![]() Try one of the new interval-based workouts and add it to your weekly training schedule. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Take advantage of Jefit’s exercise database for your strength workouts. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. The app comes equipped with a customizable workout planner and training log. Try Jefit app, named best app for 20 by PC Magazine, Men’s Health, The Manual and the Greatist. An assessment can be beneficial because it keeps you consistent, with both training and your nutritional intake, because you know at a future date, your metrics will be looked at again for comparison. Recording and tracking body composition (and strength) metrics should help keep you motivated. Over a period of time, you should experience a slight increase in lean mass, a decrease in fat mass and your ratio should also change. To ensure an exercise and nutrition program is truly working, record a few baseline numbers mentioned above. Use Jefit to Record & Track Your Body Composition Metrics In regard to women, about 34 percent of a female’s bodyweight is made up of muscle mass. An average male (18-39 years old) has about 44 percent of their bodyweight made up of muscle mass. ![]() Or, 83 percent lean mass and 17 percent fat mass. The ratio for this male individual would be 83/17. It’s important to understand that this number, 189 pounds, is comprised of: muscle, bone, connective tissue, fluid, skin, organ weight, etc. Looking at the math, 227 x 17 percent = 38 pounds of fat weight, therefore, 227 – 38 = 189 pounds of lean mass. The weight of your bones (skeletal system) comprises 15 percent of your bodyweight. About 44 percent of this number is pure muscle mass, which in this case, is about 83 pounds. Next, subtract fat weight (38.13) from bodyweight (227), this equates to lean mass (not pure muscle mass) which in this case is about 189 pounds. In this case, it’s 227 x 16.8 percent = 38.13 pounds, which is the fat mass. This is from a male user who weighs 227 pounds carrying about 17 percent body fat.įirst, multiply bodyweight by percent body fat. Let’s look at the case study from a Jefit user. Here are two examples that demonstrate how fat and muscle mass are calculated. A college athlete will have considerably less body fat. The average college-age male, who is a non-athlete, has about 15 percent body fat, while a female of the same age will have about 23-25 percent. This is the minimal amount of body fat that someone needs to maintain for overall health. Men have about 3 percent essential fat while women have about 13 percent essential fat. Once you have these, you can then figure out the ratio of muscle and fat mass that comprises bodyweight. Check it out!įirst, you need your bodyweight and percent body fat numbers. What is great about the website, however, is the option to see your breakdown of lean muscle mass and fat mass. There is also the ability to input and track bodyweight, girth measurements and percent body fat via Jefit iOS and Android platforms. ![]() The Jefit website offers the ability to record and track the five key health metrics seen below. Muscle, water, connective tissue, organ weight and more are included as part of lean body mass. If you are female gym-goer maybe that ratio looks something like 75/25. As an example, my goal is 85 percent lean muscle and 15 percent body fat. Meaning, how muscle and fat does that person currently have? What is the ratio of their lean muscle and body fat? This, in my opinion, is the more important question that we should ask ourselves every few months. The real focus, though, should be placed on the ratio of that bodyweight number. ![]() For example, when someone steps onto the scale, it tell them an overall weight, say 227 pounds. Overall bodyweight does not paint a true picture of how well someone is doing regarding their diet and exercise. The amount of bodyweight someone carries does not distinguish between muscle and fat weight. ![]()
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