Understanding body composition - Deepstash
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Understanding body composition

Your body composition is the ratio of fat mass to lean mass in your body.

Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water. Everything else is fat mass. You may define water as its own percentage depending on the method you use to measure it.

Body composition is changing the ratio of fat mass to lean mass. The goal is to lose fat and gain muscle simultaneously instead of the traditional approach of putting on weight first and then losing the fat to reveal the muscle underneath.

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Calorie cycling

Figure out your maintenance calories - how many calories you burn on a day you don't exercise. Use a certified personal trainer, dietitian or an online calorie calculator.

  • On days that you do cardio exercise, consume enough calories to meet your maintenance number. It ...

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Forget about weight loss

Forget about weight loss

Body recomposition isn't about weight loss; it's about fat loss. Because muscle is denser than fat, you may maintain your current weight or even gain weight on a body recomposition plan.

Weight loss isn't the primary goal with body composition, so you can ditch the scale be...

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How body recomposition works

Body recomposition comes down to your specific health and fitness goals.

Basic guidelines to successfully change your body composition:

  • Cardiovascular exercise for fat loss
  • Resistance (weight) training to build muscle

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How to build muscle

How to build muscle

Focus on two main factors:

  1. Weight training. Your muscles won't grow if you don't challenge them.
  2. Protein consumption. You must eat more calories than you burn to promote muscle growth. Protein is essential for building muscle....

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How to lose fat

How to lose fat

Fat loss is about your calorie maintenance. To lose fat, you must eat fewer calories than you burn. The best technique for fat loss is cardiovascular exercise or combined cardio and resistance exercise and a healthy diet.

A sustainable way to lose fat is to have rea...

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Body recomposition

Body recomposition

People know that they want less fat and more muscle, but they often don't know what it takes to get there.

Body recomposition is the act of altering your physique by burning fat and gaining muscle at the same time. It needs a different approach to health an...

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Alternatives to BMI

Alternatives to BMI

  • Waist-to-hip ratio: measures abdominal fat. It's convenient but does NOT consider different body shapes/muscle & bone mass.
  • Body fat percentage: dinguishes between fat mass & fat-free mass and more accurate

The BMI scale is innacurate

The BMI scale is innacurate

The BMI scale cannot be applied to everyone (especially women & POC) because it was developed by studying European men — and thus does not take into account racial & sex differences.

It is also an inaccurate measure of body fat content

How to Reach Ketosis

  • Restrict your carbohydrates. Try to stay below 20g net carbs and below 35g total carbs per day.
  • Restrict your protein intake. For weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass....

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