When it comes to working on improving your fitness and overall health, you first have to know your starting point. That way, you can pick a goal or two to work towards. Before you can get started, you have to know two essential things: your weight and your body composition.
Although it's easy to assume that the two are one and the same, in reality, they aren't. Both are quite different, and to determine exactly what your body composition is, you need to fully understand what the term refers to and more.
Body Composition Versus Body Weight
Have you ever tried to lose weight, only to notice that even though your weight hasn't decreased, it looks as though you've shrunk a bit? Your clothes might fit better, or you might find yourself reaching for a smaller size shirt and pants. These changes are to your body composition, not necessarily your weight.
When you step on a scale, it only tells half of the story. It doesn't explain what that weight is made out of. Is it body fat? Is it muscle mass? Your body composition consists of both of these things and more. It can tell you if you're truly overweight or just fit and have plenty of muscles.
If you've ever had a health or fitness professional attempt to talk you into letting them do an assessment on your body to see your body fat percentage, you've come into contact with the idea of body composition.
Essentially, your body composition test tells you what your ratio of muscles to fat is to have a good starting point for your fitness routine. Your weight doesn't really play a part in this at all.
What About Body Mass Index?
It can be easy to confuse body composition with body mass index (BMI). The two are quite different. One is the physical ratio of fat to muscle in the human body, while the other is a series of calculations designed to come up with a number that represents the ratio of weight to height. Your body composition can tell you exactly how in shape you are. On the other hand, the body mass index puts you into a category that may not be correct, as it doesn't take a number of different considerations into account.
Essentially, your body mass index tells a health professional what your weight status is. For example, a number over 30 signifies that you're obese, while a number in the low 20s means that you're at a healthy weight.
Of course, some people can be very fit and have a high body mass index. The system isn't perfect because it doesn't account for frame size. This is why it's better to go off of body composition analysis instead. You get a more accurate reading and will know where you're at when you begin putting together your workout plan.
What Is Your Body Composition Made Of?
Although determining what your body composition consists of involves determining your muscle to weight ratio, there are actually three main components to your body composition.
These are:
Body Fat
The most obvious is the amount of body fat. This is the portion of your body that consists of, well, fat. There are several types of fat in the body. The first is subcutaneous fat. The subcutaneous fat is what sits under your skin. It provides insulation and extra padding. It's the most obvious kind because you can easily see and feel it.
The other type of body fat is visceral. Visceral fat sits inside of your torso, protecting your abdominal organs. It covers them and provides some cushioning. However, too much visceral fat can be bad. Those who have a lot of it tend to have health risks like diabetes and heart disease.
While you may think that every bit of body fat is bad, this isn't the case at all. In reality, you need some amount of fat to function properly. The amount of this fat is called essential fat. Without it, when the body needs fuel, it will turn to the organs and bones, destroying them in the process. As you can imagine, this isn't good at all.
Bones
Your bones make up another part of your body composition. Although they aren't used when developing the ratio of muscle to fat, they are indeed part of your body. Without your bones, you wouldn't be able to stand up, sit, or walk.
They are an essential component of your overall well-being, and since they play these roles, along with others, the bones need to be listed here and are considered to be a segment of your body composition.
Muscle
Finally, the third component of body composition is muscle. You need muscles, as they help you move and lift things. They are attached to the muscles and connect via cartilage that helps the body move.
When determining your overall body composition, you're putting together a ratio of muscles to fat. While you have essential fat and therefore can't get rid of all of it, it's ideal to have more muscle than fat. This means that you're in decent shape and that your body composition is in proper balance.
How Do You Measure Body Composition?
There's more to abody composition assessment than just looking in a mirror or stepping on a scale. If you're trying to find out what yours is, you'll need to see an expert who will use one of these handy tools:
A DEXA (DXA) Scan
Short for Dual-Energy X-ray Absorptiometry, this scan consists of taking a number of very low level (read: less harmful than the usual kind) X-rays. Once the images are developed, your overall body composition can be determined. A DEXA Scan can measure bone mineral content and bone density.
Skin Calipers/Skinfold Thickness
You're probably familiar with this method, as it was popular for quite sometime before the more modern options were developed. An expert places your skin between the calipers in order to see how thick your skin is in certain areas and how much fat lurks underneath.
Since the skinfold method is less scientific, it can be less accurate. It's no longer considered the gold standard in determining healthy body composition.
Bioelectrical Impedance Analysis (BIA)
Another old-school option, bioelectrical impedance, uses a system of low electrical currents that run through the body. Since muscles tend to have a lower resistance to electrical currents than fat does, the measurements produced by the machine tend to be very accurate. The only issue is that you'll end up with skewed results if you're well-hydrated because water affects electricity.
Bod Pod
Do you want to feel like you're flying? In a bod pod (which is similar to underwater weighing, described below, only without the water), you end up in a chamber filled with air. The displacement you create is measured to see how much of your body consists of muscle and fat.
Underwater Weighing/Hydrostatic Weighing
If you're not afraid of water, then this method might just work for you. Once you're underwater in the tank, an expert will look at and weigh you. Since fat floats while non-fat tissue sinks, your weight while underwater will determine your overall body composition. This method is fairly quick and very accurate.
How To Change Your Body Composition
Believe it or not, you can easily change yourbody composition. You have two choices, and both work well together or on their own. You've more than likely heard of them both before: diet and exercise.
By eating less and moving more, you can have a positive effect on the way that your body is made up. You can grow your muscles, burn off fat, and overall change your profile and improve the ways in which your clothes fit.
Need some suggestions? Focus on eating healthy foods. Avoid overly processed foods, and try your best not to snack on junk food throughout the day. Make sure to eat a solid amount ofmeals, whether you choose three large ones or a series ofsmaller meals that you eat more frequently.
For exercise, really anything that you do can help, as long you're consistent. Consider doing a combination of both cardio and weightlifting. One helps you burn fat; the other builds muscles. By doing them both, you'll end up changing your body composition in a positive way. Just remember to stay off the scale since your weight isn't really the answer to the question.
Sources:
How to Improve Body Composition, Based on Science | Healthline
Body Composition: What Is It and Why It Matters | Very Well Fit