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Val Giangregorio, NASM Certified Nutrition Specialist at PlanV Burlington, Ontario. Why is body composition analysis an effective tool for nutritionists and dietitians?

Determine baseline body composition and link these parameters to client diet Assess Basal Metabolic Rate to create more targeted and effective nutrition programs Track changes over time to ensure client progress and success. Key Assessments.

complete muscle - fat analysis. visceral fat. basal metabolic rate. Building muscle mass with muscle-fat analysis. Distinguish between muscle and fat loss and establish proper nutrition plans.

Distinguish between muscle and fat loss with muscle-fat analysis Relying on BMI to track changes in body composition is limited due to its inability to identify if losses are due to changes in fat or lean mass.

NUTRITION FOR ELDERLY CLIENTS. Track excess fat mass and detect muscle loss and fat gain. Track excess fat mass with muscle-fat analysis When guiding elderly clients in nutritional programs, diets must be coordinated to support muscle maintenance or growth in order to reduce the risk of muscle loss and frailty.

Detect muscle loss and fat gain over time with body composition history A primary challenge most elderly patients face is the development of fat mass, occurring from a decrease in physical activity and less nutritious diet, paired with muscle loss. NUTRITION FOR ATHLETES. Monitor changes of fat and muscle and adjust performance balance.

Monitor changes of fat and muscle with muscle-fat analysis Programming for athletic populations takes careful consideration of sports type, time of the season, and desired outcomes. Adjust performance balance with segmental lean analysis As the sports season continues to change, so do dietary and exercise regimens.

Track changes in recovery with body composition history When injuries occur, nutritional changes are required based on changes to physical activity levels. Set effective nutrition plans with visceral fat analysis.

Compare muscle mass to weight with muscle-fat analysis Simple health risk assessments such as BMI cannot differentiate between fat mass and muscle mass. Set effective nutrition plans with visceral fat area Visceral fat is another primary contributor to increased risk of health conditions such as diabetes, cardiovascular disease, and certain cancers.

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Download E-Book. Let's break them down:. Like women, men who exercise more and carry more muscle will typically sit at a lower body fat range. Curious about what kinds of nutrition and lifestyle habits are required to reach your desired level of leanness? Check out this article! There are times when your body is primed and ready for weight loss.

Here are a few situations when it is safe to lose weight:. Remember, essential body fat is the minimum amount of body fat you need to stay healthy.

We recommend staying away from these percentages [ 2 ]. Many people wonder if BMI is the same as body fat percentage. Before jumping into how to measure body fat, we need to quickly discuss the difference between body fat percentage and body mass index, or BMI.

Your body mass index is a way to figure out if you're at a healthy weight for your height. While some people say that you can determine whether or not you have too much body fat by calculating your BMI, it's not really an accurate measure of body fatness or even overall weight status.

Because BMI only uses your height and body weight, it can't effectively measure body composition. This is especially apparent for people who have a lot of muscle mass, like bodybuilders. Bodybuilders may weigh more than other people who are the same height because they have more muscle and lean body mass, which is denser and can lead to higher numbers on the scale.

The quickest way to measure body fat at home, or at your gym, is with skinfold calipers. Calipers measure the thickness of your skin, including the underlying fat mass, to give you an idea of the amount of body fat you have.

There are other ways to measure body fat too, but you can't do them at home. You have to find a fitness center or a medical center near you that provides these services. Keep in mind that while these methods sound really fancy, they're not that superior to using regular old skinfold calipers.

To put it into perspective, skinfold calipers have an error rate of 3. That's why you should consider any body fat measurement as a way to observe trends in your body composition and measure overall progress instead of getting hung up on the exact number.

If you've gotten your body fat percentage tested and it's higher than you'd like to see, or you're just not feeling like yourself lately and you want to do something about it, the next step is figuring how to lower your actual fat levels.

It is important to keep in mind that this is just one piece of information. You can use it to assess whether or not the efforts you put into fat loss are working or if something needs to change or adjust.

Just like the number on a scale is part of a bigger picture, your current body fat percentage is also just a number. Connecting back to other factors like how you feel in the gym, increases in energy, food quality, changes in measurements, and how your clothes fit are all other measures of progress to keep an eye on through your journey.

High-intensity interval training, or HIIT, involves alternating short bursts of high-intensity exercise with slightly longer periods of low-intensity exercise.

The goal is to spend 20 to 90 seconds working as hard as you can to increase your heart rate and then back off a little to allow for a quick recovery before you rinse and repeat.

Research shows that HIIT can increase your metabolic rate and reduce both subcutaneous fat and belly fat better than other types of exercise, including moderate-intensity training and aerobic exercise [ 5 , 6 ].

For optimal fat burning, try to do some HIIT workouts a few times per week. If you're new to the concept of HIIT, a personal trainer can show you the way. Along with high-intensity interval training, you'll also want to incorporate resistance training, aka strength training or weight training, regularly.

Resistance training can help improve your body composition by helping you build muscle and lose fat at the same time. In one study, a group of overweight women was instructed to start resistance training, with resistance bands, three times per week.

After a week period, the women lost a significant amount of overall body fat and belly fat without any muscle loss [ 7 ]. When compared to other types of exercise, resistance training also has a higher excess post-exercise oxygen consumption, or EPOC, for short. This means that your metabolism may stay higher for longer after weightlifting, so you can burn more calories even after your workout is over [ 8 ].

When you gain muscle, it can increase your resting metabolic rate, or RMR, which means you burn more calories, even when you're not doing anything. Macros are based on your caloric needs, so when you prioritize hitting them, you naturally stay on the right calorie diet for you.

This will prevent you from taking in extra calories that can make it harder to burn fat. This will naturally lead you to choices like fruits, fiber-rich vegetables, lean proteins, and slow-digesting carbs that keep you full and balance your blood sugar, while also helping to slim you down.

It's not all about dieting and exercise, though. Your body composition also has a lot to do with your mental health and the way you handle stress. When you're stressed out all the time, it increases the amount of cortisol in your blood.

High cortisol levels can make you store more body fat, especially in the form of belly fat [ 14 ]. While it's impossible to get rid of stress completely, you can become more resilient to the effects of stress by regularly practicing things like yoga, meditation, and deep breathing.

Learning how to say "no" and making sure you have a good work-life balance are also critical to healthy stress levels. Sleep plays an imperative role in weight maintenance. There have been several studies linking getting less than seven hours of sleep per night with a higher body fat percentage [ 15 ].