We have put tether a guide so you can understand body composition and what it is made up of. First, it is important to know that your body composition is made up of a FEW factors
Having a various amounts of each changes the way your body composition looks. When your body fat is low you usually have more definition (as you can see the amount of muscle mass benief the body fat).
There are 4 main types of body composition, each having varying amounts of muscle mass, body fat mass and definition
Overweight body composition is very common in certain countries. Any one of us can become overweight – it just requires a calorie surplus for an long time period!
Usual Characteristics:
Usual Goal: Weight loss (More specifically, fat loss)
Underweight individuals are usually NOT EATING ENOUGH, either on purpose or accidently. They often report low energy, health issues, vitamin and mineral deficiencies and low amounts of strength.
Usual Characteristics:
Usual Goal: Weight Gain (specifically muscle) in the form of a clean bulk
Average body composition is a good goal for many who suffer from being overweight or underweight. Keeping a good body composition is important for your energy levels, confidence, immune system and long term health.
Usual Characteristics:
Usual Goal: Maintain, Muscle Gain or Body Recomposition
Muscular physique is the goal for many athletes or body builders. Some genetically lucky individuals find it easier to achieve this physique, but it is attainable for all! Most people blame “genetics” for not being able to achieve this physique. Unless you had a serious attempt at training and good nutrition for atleast 1 year, you actually have no idea if your genetics are good or bad.
Usual Characteristics:
Usual Goal: Sports performace or maintaining/increasing muscle mass
2-4% 5-7% 8-10%
11-12% 13-15% 16-19%
9-12% 13-17% 20-22%
22-26% 27-33% 33-38%
39-42% 43-48% 48%+
Males can gain up to 5kg of muscle in the first year of training! Females around 2-3kg.
Muscle gain usually drops to around 1-2kg for each following year. A professional body builder or athlete may only gain 0.5-1kg of muscle in a year.
The most important factors in gaining muscle mass:
Training Program – follow a training program proven to get the results you are after
Progressive Overload – continuously increase total lifting volume and weight
Proper Nutrition – 80% of the results come from your nutrition! When you are eating the right foods in the right amounts, your body has all the fuel it needs to build muscle!
A healthy amount of body fat loss is arround 0.5 -1kg (1.1 – 2.2 pounds) of body fat per week!
The most important factors that impact body fat loss:
