Body Composition Results

So you've gotten the results back from your body composition testing. Now what? First off, there are several scenarios, each providing a different strategy.

1. Muscle mass went up, body fat went down
This is the most desired result. Today, we had a couple students whose muscle mass went way up. They also mentioned that they've been working really hard at trying to get their protein. I would say they had no problem! In fact, if your muscle mass went way up, I'm talking 4 or 5 pounds in 5 weeks (female), and becoming a buffster is not what you're interested in, then you can afford to relax on the protein intake.

If your body fat went down, but only a pound or so, you're still on the right track, but we can definately improve. Remember, we're assuming muscle mass went up. I would check a couple things:
1. What is the quality of your carbs. Are they bread and pasta carbs? If so, limit them, or get rid of them.
2. What is the quantity of your carbs. Perhaps you're eating too large of portions. If so, try cutting the sizes down a little bit. If you're eating primarily greens for every meal, which I doubt with only 1 pound of fat loss, then we've got a different issue.
3. Too much fat. Are you going over board on your fats? Remember, when eating your healthy fats (nuts, avacado, etc.), you only need a little bit. Those calories add up really fast.
4. None of the ones above fit you? Then quit drinking so much beer on the weekends!

2. Muscle went up, body fat went up
I don't see this one too often, but since I spent the 2 seconds to type it, I'll write about it. Anytime muscle mass is up, your protein is good. If your fat went up, then you're overeating, most likely in the carb department. See number 1 above and take it twice as serious.

3. Muscle mass went down, body fat went down
This can be happening for two reasons- 1. Your body is going through an adjustment period, and has decided that it no longer needs the additional muscle mass to carry around the body fat you once had. If you have lost quite a bit of body fat (7 to 15 pounds in 5 weeks), this is typical. No worries!

If you don't qualify for the abundent fat loss option, then this means only one thing... not enough protein. Your muscles will only grow with building supplies (protein). Remember, the more muscle mass you have, the stronger you are and the more calories you burn simply by being alive.

See you in class!

Duncan Richardson