Skip to main content

How to deal with abdominal Fat by Physical Exercise

How to deal with abdominal Fat by Physical Exercise Obesity  With the progress of humans in science and technology, life has become so convenient. And that is the reason obesity is rising as a major health issue. The storage of too much unnecessary fat in the abdominal area and other parts of the body is called obesity. According to the WHO ( world health organization), the obesity level has tripled in the world since 1975. Developed countries like the US and UK have a higher rate of obesity as compared to underdeveloped countries. Developed countries have an easier life as compared to other countries because they have luxuries. Due to technology, people don't have to work hard. Opportunities for physical activity are way fewer than in old times. That is the reason for the rising level of obesity in the developed world.   Abdominal fat Fat which is stored around the abdominal organs inside our belly is called abdominal or visceral fat. It is considered the most harmful fat in ...

What is Lean body mass-importance in the human body & Weight Loss?

 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 images

like 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.



Comments

Popular Posts

How to deal with abdominal Fat by Physical Exercise

How to deal with abdominal Fat by Physical Exercise Obesity  With the progress of humans in science and technology, life has become so convenient. And that is the reason obesity is rising as a major health issue. The storage of too much unnecessary fat in the abdominal area and other parts of the body is called obesity. According to the WHO ( world health organization), the obesity level has tripled in the world since 1975. Developed countries like the US and UK have a higher rate of obesity as compared to underdeveloped countries. Developed countries have an easier life as compared to other countries because they have luxuries. Due to technology, people don't have to work hard. Opportunities for physical activity are way fewer than in old times. That is the reason for the rising level of obesity in the developed world.   Abdominal fat Fat which is stored around the abdominal organs inside our belly is called abdominal or visceral fat. It is considered the most harmful fat in ...

Weight Loss Solution Complete Journey

Weight Loss Solution Complete Journey Weight loss is becoming a serious issue in the coming days but here you don’t need to worry about it.I prepared you a safe weight loss complete solution journey and all possible ways to shape your body weight and keep your body fit so without wasting time let’s start it What is weight loss ? Weight loss Define as shrinking of your overall body weight. You probably know that your body weight consists of the main three things: muscle, fat, and water. That's what your normal scale appears to be. shrinking one of these elements your body Lose weight people use different hacks and find tips to get rid of the weight loss problem This is challenging and one of the major problem in all over world Mostly in developed countries World Health Organization Research shows that  In 2016, more than 1.9 billion grown-ups aged 18 years and older were overweight, Of these more than 650 million grown-ups were large.  In 2019, an expected 38.2 million youngs...

Types Of Body Fat and How Body Fat Play Role in Weight Loss-Weight gain

Types Of Body Fat and How Body Fat Play Role in Weight Loss-Weight gain We all know that fat is the worst thing for our bodies . But ultimately, it has several vital functions in our body, which depend on the fat type and its percentage in the body. We will be explaining in the article every part of fat which guides you all about fat What is good and what is bad for us    Let me explain first what body fat mass is. The amount of fat that makes up your body's total mass is referred to as your body fat mass. A person's body fat percentage can be calculated by dividing the weight of their body fat mass by their total body weight. The fat in your body serves a number of important functions, such as regulating your body temperature and guarding your organs.   Body fat consists of all the stored fat in the body. Three types of body fat exist: Essential Fat Subcutaneous Fat Visceral Fat   Body fat is the backup source of energy in our body. Carbs are the ...

Best Foods To Burn fat

B est foods To Burn Fat There are no magic foods that can advance or boost weight loss so quickly  this depends on selections of foods,  The amount we eat, levels of activity so on all work in conjunction to create a climate suitable for weight loss  although foods  have a major role in reducing weight   Fat loss foods It’s true that there are  million foods fruits vegetable and herbs to help in weight loss and boosting energy but here I would just shortly brief up about foods that guarantee you fat loss and developed muscle   Here is the list of foods to burn fat  Thin slim foods How to lose weight fast super foods reduce weight Tuna fish Tuna fish is low-calorie, low-carb, and high-protein food due to low in fat it's really helpful in fat loss with instant result its is short period weight loss solution your diet mostly consist tuna fish and water Tuna fish diet can help relieve depression, repair Cell Membrane Damage, fight against ki...
  Physical Exercises for weight loss workout H ow to lose weight with physical Exercise Best Physical exercise for weight loss when you talk about these you will definitely come across a loads of exercises workout etc. we will only be touching best exercises for fat loss out of them which only help and focus your body fat loss and muscles development First i would simply explain here why we need this to help in fat burning/weight loss how these play role in weight reduction so physically exercises increase usage of calories in your body that create calories deficit balance which result fat loss  Before I dive deeply into best weight loss best physical exercises for weight loss terminology Let me clear you calories before burning them for fat loss because this is the best way to reduce your body weight if you are overweight  Human body weight depend on energy intake and energy or calories burn off  Calories or energy intake in form of foods drinks etc. and calories b...