Article # 587. Burn The Fat Feed The Muscle

Billions of dollars are spent annually on weight loss products targeting those who want fast results. But real weight loss takes time and should never be the result of a quick fix. Building muscle means feeding muscle, and burning fat means losing fat. Forget about fad diets and dietary supplements, and bring your attention to the real solutions of looking and feeling great, common goals in today's health- and image-conscious society.

Step 1

Eat breakfast. After an overnight fast, the body needs energy from food to jump start your metabolism. Eat a combination of protein, complex carbohydrate and a healthy fat each morning. Example: oatmeal topped with nuts and a banana.

Step 2

Be active. When you participate in physical activity, you burn calories and fat. The more intense the activity, the more fat you burn, and the easier it is to keep your weight under control. Aim for 30 to 60 minutes most days of the week. But you don't need to set aside major chunks of time. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials.

Step 3

Refuel with protein. Protein is one of the body's main building blocks for muscle. Have a protein source at each meal and snacks. Examples: eggs, peanut butter, chicken, fish, beans, milk, yogurt and cheese.

Step 4

Avoid bad fats, and add good fats. When the body doesn't use fat for energy, it's stored in body cells, causing those unwanted fat pockets. Bad fats contain saturated and trans fat and are most commonly found in food like butter and red meat. Aim for good fats, including monounsaturated and polyunsaturated, found in food like avocados, olive and canola oils and fish. Another way to decrease fats is to eat grilled, steamed, boiled and poached foods that use little or no fat as part of the cooking process.

Step 5

Stay hydrated. Hydrating purifies the body. Water is best; it cleanses and removes toxins, fills our cells and suppresses appetite, which can lead to burning fat and fueling muscle. Drink at least four to six glasses of water each day, and eat an abundance of fruits and vegetables.

Article # 583. How to get Muscle Toned

How to Get Toned

Here we'll assume here that, by "get toned," you mean that you would like to achieve the popular, conventional definition of muscle tone, rather than the actual definition. To be more specific, you would like your muscles to be clearly defined and to have a firm appearance. And, if you are female, you also probably want to ensure that your muscles "don't get too big."

There are two things that can and should be done to acquire muscle tone. They are as follows:

1. The first thing that you must to do acquire the popular definition of muscle tone, and this is an absolute requirement, is reduce your overall body fat. Reducing body fat thins out the subcutaneous fat layer under your skin, bringing it closer to, and pulling it tight around the contours of your muscles.

After completing just this one fat reduction step, some people will find that they've achieved the muscle tone that they desire, because they already have a well developed musculature hiding beneath their fat. The vast majority of people, however, will find that they aren't entirely happy with the appearance of their muscles once they have reduced their body fat, and so step number 2 below becomes necessary.

2. The second thing that can be done to develop muscle tone is strength training. For a lucky few people this step might not be required, from a purely aesthetic perspective, because they already have well proportioned muscles under the fat layer removed in step 1 above. But for most people a strength training program, in addition to body fat reduction, is necessary to develop muscle tone. The optimal training program for developing muscle tone must focus on improving muscle strength, as opposed to muscle size or muscle endurance. This type of training requires that you lift heavier weights for fewer repetitions. You can review the specific recommended lifting guidelines for building muscle strength here.

Article # 581. Difference Between Slow-Twitch and Fast-Twitch

 

Muscle fibers can be put into one of three categories: Slow twitch or type 1, type 2a and fast twitch or type 2b. Type 2a are essentially fast-twitch fibers but their ability to adapt the traits of both type 1 and 2b fibers according to the training you perform means that they are normally classified as intermediate fibers. There are a number of chemical, functional and structural differences between slow- and fast-twitch muscle fibers.

Blood Supply

Slow-twitch fibers have a very good blood supply -- so much so that they are often referred to as red fibers. This plentiful supply of blood ensures that slow-twitch fibers receive a large amount of oxygen, which allows them to work for a long time before becoming fatigued. In contrast, slow-twitch fibers have a relatively poor blood supply and are subsequently referred to as being white in color. The lack of blood results in relative oxygen restriction, so fast-twitch fibers tend to fatigue much faster than the better oxygenated slow-twitch fibers.

Density of Mitochondria

Mitochondria are energy-producing cells, which create adenosine triphosphate or ATP for short. ATP is your body's essential chemical fuel and is necessary for all energetic reactions. Slow-twitch fibers have a high number of mitochondria, which provide them with an almost limitless amount of energy. Combined with their high blood supply, slow-twitch muscle fibers are ideally suited to long, endurance-type activities. On the other hand, fast-twitch fibers have considerably fewer mitochondria and, as a result, fatigue far quicker than their slow-twitch counterparts.

Diameter and Force Production

Fast-twitch muscle fibers have a larger diameter than slow-twitch fibers. They also have the greatest hypertrophy or growth potential. The larger the cross-sectional size of a muscle fiber, the greater the amount of force it will be able to produce. Fast-twitch fibers are best suited to high-intensity but short-duration activities such as lifting heavy weights or sprinting. Slow-twitch fibers are much smaller in diameter and are far less powerful. While they cannot generate large amounts of force, they can generate low amounts of force for long periods of time. They have very little potential for hypertrophy and are best suited to endurance activities such as walking and cycling long distances.

Preferred Fuel Source

Fast-twitch fibers use ATP derived from glucose for fuel. For very short, intense contractions lasting up to 10 seconds, the ATP is supplied by stores within your muscles. In activities lasting from 10 seconds up to around three minutes, ATP is produced during the incomplete breakdown of stored glucose -- a substance called glycogen. This process results in the production of the fatiguing waste product lactic acid.

In contrast, slow-twitch fibers use a mixture of glucose and fats for energy. The lower the intensity of the activity, the greater the amount of fat used. As intensity levels rise, fat metabolism decreases while carbohydrate metabolism increases. If intensity continues to rise, slow-twitch fibers are unable to continue working and fast-twitch fibers will take over.

 

 

Article # 572. Burning Fat Versus Building Muscle

If you're dedicated to getting toned abs, a larger stomach is probably the very last thing you want. If you're only doing ab exercises, your stomach may actually get larger. Instead, you need to focus on a full-body fitness routine that includes fat-burning cardio and cutting calories from your diet.

Burning Fat Versus Building Muscle

To get toned abs, you have to achieve two goals. First, you'll need to burn fat, which is the culprit behind a large, flabby stomach. While ab exercises such as crunches do burn some calories, they won't burn enough fat to help you lose weight on your stomach. Building muscle through ab exercises will only result in a difference if you're also losing fat. Otherwise, building muscle underneath a layer of fat can actually make your stomach look slightly larger.

Post-Workout Swelling

When you exercise, your heart rapidly pumps blood to your muscles and organs, and this can cause your stomach muscles to temporarily puff up and look larger. Exercise also causes microscopic tears in your muscles. The process of healing these tears is what causes bigger muscles, according to the book "Exercise Physiology." But these tears also cause temporary inflammation. If you're not burning fat, the temporary swelling in your ab muscles can make you look heavier.

 

Too Many Calories

You can do thousands of crunches and run 10 miles every day and still not see a change in your waistline. To achieve your fitness goals, you have to strike a balance between removing calories from your diet and burning them through exercise. You have to get rid of 3,500 calories for every pound you want to lose, and if you're overeating, this goal will be impossible. You may gain weight in your stomach, causing your efforts to go to waste.

Ab Toning the Right Way

If you want to tone your abs, focus on working your whole body, because spot reduction is impossible. Get plenty of cardiovascular exercise such as swimming, running or cycling. At 185 pounds, for example, you'll burn 355 calories running 5 mph for 30 minutes. Abdominal exercises can help strengthen your core and make your muscles more visible as you shed fat. Try routines such as the captain's chair, bicycle crunch and exercise ball crunch, which are found to be the most effective ab exercises.

Article # 551. Lose Fat Without Losing Muscle

The art of cutting, losing body fat without losing muscle mass. Learn how you should eat and train if you want to keep your lean muscle mass and lose that excess fat!

Planning

In order to lose body fat we have to have a reason as to why we want to achieve this goal, is it (a) Make you look good (b) Health benefits (reduce heart disease, lower cholesterol etc) (c) Holiday/Vacation (c) Competition (d) or just to see if you can.

There are many reasons why people choose to get to a low body fat percentage, but to achieve your goal in a half-hearted fashion will not work. Remember that the body likes to be at a set point of body fat and will try everything it can to maintain this set point, the main way that the body achieves this is by slowing the metabolism down, or by holding body fat and using muscle tissue, the body is clever and it has evolved over thousands of years, so were not going to trick it into change over night.

You have to plan your life around wanting to change, your aim must be clear and precise as to why you want to do it, you must set a date to start, tell your friends/family that you are going to do it, and that you are going to start on a certain date, you will need the support from the other people whilst you are embarking on this new regime. It is not easy to achieve a low body fat percentage and you must be 100% committed to your aim.

Setting Goals

Write down the reasons as to why you want to achieve this aim, i.e., “I want my body fat to be ...X...” But be realistic, you wont achieve a 15% reduction in a few weeks.

By writing down your aims you have made a statement and setting yourself a goal, and get rid of any thoughts of “I wish I was…….etc. Your statement now is I will loose “X” amount of pounds in “Y” amount of time. Set goals that are ambitious yet achievable. You might not know how far you can go in losing fat, so find an example like in fitness magazines, you might of seen the before and after pictures of people who have been losing fat for a while, and pin it on your wall for inspiration.

Now you have written your goals down make copies and hang them everywhere you see them regularly, i.e. bathroom mirror, refrigerator door, inside the car, just to reinforce what you are about to achieve, Remember that there will be set backs, but you will be able to get back on track because remember “you are going to achieve this”.

Nutrition

Restricting calories does not work, your body has safety mechanisms which will work the other way and store fat, an enzyme called lipoprotein lipase is the enemy in trying to lose fat, it slows the metabolism and makes you store fat as a last resort for energy, and on top of that the body then gives up our muscle tissue for energy, you will lose weight but the wrong weight, Muscle is 70% water so on the scales you think you are doing well but it is muscle and water that has gone and considering that muscle burns calories this then further reduces your metabolism, when you come off the diet you will gain back every ounce of the fat you had and some more for “insurance” in case you do this again, so now you can eat less and still get fat.

Meal Frequency

You must eat regularly which means never go more than three hours without eating food, which means that you will be having six or seven meals a day. You won’t be eating any more calories than you need but all you have done is spread the calories evenly over the day, this in turn increases the metabolism, stops craving, and stops the highs and lows of blood sugar. You will have more energy and less hunger pangs, the food will be more easily digested and you will create a metabolic environment that supports healthy fat loss and muscle gains.

Meals

When trying to lose body fat we have to eat less then our body requires in the day to create a “negative balance”. Instead of counting every single calorie that you eat, we go about this differently we count portions, and a portion is the size of the palm of your hand, or the size of a clenched fist. This is a basic easy way to eat your food. Without the right foods you will not see results, food and training is the key.

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Article # 466. Examples of Isotonic & Isometric Exercises

Exercises can be classified as isotonic or isometric. Isotonic exercises involve a eccentric or lowering phase and a concentric or lifting phase. Isometric exercises involve no joint movement at all but tension is developed within a muscle or muscle group to support a load. Isometric contractions are sometimes called static contractions. Isotonic and isometric exercises can be used to develop strength, muscle size and muscular endurance; however, isotonic exercises are generally better for developing functional strength as they mimic common joint movements.

Isolation Isotonic Exercises

An isolation isotonic exercise involves movement around a single joint. Despite the term, isolation exercises do not target single muscles as numerous muscles cross each major joint. Isolation exercises are used by body builders to target specific areas of their body. Examples of isolation isotonic exercises include leg extensions, leg curls, seated and standing calf raises, side lateral shoulder raises, front shoulder raises, pec deck flies and preacher curls. The primary muscle involved in initiating the movement is called the agonist and is the target muscle in this type of exercise.

Compound Isotonic Exercises

Compound isotonic exercises involve movement at more than one joint. As well as requiring an agonist, compound exercises also recruit muscles called synergists to assist the movement. Synergist muscles tend to be smaller than agonists. In pressing exercises, the main synergists are the triceps and in pulling exercises the main synergist is the biceps. Examples of compound isotonic exercises include pushups, pull-ups, barbell and dumbbell shoulder presses, squats, lunges and dead lifts. Compound exercises are more functional as they mirror every day or sporting movements and have a carry-over to real life activities.

Lower Body Isometric Exercises

Your lower body contains the majority of your overall muscle mass. A strong, well developed lower body can make everyday tasks such as walking, climbing stairs and standing easier. You can develop your lower body conditioning by performing isometric exercises. Isometric exercises do not require any equipment and thus are ideal for doing at home. This form of exercise was popularized by physical culturist Charles Atlas who designed a workout program based on static exercises that he called "Dynamic Tension." Examples of isolation lower body exercises include the wall squat hold, lying hip bridge, static lunge hold, static knee extension and knee squeezes against a pillow or small medicine ball.

Upper Body and Core Isometric Exercises

Although your upper body and core represent a smaller area of muscle than your lower body, these muscles are no less important. Strong upper body and core muscles help you lift heavy objects by supporting your spine, stabilizing your shoulders and encouraging good posture. You can increase your strength in your upper body exercises by performing isometric pushups, isometric pull-ups, self-resisted biceps curls and triceps extensions. Isometric core exercises include planks, side planks, abdominal vacuums, wrestler's bridges and isometric crunches. There are also some isometric exercise devices designed for this type of exercise including the Bullworker.

Article # 465. Eccentric VS. Concentric

Difference Between Eccentric and Concentric

Concentric contraction wherein the muscles are shortened when they contract, and the force that is produced is enough to overcome resistance.

When a person lifts weights, such as in a bicep curl, the force which is generated is more than enough to carry the load and causes the muscles to shorten because the force is less than the muscle’s maximum capacity.

Eccentric contraction wherein the muscles are lengthened when they contract and the force that is generated cannot take on the resistance of the external force.

These contractions happen while a person is doing normal movements such as while walking. When the muscles are active, they lengthen because the external force caused by continuous walking can exert more force than what the muscles can generate.
This is also what happens when lifting weights that are too heavy. While the muscles are still contracting, they do not produce enough force to carry the load, and it causes them to stretch out and lengthen.
Eccentric contractions are more common than concentric contractions because they occur during the carrying out of normal activities. They are more associated with soreness and injuries, though, and for this reason it is important to strengthen the muscles through exercises which can in turn cause concentric contractions.

Summary:

 

1.Concentric contractions are muscle contractions that cause the muscles to shorten while eccentric contractions are muscle contractions that cause the muscles to lengthen.
2.Concentric contractions occur when the force generated by the muscles during activity is more than enough to overcome outside forces or resistance while eccentric contractions occur when the force generated by the muscles is not enough to overcome the load or resistance.
3.Eccentric contractions are more common than concentric contractions.
4.Eccentric contractions occur while doing normal activities such as in walking or moving the arms while concentric contractions usually happen during exercise.
5.Eccentric contractions are usually the cause of muscle injuries and soreness because they cause strain on the muscles while concentric contractions do not.
6.More studies are being done on eccentric contractions than concentric contractions due to their association with muscle injuries.

Article # 461. List of Upper Body Muscles

The upper body comprises seven general muscle regions in the shoulders, chest and back. Each of these regions contains several muscle groups consisting of several muscle heads, or parts. The muscle regions also contain several individual muscles, which perform similar functions to the muscle groups and often act as assisting muscles.

Neck and Shoulders

The neck primarily consists of the sternocleidomastoid and the splenius muscles, which act to flex and extend the neck, respectively. The shoulders comprise four different muscles, two of which are muscle groups. The individual muscles of the shoulders are the upper trapezius and the levator scapulae, which function to elevate the scapulae, or shoulder blades. The muscle groups include the deltoids, which are made up of an anterior, medial and posterior head; and the rotator cuff, which is made up of the subscapularis, supraspinatus, infraspinatus and teres minor. Each of these two muscle groups performs a variety of functions. For example, the anterior deltoid acts to flex the shoulder, and the infraspinatus and the teres minor act to externally rotate the arm.

Chest

The chest region includes two muscle groups and one individual muscle. The muscle groups are the pectoralis major, which is made up of a clavicular and a sternal head, and the serratus anterior, which is made up of a superior and an inferior head. The pectoralis major as a whole acts to flex the shoulders in the horizontal direction. The serratus anterior acts to abduct, or protract, the scapulae. As for the individual muscle, the pectoralis minor, it also acts to abduct the scapulae.

Abdominals

The abdominals primarily consist of the rectus abdominis, an individual muscle, and the obliques, a muscle group made up of an external and an internal part. The rectus abdominis functions to flex the spine. The obliques function to flex the spine in the lateral direction.

Arms

The arms comprise two muscle groups and two individual muscles. The muscle groups are the biceps brachii and triceps brachii, which act to flex and extend the elbow, respectively. The two individual arm muscles are the brachialis and brachioradialis, which act to flex the elbow. As for the forearms, they primarily comprise the wrist flexors and the wrist extensors. The wrist flexors consist of six muscles that act to flex the wrist. The wrist extensors consist of eight muscles that act to extend the wrist.

Back

The back consists of many muscles which layer on top of one another. The deepest part of the back comprises the erector spinae, multifidus and quadratus lumborum, all of which act to laterally flex the spine. The erector spinae and multifidus also act to extend the spine. The other main muscles of the back are the rhomboids, middle trapezius, lower trapezius, latissimus dorsi and teres major. The rhomboids, middle trapezius and lower trapezius act to adduct, or retract, the scapulae. The latissimus dorsi and teres major both act to adduct the shoulders.

Article # 424. Recovery of Sore Muscles after a Workout

Recovery of Sore Muscles after a Workout

Sore muscles are a common complaint after workouts and weight-lifting sessions. This soreness does not necessarily mean that you're out of shape. Even seasoned fitness enthusiasts suffer muscle soreness and injury after workouts. It is important to know the reason behind sore muscles after a workout routine, as well as treatment and prevention options.

Causes of Sore Muscles

When you work out for the first time in years, you are bound to have some sore muscles for a couple of days afterward. You’re working muscles that have lain dormant for an extended period of time.

If you who work out regularly, you can still suffer the aches and pains of overworked muscles. In weight-lifting, for example, your muscles may not be accustomed to pushing excess weight upward. Additional weight makes muscles lengthen. Too much additional weight can cause muscle fibers to develop small tears, an injury that cannot simply be "worked off." The muscle fibers require time to repair themselves, or further injury is a sure bet. Some people can take seven days to heal; others may take twice that.

How to Lessen Muscle Pain

Certain activities can assist in healing muscle soreness, leading to a somewhat speedier recovery. According to fitness experts and my experience light exercise can help. Walking, stretching and general daily activities can help reduce soreness and speed up healing. Do not resume a rigorous workout, because of the risk of further injury to the sore muscles.

Massage is another way to reduce soreness. Massaging the muscles and promoting proper muscle relaxation will help keep muscle contractions down to a minimum. Massage with the jets of a hot tub is ideal, as the heat assists in easing muscle spasm and soreness.

Some athletes have reported success with cold-water immersion. After a game, these athletes have reported dipping sore muscles or even the whole body into a tub of ice water. The water is said to increase circulation and promote faster healing, along with pain relief.

Another way to reduce soreness is muscle compression. This is simply wrapping the sore muscle with an elastic bandage. The bandage should be snug, but not tight enough to limit blood flow. The wrapping limits the muscle movement, allowing for faster healing and a decrease in muscle pain from continuous overworking the muscle.

Recovery

The best way to deal with sore muscles is to allow your body to naturally heal. General workout strain will take at least two to four days before experiencing total pain relief and healing. These muscles have not suffered injury, just overexertion such as walking too far or standing on your feet at a new job for several hours. Injured muscles will take longer to recover, perhaps a week or two. Healing times will vary depending on the individual. Although it is not always possible to stay in bed all day, light work and frequent resting periods are ideal when muscle soreness and injury are present.

Prevention

Eating a properly balanced diet of fruits, vegetables and protein can help prevent muscle injury and strain. When your body is lacking in essential nutrients, the muscle fibers are weaker. General workouts can place too much stress on them, increasing the odds of strain and injury.

Another preventative measure is getting plenty of sleep and rest. Muscles need rest too, and sleep provides them with deep relaxation.

Avoid taking on more muscle strain than you are accustomed to. When weight-lifting, you should not try to impress your friends or push yourself too far. If you have never lifted 250 lbs., then chances are (unless you are used to at least 240 lbs.) that you are setting yourself up for massive muscle soreness and injury.

Lastly, stay active. Inactivity contributes to muscle strain and injury. Exercise regularly and don't skip warm-up stretches or cool-down stretches during workout sessions. These are extremely important for all the muscle groups.

During Your Workout

There are a few things you can do during your workout to help prevent muscle injury and soreness. Doing warm-ups and cool-downs between sets can help keep muscle soreness to a minimum. Take time to breathe before moving on to the next set, and stretch those muscles. Properly loosening and adding flexibility to muscle groups will prevent injury and reduce muscle soreness.

David also advises alternating workouts during the week. For example, one day you may do extreme weight training, while the next you may just take a long walk or do Pilates. Alternating heavy and light workouts can keep your muscles toned and continue strengthening them without injury or pain.

Article # 417. Top 10 Foods That Build Muscle

Top 10 Foods That Build Muscle (From the Book Bodybuilding Revealed by Will Brink)

In his book Bodybuilding Revealed, health and fitness expert Will Brink lists his top 10 foods that build muscle. These are foods that Will says are especially useful for building muscle and pack some extra bang for your calorie buck.

Now before I list Will's 10 best muscle building foods, I want to note that Will makes an important point in Bodybuilding Revealed about this list of foods.

Will state that just because some foods are "better" than others in certain ways, it doesn't mean you should restrict your diet to those foods alone. No one food, or short list of foods, can do it all, and there are a lot of foods that can help you build muscle.

Will also emphasizes that eating a variety of foods is important for good health. If you eat a variety of foods, you have a better chance of getting all of the fiber, vitamins, minerals, antioxidants and other bioactive compounds that your body needs to stay healthy.

Here's Will's list of top 10 foods that build muscle:

1.       Lean Beef

2.      Chicken/Turkey Breast (skinless)

3.      Cottage Cheese

4.      Eggs

5.      Whey Protein

6.      Tuna

7.      Oatmeal (old fashioned, not instant)

8.     Whole Grains

9.      Fruits and Vegetables

10.  Healthy Fats

I was surprised to see cottage cheese on this list, but Will explains that cottage cheese is one of the most underrated muscle building foods. It contains almost pure casein protein, and it's also a good source of calcium, phosphorous, zinc, folate, riboflavin and certain B vitamins. Will recommends choosing low fat or non-fat versions of cottage cheese.

With regard to eggs, Will explains that although eggs have gotten a bad rap in the past because of their cholesterol content, data has shown that dietary cholesterol has less impact on serum cholesterol than previously thought, and most people who eat eggs on a regular basis don't increase their cholesterol levels.

I also want to mention what Will says about fruit since many people worry about the fructose contained in fruit. Will explains that while it's true that the fructose in fruit can have negative effects on body fat and health in general, two to three servings of fruit each day should not cause any problems.

In conclusion, this list of muscle building foods gives you a good foundation for developing an effective muscle building diet. And for plenty more information on muscle building nutrition, check out Bodybuilding Revealed. It's arguably the most comprehensive program available for how to build muscle.

Article # 365. Lean Mass Vs. Fat Mass

Lean Mass Vs. Fat Mass

When you step on the scale, you will see a number. This number tells you what your body weighs, not what your body is composed of. Your body is made up of lean mass and fat mass. Your body needs to consist of more lean mass than fat mass for health purposes. However, both compositions have a role in the body.

Lean Mass

Lean mass is the part of your body that is not fat. Lean mass consists of bones, organs and, of course, muscle. Women should have at least 75 percent lean mass to be considered in the healthy range. Men should consist of at least 80 percent lean mass.

Fat Mass

Fat mass is the portion of your body consisting of fat, both essential and storage fat. Your body requires some fat for function, and this is called essential fat. In men, essential fat should make up 3 percent of the body's composition. Women require about 12 percent body fat for healthy function. Once your body has its essential fat requirements, any calories consumed in excess of what is required for metabolism will be stored as fat, unless used to build muscle (which requires exercise). Stored fat can then be used for energy, and if the body has no stored fat it will break down muscle for energy, which should be avoided.

Function of Fat Mass

Fat mass does have a function in the body. One function of fat is for proper hormone production. Females require more essential fat than males, and if a woman's level of essential fat falls too low, her body will stop menstruating due to improper hormone production. Fat is also necessary for nervous system functions, protection of organs and insulation.

Function of Lean Mass

Lean mass has many functions in the body. You probably think of muscle when you hear the term "lean mass," but you should consider the functions of other components of lean mass as well. Bones support the body and provide protection to organs. Organs also make up lean mass, and each organ has its own important function. The muscles function in multiple ways. Possibly most important, muscles allow you to move your joints and, therefore, your body. Muscles in your back and core help you stand up straight. Additionally, muscles protect your organs by providing cushioning and assist in regulating body temperature.

Considerations

Low fat mass and high lean mass are important for your health. Ideal body fat range for women is 16 to 25 percent and 12 to 18 percent for men. Having a higher fat mass increases your risk for developing serious health conditions such as diabetes, cardiovascular disease and cancers. To increase your lean mass and decrease your fat mass, a combination of proper diet and exercise, including aerobic work and resistance training, is required.

Article # 364. How to Estimate Lean Body Mass

How to Estimate Lean Body Mass

Your lean body mass is your body weight that doesn't come from fat. This includes your muscle weight in addition to water weight, bone and other non-fat tissue. You'll commonly use your lean body mass to gauge your general level of fitness. Lean body mass is a better measure of fitness than total body weight because it takes body composition into account. You can calculate your lean body mass from your weight and physical measurements that depend on your gender.

Step 1

Weigh yourself in pounds and record your weight. You should check your weight when you first wake up so that your water weight will be at its lowest level.

Step 2

Measure your waist in inches at the navel with the tape measure.

Step 3

Take additional measurements in inches if you're female. Obtain your wrist measurement at its fullest point, your forearm at its fullest point and your hip measurement at its fullest point.

Step 4

Calculate your lean body mass if you're female. This is given by the equation (body weight x 0.732) - (waist measurement x 0.157) + (wrist measurement / 3.14) + (forearm measurement x 0.434) -- (hip measurement x 0.249) + 8.987. Assume you weigh 134 pounds, have a 29-inch waist, a 6-inch wrist, 8-inch forearm and 37-inch hips. Your lean body mass is (134 x 0.732) - (29 x 0.157) + (6 / 3.14) + (8 x 0.434) -- (37 x 0.249) + 8.987 = 99 pounds.

Step 5

Compute your lean body mass if you're male. This is given by the equation (body weight x 1.082) -- (4.15 x waist measurement) + 94.42. Assume that you weigh 155 pounds and have a 33-inch waist. Your lean body mass is (155 x 1.082) + 94.42 -- (4.15 x 33) = 125 pounds.

Things You'll Need

• Scale
• Tape measure
• Calculator
  
  
  

Article # 363. What Is Lean Body Tissue?

Lean body tissue influences metabolic function, disease risk and appearance. Therefore, you should understand how to manage and assess your own amount of lean tissue for positive health outcomes. On a basic level, lean tissue comprises all body weight other than fat. One lb. of lean mass is metabolically superior to 1 lb. of body fat. Understanding lean mass enables you to make informed fitness decisions.

Two-Factor Theory of Body Composition

The two-factor theory of body composition categorizes body weight as either fat mass or fat-free mass, also known as lean mass. Lean mass comprises muscles, bones, organs and connective tissues. According to the book "Advanced Fitness Assessment and Exercise Prescription" by Vivian H. Heyward, people carry essential fat and non-essential fat. For example, women should maintain a minimum of 10 percent body fat while men require a minimum of 5 percent body fat for normal physiological function. Dipping below required levels may result in impaired metabolism, chronic fatigue and reduced immune-system function.

Healthy Levels

Body composition is defined as body fat percentage, or the percentage of your total weight made up of fat. For example, a person with 10 percent body fat contains 90 percent lean mass. According to Heyward, healthy body fat percentages for 18- to 34-year-old women fall between 20 and 30 percent and increase to 25 to 33 percent for 35- to 55-year-old women. Healthy fat levels for 18- to 34-year-old men range between 5 and 15 percent and increase to 7 to 18 percent for men between the ages of 35 and 55.

Assessing Lean Mass

Although fat content cannot be measured directly, various assessment protocols can estimate your percent of lean tissue. Clinical methods include hydrostatic weighing or dual-energy x-ray absorptiometry, also known as DXA. Hydrostatic weighing measures your weight underwater while DXA performs a full-body scan. Less-clinical methods include skinfold measurement with calipers or handheld bioelectrical impedance analyzers. All methods collect data, which is then plugged into an estimation equation along with age, height and weight measurements. Usually, local gyms or universities administer fitness tests to the public for a small fee or free of cost to the members.

Manage Body Composition

You can improve body composition through reduction of fat mass or accumulation of lean mass. For example, resistance training increases both muscle mass and bone density and contributes to lean mass. On the other hand, dietary restriction and regular exercise can reduce fat mass and subsequent body fat percentages. Whatever your strategy is, maintaining a healthy body composition provides many health benefits. As always, consult a doctor before starting a diet or exercise program.