress, though, your body composition probably tells a different story.
Thus, your real goal when losing weight should be to improve your body composition—to lose fat and maintain or gain muscle.
In this podcast, you’ll learn:
- How to measure body composition.
- What it looks like when you build muscle and lose fat simultaneously (with some body composition examples).
- What the best body composition analysis tool is.
- What the best body composition exercises are.
- And more!
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
Timestamps:
10:10 – What is body composition?
18:26 – How can body composition measurements be incorrect?
29:28 – How do you properly measure body composition?
Mentioned on The Show:
Legion VIP One-on-One Coaching
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
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- 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
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- 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
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- 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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