What is Lean body mass-importance in the human body & Weight Loss?
LBM Best defined as
your body all elements except your body fat is LBM
Following LBM elements which make up your body:
Organs
Skin
Bones
Body Water
Muscle Mass
LBM=bodyweight-bodyfat
The amount of LBM is greater your body BMR will be faster
its very healthy if your BMR is Higher
The person who has a higher metabolic rate will lavish more energy helping to burn more calories while you are at rest ,which make calories balanced and also helpful in reducing obesity.
Now the above formula to find Lbm you need weight and body fat
Here is the problem
you can find easily your body weight by using any scale to measure body weight but how would you find body fat
So here is solution you need another formula to find body fat formula to obtain body
fat is
Bodyfat=bodyweight in pounds x percentage of body fat
We didn't finish yet
We have another element percentage of body fat in formula which we have to find by using different methods some of them are free and for some you need to pay
Example
This is a visual comparison method this is a simplest method for some one who want to know free method to use for body fat you have to compare these images against your body imageslike this you can find easily on internet or health care center.
This is an another method which use for
body fat is called body measuring method
you can use as well for somehow.
Skinfold caliper this is one of the best and recommended methods to use for body fat. You can find this at doctors or gymnasium even in the office.
you can use at home as well if you buy it for your own use
There are some more method as well
they are bit advance
mean technologies are involved to find out the body weight, fat, lean mass etc.
Like bot pod
Dexa fda approved.
You can find more about it on net
but we only here want to get percentage of body fat which easily could be found by above following methods so
If you found fat percentage by upper one of method
Then come to equation to solve it
Suppose you got 15% body fat by using upper methods.
Then you have got the complete equation to solve it now
Let get start with this example here
Suppose a guy name Nizar
Weight 230lbs
Body fat 15%(body fat can find the method we used above)
Body fat =bodyweight x bodyfatpercentage
If we multiply 230x15% it will give us 34.5
Now the body fat is 34.5
Now the lbm equation is
Lbm=Body weight-bodyfat
Lbm=230-34.5
Lbm is 195.5
Now nizar found out the lbm and can further find out bmi even bmr as well then he can decide what method to follow for healthy and unhealthy body
Here are some more mathematica writtenl formulas for lean body mass by different well known personalities
Lean Body Mass Formula for Adults
The Boer Formula:1
For males:
eLBM = 0.407W + 0.267H - 19.2
For females:
eLBM = 0.252W + 0.473H - 48.3
The Hume Formula:2
For males:
eLBM = 0.32810W + 0.33929H - 29.5336
For females:
eLBM = 0.29569W + 0.41813H - 43.2933
Lean Body Mass Formula for Children
The Peters Formula:3
This is formula specifically to children age between 13 14 years
Formula is Use to find
eLBM based on an estimated extracellular volume (eECV
eECV = 0.0215·W0.6469·H0.7236
eLBM = 3.8·eECV
How to Improve your lean body mass?
Improving lean body muscle are very helpful for your body these are best component of your body which need always to keep your body healthy when we talk about weight loss
we must take this term lbm into account for safe way to lose weight
To improve muscle you need to have positive energy balance which mean you need to have more calories than consuming, approximately you should have 3000 calories each day to build about 1.5 pound of muscle
For women its bit lower than man probably 500 calories less mean 2500 calories each day to build muscle
Protein intake help much more in building muscle
I will be highlighting some of best tips to encourage you developing LBM Not fat
First I would love to talk about exercises which I can say main source of building muscle and helpful developing Lean body Mass
This is a key component of fitness to increase lean body mass.
Increasing lean body mass offers aesthetic, metabolic and fitness benefits which give long lasting benefit to health keep you away from fatness mean obesity
Exercise is the cornerstone for increasing lean body mass
I have full article on every single exercise and benefit of it you can find here
it's long topic that's why I made a complete topic and solution separately
Here are some simple methods I will shortly highlighting which you can follow to increase lean body mass faster.
Some of best exercise to improve LBM
Barbell dead lifting
This is a simple heavy lifting exercise but it has massive benefit for building body muscle
Barbell walking lunge
Barbell walking lunge helpful in developing glute and hamstring
Back squat
it will not just increase your lower body strength but will also help you work on your range of motion, flexibility and burning fat.
Bent over row
As you might know your back add up almost 30% muscle mass on your body if you do workout bent over row it will help a lot.
You must Have breakfast regular with recommended things to help build muscle mass
And your foods doesn't go longer more than three hours mean regular eat during the day
Eating the right foods or whatever it is but if it is the right time then it is crucial for helping you boost your muscle mass.
Be addictive to eat proteins with each meal to boost your muscle mass
The easiest way to get this amount is to eat whole protein source with each meal.
Here I list it down
• Red Meat Lamb meat. Beef meat
• Poultry duck chicken turkey etc.
• Fish Salmon Tuna Sardines.
• Eggs Eat the yolk milk.
• vegan good options too, such as lentils, tofu, seeds and nuts.
Take in fruits and vegetables Eat carbs Avoid white carbs
Eat healthy fat
Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat
Drinking Water is very important
Drink regularly even you not feel thirsty
What are the best range of LBM?
The range of lean body mass considered to be healthy is around seventy per cent to ninety per cent with women being towards the lower end of the range and men higher.
What is a good body fat percentage?
The healthy range of body fat for men is 8-16%, acceptable 16-22% while the healthy range for women is 21-25% and 25-31 acceptable
Most of the fat range depends on your activity level as well for example here I clarify these activities by showing in table form
For women,
Essential fat for body 10-12
Athletes 13-19
Fitness 20-23
Acceptable 24-31
If you over 31-32 you fall in obesity categories
And for man, it’s bit different following is the table for man
Essential 2-6
Athletes 7-13
Fitness 14-18
Acceptable 19-25
Obesity falls when fat is more than >26
What can you do to keep a good body composition?
Nutrition and exercise play a vital role in improving body composition. Keeping your calories, fibre and protein in check and the best exercises are to increase muscle mass is weight training.
Tips Hints
muscle mass is the amount of muscle in your body, including skeletal muscles, smooth muscles, and cardiac muscles.
What is bmi?
BMI is a measurement of a person's leanness or corpulence based on their height and weight,
We find out the person is healthy or not
BMI Calculation
BMI=weight in kg/height(m)xheight oldest formula
New formula recommended
USC units
BMI=703xm(kg)/h^2(inches)
Si metric units
Bmi=mass(kg)/height^2(m)
BMI Stand for body mass index if your body have high bmi its mean you have high fat but its depend your height and weight best to find out here is the formula for bmi
BMI=m/h^2
Best BMI is between 18 to 25 recommended lower than 18 is called skinny condition and above 25 is obesity fall and30 to 40 you are in danger position
What is BMR?
Bmr stand for balsal metabolism rate
What is BMR let me clear you here
When we are at home doing nothing we think we saving energy but it's not like that the truth is we are still burning calories which cause of your body internal organs
These organs consume energy like your Brain Heart and some other inside body system they use calories to function inside your body
when even you are resting at bed
So these sort of situation
your body burn calories that called bmr
BMR depend on your body age weight and your height
If your bmr is high that mean you are in good condition mean you are healthy
cause high bmr will not let your body to gain fat and it will use it as energy source
That's why high bmr person is not obese even he eats fatty foods
How to calculate Bmr
For man
66.47+13.75(weight kg)+5(height in cms)-6.8(age years)
For women
665+9.6(weight kg)+1.8(height in cms)-4.7(age years)
So here is the question
why we need bmr?
Guys you need bmr to calculate total daily calories to take in and set the diets balance
To find out total calories you need to multiply bmr found from that above equation)with percentage of activity level
Bmr x (percentage activity level)
Activity level depend on daily schedule
Like If you low active=1.5
If you moderative=1.7
High active =1.9
Now you want to reduce weight then
from the above equation minus the 500 calories
Let me write here Bmr x percentage of activity level-500
The calories you will left with these would be the daily calories consumption routine for weight loss you have to balance diets for complying with weight loss plan.
Differentiation in BMI and BMR?
BMI(Body Mass Index) is all about your body physical figure or scale
mean height and weight bmi only tell you about your body composition
and on other hand, the BMR(Body Metabolic Rate) is measuring body metabolic rate mean how many calories required to operate function inside bodies on daily bases even your are resting at home in bed not doing anything.
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