If you had your InBody scan done recently, you probably learned a lot about the composition of your body mass outside of simple weight.
Here’s a quick reminder on what those numbers mean:
Skeletal Muscle Mass (SMM) – This tells us how much muscle you have and we’ll want to watch this number as it’ll tell us if you are gaining lean muscle mass. This is especially important when thinking about getting lean, weight loss or gaining strength in the gym. We take this into account since some of us naturally hold more muscle mass than others, which drives up our overall weight.
Perfect Body Fat (PBF) – More importantly than overall weight, PBF gives us a clear look at your health. If your PBF is on the high side, you can experience health complications and you’re likely aware that you’re holding a little extra body fat. PBF can also go too low, especially for women. So what’s a good body fat percentage?
For men, above 14% body fat can lead to health concerns as well as noticing body fat accumulation around the midsection. Body fat accumulation in this area can be troublesome as it weighs on your internal organs.
For women, above 25% body fat can be problematic, but typically getting below 20% body fat can be dangerous as well. High body fat is typically held in the lower body for women, making it less problematic than it is for men. Women, however, need body fat in order to maintain a healthy menstrual cycle. When body fat levels fall too low, a woman can lose her cycle which is a huge health red flag.
It’s important to remember that body fat percentage is bioindividual. This means it’s important to feel good in your own body and maintain your own personal health, regardless of what is deemed “ideal.”
Basal Metabolic Rate (BMR) – This is how many calories you would need to eat if you were laying in bed just breathing all day. That means to work and function all day, plus exercise, you’ll need roughly an additional 500 calories above your BMR. This is good for providing some perspective since we often hear 1,200-2,000 calories is what we should be eating. This is simply too low for many of us.
By focusing on your nutrition, particularly your daily caloric intake and macronutrients breakdown, you can:
- Increase skeletal muscle mass
- Decrease body fat
- Increase or decrease your overall weight
- See athletic improvements in the gym
Starting April 13, Deidre will be hosting a Flexible Dieting Challenge to help you reach your body composition goals. You’ll receive custom calorie and macronutrients goals, along with a full guide on counting macronutrients, tracking your food, and how to be successful by planning ahead!
She’s offering three different options to join this challenge over the course of 4 weeks to support your success:
Custom Macros – $39 – Based on your goals of weight loss, muscle gain, reducing body fat composition, etc + a complete guide to tracking your macros (how to measure, tips and tricks, and examples of planning your day)
Custom Macros +30-minute Consult – $79 – Get your custom macros and schedule a 30-minute consult to discuss unique circumstances for reaching goals and receive an ideal macro breakdown for structuring your day for meals and around workouts + a complete guide to tracking your macros (how to measure, tips and tricks, and examples of planning your day)
Custom Macros + Nutritional Assessment – $149 – A full hour consult to discuss nutritional assessment symptoms, custom macros based on goals, determine ideal macros breakdown for training vs non-training days, and weekly food journal reviews with feedback + a complete guide to tracking your macros (how to measure, tips and tricks, and examples of planning your day)
Sign up HERE or email Deidre directly at firstname.lastname@example.org to get set up! Your guide will be landing in your inbox on April 10th to help you prepare!