Category

Muscle

The Importance of Phase Angle for Athletes’ Performance

By BIA, Body Composition, Body Composition Analysis, Fitness, Medical, Muscle, Nutrition

Outline

In the realm of elite sports, achieving and maintaining peak performance is a multifaceted endeavor. Athletes and coaches constantly seek innovative methods to enhance performance, optimize recovery, and prevent injuries.

Among the various metrics and tools at their disposal, one that stands out for its unique insights is the measurement of Phase Angle (PA). This blog post delves into the significance of Phase Angle for athletes, offering essential tips for leveraging this metric for improved performance and recovery.

Image of a male athlete in mid-stride running on an outdoor track field with his max performance

What is Phase Angle?

Phase Angle is a key metric derived from Bioelectrical Impedance Analysis (BIA), a method used by high-tech devices like InBody. It measures the integrity of body cells and quantity of an athlete’s lean body mass, reflecting the health of their cells and tissues. In simple terms, Phase Angle provides a snapshot of an athlete’s cellular health, which is a cornerstone of their overall physical condition.

 Whole Body Phase Angle which related to athletes' performance

Research Insights on Phase Angle and Muscular Performance

Recent research further underscores the significance of Bioelectrical Impedance Analysis (BIA)-derived Phase Angle (PhA) in assessing muscular performance among athletes.

A comprehensive study involving 117 adult athletes from diverse sports backgrounds examined the correlation between whole-body PhA and muscular performance. Key performance metrics, including handgrip strength and countermovement jump power, were evaluated in relation to both WB and regional PhA, alongside lean soft tissue measurements obtained via BIA and dual-energy x-ray absorptiometry.

The findings were revealing: whole-body PhA showed a positive association with both relative power and relative absolute strength, independent of lean soft tissue.

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This implies that PhA, whether measured for the entire body or a specific region, can be a useful indicator of muscle health, which is important for assessing an athlete’s performance.
A graph illustrating 'Segmental Body Phase Angle' measurements at frequencies of 5kHz, 50kHz, and 250kHz for different body parts labeled RA (Right Arm), LA (Left Arm), TR (Torso), RL (Right Leg), and LL (Left Leg). The body parts are color-coded with pink for clarity.

Why is Phase Angle Crucial for Athletes?

  1. Muscle Quality Assessment: The Phase Angle is an indicator of muscle health and function. For athletes, a higher Phase Angle is typically associated with better muscle quality, which is crucial for strength, endurance, and performance.
  1. Training and Recovery Insights: Monitoring changes in Phase Angle can help in assessing the impact of training regimes and recovery strategies. A decreasing Phase Angle might suggest inadequate recovery, or emerging health issues.
  1. Nutritional Evaluation: When Phase Angle and muscle mass remain stagnant, it could suggest that the dietary plan was not adhered to as strictly as the training regimen required. Nutritional evaluation, including the optimization of dietary plans based on Phase Angle, becomes crucial to ensure the body receives the appropriate balance of nutrients for effective muscle development and recovery.

Maximizing Performance with Phase Angle

Athletes with a higher Phase Angle generally have better cellular health, which correlates with greater and stronger muscle mass. Athletes looking to maximize their performance can benefit significantly from monitoring their Phase Angle. Here are some ways to use Phase Angle data effectively:

  1. Personalized Training Programs: Understanding individual variations in cellular health can lead to customized training programs that cater to specific needs and goals.
  1. Optimized Recovery Strategies: Phase Angle can indicate the body’s state of stress and recovery. Athletes can use this data to tailor their recovery protocols, ensuring adequate rest and recuperation.
  2. Nutritional Adjustments: Regular monitoring of Phase Angle can signal the need for nutritional adjustments. Athletes can work with nutritionists to modify their diet, focusing on nutrients that enhance cellular health and performance.

Phase Angle could help coach to understand the recovery of the athlete

Injury Recovery Tracking and Enhanced Rehabilitation

Phase Angle is not only related to sports performance, but it is also a crucial tool for tracking the progress and effectiveness of injury recovery and rehabilitation. Here is how Phase Angle can be utilized in these areas:

  1. Phase Angle as an Indicator of Injury Recovery: An increasing Phase Angle can be an early indicator of improvement for injury, allowing the health practitioner to know that the athletes are complying with the rehab instructions.
  1. Tailored Rehabilitation Programs: If the phase angle is declining or not improving, it could indicate that the current rehab routine is not suitable for the athletes. Monitoring the phase angle during the recovery process can help design rehabilitation programs that promote faster and more effective healing.
  1. Return-to-Play Decisions: Accurate assessment of an athlete’s readiness to return to play post-injury is crucial. Phase Angle measurements can provide objective data to support these decisions.

Photo of a person sitting on a yoga mat and receiving help to perform a leg exercise using a green foam roller, focusing on the calf muscle. The individual helping is wearing a white shirt and gray pants, while the person exercising is in a gray sweatshirt and blue leggings.

Actionable Tips for Improving Phase Angle

Improving Phase Angle is synonymous with enhancing cellular health, muscle quality, and overall physical well-being. Athletes can take several actionable steps to positively influence their Phase Angle readings:

  1. Balanced and Nutrient-Dense Diet: Focus on a diet rich in nutrients that support cellular health, including antioxidants, healthy fats, and adequate proteins. Hydration is equally crucial.
  1. Regular Strength and Conditioning Training: Incorporate a balanced mix of strength, endurance, and flexibility training to enhance muscle quality and overall physical health.
  1. Adequate Rest and Recovery: Prioritize rest and recovery, including quality sleep, rest days, and active recovery sessions, to allow the body to repair and strengthen.
  1. Stress Management: Chronic stress can negatively impact cellular health. Engage in stress-reduction techniques like meditation, yoga, or other relaxation practices.
  1. Regular Health Check-ups: Besides tracking Phase Angle, regular health check-ups can provide a comprehensive view of an athlete’s health status and inform adjustments in training and lifestyle.
A coach in a white T-shirt and two male athletes, one in a blue tank top and the other in a black T-shirt, are discussing strategy over a clipboard on a bench beside a basketball court. The coach appears to be explaining tactics with the players attentive.

Concluding Thoughts: The Transformative Impact of Phase Angle

Understanding and utilizing Phase Angle can be a game-changer for athletes at all levels. This metric offers a deeper insight into the body’s inner workings, going beyond traditional measures of fitness and performance. By focusing on improving their Phase Angle, athletes can enhance their performance, speed up recovery, prevent injuries, and potentially extend their sports careers.

Regular monitoring of Phase Angle, combined with tailored training and recovery strategies, can help athletes stay at the top of their game. The integration of this metric into sports regimes signifies a move towards more personalized and effective athletic training and health management.

In conclusion, Phase Angle is more than just a number; it’s a reflection of an athlete’s overall health and a predictor of their athletic potential. By embracing this powerful tool, athletes and coaches can unlock new levels of performance and longevity in sports.

How Does InBody Help in Your Bulking and Cutting Phase?

By Blog, Body Composition, Muscle

With the fitness world buzzing with various strategies and approaches to achieve that dream physique, the phases of ‘bulking and cutting’ have become nearly ubiquitous terms.

If you’re a fitness enthusiast, you’ve likely come across these phrases as they relate to building muscle and burning fat. But how can one effectively measure the results of their ‘bulking and cutting’ journey?

Introducing InBody – the revolutionary device that provides you with a detailed analysis of your body composition. This article explores how body composition analyzer can be the key tool in your ‘bulking and cutting’ strategy.

Outline

A man's body physique before cutting phase

Understanding the Basics: Bulking and Cutting

Before we delve into the role of InBody, it’s important to understand the fundamental concepts of ‘bulking and cutting.’

  • Bulking: This is a phase where individuals intentionally eat more calories than they burn, combined with weight training, to gain muscle mass. The idea is to provide the body with enough fuel to grow.
  • Cutting: After the bulking phase, comes the cutting phase. Here, the primary goal is to shed the excess body fat accumulated during bulking, while preserving the hard-earned muscle. It involves a calorie deficit combined with resistance training and often, increased cardio.

Now, let’s examine how InBody can make a significant impact during these stages.

1. Tracking Muscle Gains and Losses

During your ‘bulking and cutting’ journey, it’s pivotal to ensure that your strategies are effective. The InBody device provides detailed metrics on your Skeletal Muscle Mass (SMM).

Muscle Fat Analysis from InBody report

  • Bulking Phase Insights: As you consume those extra calories and push those weights, you’d want to know if it’s leading to muscle growth. By periodically using InBody, you can monitor the increase in your muscle mass, ensuring that your training regimen is on point.
  • Cutting Phase Insights: The challenge during cutting is to lose fat without compromising on muscle. A dip in muscle mass on the InBody can signal the need for dietary or workout adjustments.

2. Overseeing Body Fat Dynamics

Your Percent Body Fat is a crucial metric during both ‘bulking and cutting’ phases.

Obesity Analysis tells how much body fat in bulking and cutting phase

  • Bulking Phase Insights: While aiming for muscle gain, it’s essential to ensure fat gain remains minimal. An unchecked rise in body fat might indicate the need to refine your diet or incorporate more cardio.
  • Cutting Phase Insights: The primary mission during cutting is fat loss. Regular InBody assessments can help you gauge how effectively you’re shedding body fat, allowing timely tweaks in your diet or exercise routines.

Bulking and Cutting: More Than Just Muscles and Fat

While ‘bulking and cutting’ primarily focuses on muscle growth and fat loss, there are intricate factors at play which can significantly impact your results. The InBody isn’t just about assessing muscle and fat; it provides insights that can be the key to fine-tuning your approach.

Segmental Lean Analysis for Bulking and Cutting

3. Segmental Lean Analysis: Targeted Training

Every individual has specific body areas they want to work on. Some might aim for broader shoulders, while others might want more defined legs. With InBody’s segmental lean analysis, you get a detailed breakdown of lean mass in different parts of your body—arms, legs, and trunk.

  • Bulking Phase Insights: If you’re focusing on growing certain muscle groups, the segmental analysis can show if your targeted workouts are effective. For instance, if you’ve been emphasizing leg workouts, you’d expect an increase in leg lean mass over time.
  • Cutting Phase Insights: Ensuring even fat loss and muscle maintenance across the body can be tricky. The segmental analysis can alert you if certain areas are losing muscle mass faster than others, helping you tailor your workouts.

4. ECW Ratio: Understanding How Body Water Works

Water plays an indispensable role in our body’s function, from muscle contractions to temperature regulation. The InBody provides insights into total body water, diving deeper into its distribution between intracellular water (ICW) and extracellular water (ECW). The ECW Ratio, in particular, can offer profound insights into one’s health status, especially in relation to inflammation and potential overtraining.

  • Understanding ECW Ratio: A higher ECW ratio can be an early indicator of inflammation in the body. Whether it’s due to an injury, overtraining, or other health conditions, a skewed ECW ratio can be a red flag for athletes and fitness enthusiasts.
  • Bulking Phase Insights: As you push your limits to grow muscles, the risk of overtraining or getting injured might increase. Regularly checking the ECW ratio can help identify if you’re pushing too hard or if there’s underlying inflammation, allowing timely intervention.
  • Cutting Phase Insights: Caloric deficits, increased workouts, or incorporating new exercises in order to burn fat like HIIT might strain the body. Monitoring the ECW ratio can serve as an early warning system, ensuring you don’t push your body into an inflammatory state, which can hamper recovery and muscle maintenance.

By keeping a close eye on hydration and the ECW ratio, individuals can better understand their bodies’ reactions to training regimens and make necessary adjustments before minor issues become significant setbacks.

5. The Role of Basal Metabolic Rate (BMR)

InBody also provides information on your BMR, the number of calories your body needs at rest. This can be instrumental in setting your caloric intake, especially during the cutting phase.

  • Bulking Phase Insights: Knowing your BMR can give you a baseline on the minimum calories needed. You can then add your activity level and surplus for muscle growth to set your daily caloric target.
  • Cutting Phase Insights: BMR can guide your calorie deficit calculations, ensuring you’re not going too low, which can risk muscle loss.

Bulking and Cutting Phase Using InBody


InBody: Your Tool for Success in Bulking and Cutting

The phases of bulking and cutting are more than just alternating periods of eating more or less. They require a nuanced approach that respects the body’s complex interplay of hormones, metabolism, and physiology. While self-research and determination are commendable, the guidance of professionals in nutrition and sports science is invaluable. They offer not just knowledge but also experience, ensuring that your journey is not only effective but also safe.

However, with tools like InBody by your side, the path becomes clearer. It provides insights, motivation, and guidance, ensuring that every drop of sweat, every meal, and every weight lifted takes you closer to your aspirations.

Embark on your ‘bulking and cutting’ journey with confidence, armed with the knowledge that, with the right tools and determination, success is not just a possibility but a guarantee.

How to Boost Muscle Recovery with InBody?

By Blog, Body Composition, Body Composition Analysis, Muscle, Nutrition, Physiotherapy

Can You Really Lose Weight Without Hitting the Gym?

By Body Composition, Body Composition Analysis, Fat mass, Muscle, Press

Weight loss is a journey, and like all journeys, everyone’s path is unique. For some, hitting the gym and sweating it out has become second nature. However, for others, the thought of regular exercise can be intimidating, time-consuming, or simply not feasible due to various reasons.

So, is it truly possible to achieve weight loss without exercise? The simple answer is yes! But, as you’ll discover in this post, incorporating physical activity has its own set of irreplaceable advantages.

 Weight Loss Without Exercise

Weight Loss Without Exercise: How Does It Work?

  1. Caloric Deficit: At its core, weight loss boils down to a simple equation – consume fewer calories than your body uses. If you can create a caloric deficit, you’ll lose weight. This can be achieved by adjusting your diet, monitoring your portions, and opting for healthier alternatives.
  2. Quality of Diet: Not all foods are created equal. While two meals might contain the same number of calories, one could be packed with sugars and trans fats, while the other is rich in vitamins, fiber, and protein. Prioritizing whole, nutrient-dense foods can spur weight loss even without added physical activity.
  3. Stay Hydrated: Drinking water before meals can help reduce hunger and, therefore, lead to lower calorie consumption. Additionally, drinking an adequate amount of water can aid in metabolism, which in turn helps the body burn calories more efficiently.
  4. Mindful Eating: This involves paying close attention to what you’re eating, savoring each bite, and recognizing when you’re full. This practice can help reduce binge eating and make you more conscious of your food choices.
  5. Limiting Sugar and Processed Foods: Processed foods are often high in calories, sugar, and unhealthy fats. Minimize these to see a marked improvement in your weight loss journey.

 

Mindful eating helps in weight loss without exercise

Are You Losing Weight or Losing Fat?

However, the weight you lose is just a number. It doesn’t reveal what that weight comprises. Is it fat, muscle, or water?

It’s entirely possible to lose weight without exercising by merely eating less. However, without proper nutrition and muscle stimulation, you might be losing muscle mass instead of fat. This is not an ideal scenario, as muscles are metabolically active and help burn more calories.

Rapid weight loss, combined with muscle loss, can lead to the “yo-yo effect,” also known as “weight cycling.” Imagine losing weight, only to regain it after a while due to changes in your diet. Then, you lose it again, only to gain it back once more. The cycle of losing and gaining weight can increase the risk of certain diseases, including heart disease, high blood pressure, and type 2 diabetes mellitus.

Body composition analyzers, such as InBody, provide a comprehensive view of your body composition. This allows for a better understanding of where weight loss is occurring, whether it be from muscle, fat, or water.

Exercise: How Does It Help with More Efficient Fat Loss?

Yes, you can lose weight without exercising. However, if your goal is to maintain a healthy body composition, stay slim, and avoid the dreaded yo-yo effect, then exercise offers benefits that are hard to ignore.

1. Muscle Maintenance: When you lose weight, it’s not just fat you’re shedding. Without exercise, especially strength training, you may lose muscle mass. Muscles are metabolic powerhouses, burning more calories even at rest. Maintaining them can help you keep the weight off long-term.

2. Improved Metabolism: Regular exercise, especially resistance training, can boost your metabolic rate, which in turn helps you burn more calories.

3. Body Physique: Exercise helps in toning the body, giving you a more defined look. It’s not just about the number on the scale, but how you look and feel in your physique.

4. Mental Health: Beyond the physical, exercise has been shown to improve mood, reduce anxiety, and combat depression. The endorphin rush after a workout session is hard to beat!

How Does Exercise Help with More Efficient Fat Loss?

Conclusion: Why You Should Still Lace Up Those Sneakers!

“Weight loss without exercise” is a tantalizing concept, and indeed, it’s entirely achievable. By controlling your diet, being mindful of your eating habits, and staying committed, you can see the numbers on the scale drop. However, if you’re looking for a toned body, improved mental health, and a higher likelihood of keeping the weight off, then lacing up those sneakers might be worth the effort.

In the end, it’s all about what aligns with your goals, lifestyle, and preferences. Whether you choose a path with or without exercise, remember that every step towards a healthier you is a step worth celebrating.

Tips for Managing Muscle Soreness After Workouts

By Blog, Body Composition, Body Composition Analysis, Muscle, Press

Muscle soreness is something we’ve all experienced, whether you’re a fitness newbie or a seasoned athlete. It’s that unmistakable feeling after a vigorous workout or a new physical activity. But what really causes muscle soreness, and how can you benefit from understanding it better?

This article explains what muscle soreness is, what causes it, and how you can track your muscle health using body composition analyzers like those made by InBody.

Muscle soreness after workout

What is Muscle Soreness?

Muscle soreness, often known as DOMS (delayed onset muscle soreness), is the pain and stiffness you feel in your muscles a few hours to days after doing a new or challenging exercise. It’s common to experience muscle aches within **[6 to 12 hours after a workout](https://my.clevelandclinic.org/health/symptoms/17669-muscle-pain#:~:text=When you try a new,muscles heal and get stronger.)**, and the discomfort can last up to 48 hours.

DOMS is caused by tiny muscle fibre damage during exercise, particularly when eccentric contractions are involved, such as downhill running or lengthening under load. This is a natural part of the healing and strengthening process happening within the muscles, which may cause some pain.

Prolonged muscle soreness could be injury

Muscle Soreness is Normal, But It Should Not Last Too Long

While some might wear their muscle soreness as a badge of honour, thinking it’s a sign of an effective workout, it’s essential to understand the difference between productive pain and potentially harmful pain.

Overtraining and not giving your muscles adequate time to heal can lead to injuries. Hence, understanding muscle soreness and tracking muscle health becomes vital.

Body Composition Analysis and Muscle Soreness

This is where tools like the body composition analyzer from InBody come into play. Using bioelectrical impedance analysis, InBody devices can provide detailed insights into your muscle mass, body fat percentage, and overall muscle condition.

If you experience prolonged muscle soreness, it may be helpful to check your muscle mass and related parameters in the InBody Result Sheet. A consistent or unexpected decline in muscle mass in a particular segment in the Segmental Lean Analysis, despite regular workouts, could indicate that your muscles are not recovering effectively, putting you at risk for injuries.

Segmental Lean Analysis in InBody

Additionally, if you have a higher ECW Ratio in a certain segment of your muscle, it could indicate a risk of acute inflammation due to injuries, and you may need medical help. However, it’s crucial to have your InBody results interpreted by healthcare professionals.

How Does Bioelectrical Impedance Analysis Work?

Bioelectrical impedance analysis (BIA) sends a low-level electric current through the body. Since muscles contain a large amount of water, they conduct electricity better than fat does. Thus, by measuring the resistance to this electric flow, BIA devices, like the InBody analyzer, can estimate muscle mass and body fat percentage, among other parameters.

Benefits of Tracking Muscle Health with InBody:

  1. Better Understanding of Recovery: If your muscle mass remains consistent or increases after exercising and experiencing muscle soreness, it indicates that your muscles are recovering well.
  2. Injury Prevention: If you notice a consistent decrease in muscle mass or an imbalance between muscle groups, it might be time to reconsider your workout regimen and recovery practices.
  3. Inflammation Indicators: Having a higher Extracellular Water (ECW) Ratio in a specific muscle group could indicate an increased risk of inflammation due to injury. Any abnormal increase in ECW Ratio levels could serve as a warning to undergo a health check before continuing with workouts.
  4. Tailored Workouts: By understanding your muscle health and body composition, you can design workouts that target specific muscle groups or address imbalances.

Tips to Reduce Muscle Soreness

Tips to Reduce Muscle Soreness:

Here are some general tips to manage and reduce muscle soreness:

  1. Warm-Up and Cool-Down: Begin your workout with a proper warm-up and end it with a cool-down routine to prepare and recover your muscles.
  2. Stretching: Incorporate dynamic stretching before your workout and static stretching afterwards to improve flexibility and reduce muscle tension.
  3. Hydration: Stay well-hydrated before, during, and after exercise to prevent cramping and muscle tightness.
  4. Proper Nutrition: Consume a balanced diet rich in protein and antioxidants to support muscle repair and reduce inflammation.
  5. Gradual Progression: Avoid overexertion and gradually increase workout intensity and duration to allow your muscles to adapt.
  6. Rest and Recovery: Ensure adequate rest between intense workouts to give your muscles time to heal and grow.
  7. Active Recovery: Engage in low-intensity activities like swimming or cycling on rest days to promote blood flow and alleviate soreness.
  8. Massage and Foam Rolling: Use foam rollers or consider getting a massage to relieve muscle tension after your workout and improve circulation.
  9. Pain Management: Over-the-counter pain relievers like ibuprofen can help manage soreness, but use them sparingly and as directed.
  10. Listen to Your Body: If you’re in significant pain, skipping a workout or modifying your routine is okay. Pushing through severe soreness may lead to injury.

Conclusion

Muscle soreness is a common experience for many people who engage in fitness activities. It can be a sign that your muscles are working hard and growing stronger. However, it is essential to be mindful of this soreness and take steps to promote proper recovery and growth. By understanding the intricacies of muscle soreness and recovery, you can ensure that your muscles are not only growing but also thriving.

Advanced tools like InBody’s body composition analyzers can provide valuable insights into your body composition, helping you better understand the changes taking place in your muscles. Additionally, listening to your body and recognizing the signals it sends you is crucial to any fitness journey. Remember, every ache tells a story and can provide valuable information about your body’s needs. So, don’t overlook muscle soreness – use it as an opportunity to learn and grow stronger!

Preventing Sarcopenia: Guide to Preventing Muscle Loss With Lee Ke Wynn

By Fitness, Health, Muscle, Press

In collaboration with Lee Ke Wynn, our Rehab Exercise Professional at Ke Wynn Medical Fitness Center, we explored the silent threat of Sarcopenia – age-related muscle loss.

While Ke Wynn has shared some key insights via our #AskExpert session, let’s delve deeper into understanding Sarcopenia and effective strategies to prevent and manage it.

Understanding Sarcopenia

As we age, our bodies naturally start to lose muscle mass and strength. This phenomenon is called sarcopenia. While it’s a natural part of the ageing process, it can significantly impact your quality of life. Sarcopenia affects balance, slows down metabolism, and decreases physical stamina, increasing the risk of falls and fractures.

 

According to Lee Ke Wynn, the risk of sarcopenia increases with a sedentary lifestyle. Therefore, the key to fighting this muscle loss is regular resistance training. But before we jump into its solution, let’s first understand how to identify our risk of developing sarcopenia.

Identifying the Risk of Sarcopenia

preventing sarcopenia is important

To comprehensively identify the risk of sarcopenia, a thorough assessment is needed. This assessment may include evaluating the patient’s muscle mass, strength, and physical function.

By conducting this comprehensive assessment, healthcare providers can better understand a patient’s risk of sarcopenia and develop targeted interventions to prevent or manage this condition. There are a few established methods for diagnosing sarcopenia, as shown below:

  • Gait Speed: The speed at which an individual walks is one of the indicators that may point towards the presence of sarcopenia.
  • Handgrip Strength: Assessing handgrip strength is another common method used to diagnose sarcopenia.
  • Skeletal Muscle Index (SMI): The SMI measurement from BIA devices provides a comprehensive view of muscle mass distribution, playing a critical role in sarcopenia diagnosis.

 

SMI for sarcopenia detection

Determining your current muscle mass and Skeletal Muscle Index (SMI) using the BIA test is an effective way to identify your risk of sarcopenia. If the SMI is less than 7.0 kg/m^2 for men and 5.7 kg/m^2 for women, there is a higher risk of developing sarcopenia.

It’s never too late to start monitoring your muscle health. Early detection of sarcopenia can lead to better management and prevention strategies.

Battle against Sarcopenia: It’s Never Too Late

Remember, it’s never too late to start building muscles. Regardless of age, our bodies are capable of muscle growth and strength improvement. Although muscle building can get more challenging as we age, with proper resistance training, we can effectively be preventing sarcopenia.

workout like pushup to prevent sarcopenia

Resistance training exercises, such as weight lifting, resistance band workouts, or body-weight exercises, are recommended to promote muscle strength, balance, and coordination. It’s important to start slow and gradually increase the intensity to avoid injury. Consulting with a trained professional like Lee Ke Wynn can also ensure a safe and effective training plan tailored to your needs.

Nutrition’s Role in Preventing Sarcopenia

The importance of nutrition can’t be overstated in our fight against sarcopenia. High-protein foods, omega-3 fatty acids, and vitamin D play a crucial role in muscle growth and recovery.

A balanced diet containing lean meats, dairy products, eggs, and plant-based proteins can help increase your protein intake. Foods rich in omega-3 fatty acids like fish, walnuts, and chia seeds aid in muscle health. Vitamin D, which can be obtained from exposure to sunlight and foods like fatty fish and fortified dairy products, is also essential for muscle function.

In conclusion, age-related muscle loss, or sarcopenia, may seem inevitable, but with regular resistance training and a balanced diet, we can keep our muscles strong and healthy. Remember, it’s never too late to start building muscles and improving your quality of life. Consult with a professional like Lee Ke Wynn and start your journey towards better muscle health today.

To learn more about preventing sarcopenia and other health-related topics, stay tuned to our #AskExpert series, where we collaborate with medical professionals to bring you reliable and practical health information.

Achieve a Lean Muscular Body with InBody

By BIA, Body Composition, Corporate Wellness, Muscle

Achieving a lean muscular body is a goal for many fitness enthusiasts and athletes. It not only improves physical appearance but also enhances overall health and fitness.

In this blog post, we will explore the importance of strength training in building lean muscle mass, reducing body fat, and using advanced body composition analysis like InBody to track your progress. By following these principles, you’ll be well on your way to a lean, muscular body.

strength training for muscular body

Strength Training: The Key to a Lean Muscular Body

Strength training is crucial for developing a lean muscular body, as it helps increase lean muscle mass, burn calories more efficiently, and improve overall health and fitness. Incorporating strength training into your fitness routine not only enhances physical appearance but also provides a myriad of health benefits, such as injury prevention and better posture.

Here are some essential tips highlighting the importance of strength training in building muscle:

  • Compound exercises: Focus on compound exercises, like squats, deadlifts, bench presses, and rows, which target multiple muscle groups simultaneously. These exercises help build muscle mass, improve functional strength, and stimulate greater hormonal responses for muscle growth.
  • Progressive overload: Gradually increase the weight, sets, repetitions, or rest time between sets to challenge your muscles and promote muscle growth. This principle ensures that your muscles adapt and grow stronger over time.
  • Train consistently: Aim to train each muscle group at least twice a week for optimal muscle growth. Consistency in your training routine will lead to better results and help prevent plateaus.
  • Mind-muscle connection: Focus on the contraction and control of your muscles during each exercise. Establishing a strong mind-muscle connection can help activate the target muscle group more effectively and lead to better muscle development.
  • Adequate recovery: Give your muscles time to recover and grow by scheduling rest days or alternating between muscle groups. Proper recovery is crucial for muscle growth and preventing overtraining.

By incorporating these strength training tips into your fitness routine, you will be well on your way to building a lean, muscular body.

Nutrition for lean muscular body

Maintaining a Healthy Metabolism and Nutrition

Once your metabolism is in check, you can manipulate foods to help you lose weight and implement an effective training schedule to add muscle to your body. Building muscle is hard work and requires excellent sports nutrition. Make sure to consume a balanced diet rich in protein, complex carbohydrates, healthy fats, vitamins, and minerals to support muscle growth and recovery.

Here are some nutritional tips for achieving a lean, muscular body:

  • Prioritize protein intake: Protein is essential for muscle growth and repair. Aim to consume a source of high-quality protein with every meal, including lean meats, poultry, fish, dairy, legumes, and protein supplements.
  • Opt for complex carbohydrates: Complex carbohydrates, such as whole grains, fruits, and vegetables, provide a sustained source of energy and help maintain stable blood sugar levels. These carbs are crucial for fueling your workouts and supporting muscle recovery.
  • Incorporate healthy fats: Healthy fats, like those found in avocados, nuts, seeds, and olive oil, play a vital role in hormone production and overall health. Ensure that you consume adequate amounts of healthy fats daily.

Consistency and Monitoring Your Progress

Consistency is crucial when working toward a lean, muscular body. Stick to your strength training routine and maintain a balanced diet to see results over time.

Tracking lean muscular body with InBody

Tracking your progress with tools like the InBody analysis can help you stay motivated and make any necessary adjustments to your training and nutrition plan.

The InBody devices, a body composition analyzer is an advanced tool that provides accurate, quick, and non-invasive assessments of your body composition, including Skeletal Muscle Mass (SMM) and body fat percentage.

We understand that achieving a lean muscular body is a goal for many fitness enthusiasts and athletes. It not only improves physical appearance but also enhances overall health and fitness. That’s why InBody provides age-specific evaluation by InBody Big Data, a comprehensive analysis that considers your age group in order to provide a more personalized and accurate assessment of your body composition.

The InBody 970 provides an age-evaluation graph that focuses on Skeletal Muscle Mass. This allows you to compare your current muscle with the reference range, which helps you determine whether your current muscle mass is adequate compared to the InBody big data.

With this feature, the InBody 970 can provide Skeletal Muscle Index (SMI) and Skeletal Muscle Mass by age, based on globally accumulated InBody Big Data. This allows you to compare your data to the data of the young age group (T-score) and the same age group (Z-score), providing a more detailed understanding of your body composition.

With the ability to compare your data to others within your age group, you can see how you measure up and potentially identify areas for improvement. This feature adds an extra layer of analysis to the InBody 970, making it an even more valuable tool for those looking to achieve a lean muscular body.

Conclusion

Achieving a lean muscular body requires a combination of strength training, proper nutrition, and monitoring your progress using advanced body composition analysis tools like InBody.

By focusing on muscle gain, incorporating effective strength training techniques, maintaining a healthy metabolism and nutrition plan, and tracking your progress consistently, you will be well on your way to a lean, muscular body.

Remember that patience and perseverance are vital, and with time and effort, you will see the results you desire.

Workout during Ramadan

How to Retain Your Muscle During Ramadan Fasting?

By Body Composition, Body Composition Analysis, Diet, Muscle, Nutrition

Ramadan is a month of fasting observed by Muslims worldwide. During this time, Muslims abstain from food and drink from dawn until dusk. Depending on the location, the fasting period can last up to 15 hours.

With such a lengthy fasting period, it can be challenging to maintain muscle mass during Ramadan. However, with a few tips and tricks, it is possible to retain your muscle mass even during this fasting period.

Workout during Ramadan

Plan Your Workouts Wisely

Strengthening exercises are essential to maintain muscle mass during Ramadan. However, it is recommended to decrease the volume and intensity of your workouts during the first week of Ramadan. This allows your body to adapt to the fasting routine and helps prevent injury.

It’s important to note that working out in a fasted state may not be the best option for your body. It can be tough on your body’s homeostasis, especially if you’re already dehydrated. You definitely don’t want to risk passing out in the gym.

When it comes to fitting in workouts during Ramadan, it can be challenging to find the right time that works for you. However, you may try scheduling your workouts between Maghrib (sunset) and Isha (night) prayers, or after Isha prayers at night. Another alternative is to work out right before Sahur in the morning.

Listen to your body and see how it responds to working out at different times of the day.

Protein intake

Keep Track of Your Protein Intake

You must be familiar with the role of protein in your diet, which is essential for muscle growth and repair. During Ramadan, it is essential to keep track of enough protein to maintain muscle mass. Consuming enough protein helps in muscle recovery and prevents muscle loss.

Include protein-rich foods during meals in Sahur and Iftar, such as chicken, beef, fish, eggs, dairy products, and legumes. It is recommended to consume protein-rich foods during the evening meal and before the pre-dawn meal.

In addition to preserving muscle mass, consuming a high-protein meal n has been shown to reduce hunger. This may help you stay focused throughout the day by reducing your food cravings.

Studies have demonstrated that protein is more filling than carbohydrates or fats. Additionally, protein has a high thermic effect, meaning that the body burns more calories during the digestion and absorption of protein compared to carbohydrates and fats.

Pastry after Ramadan fasting

Don’t Lose Control Of Your Calorie Intake

During the month of Ramadan, it’s important to be mindful of your eating habits. Although fasting for long hours without food and water can be challenging, it’s easy to fall into the trap of overeating during the night.

This is because the Ramadan bazaar is filled with a wide variety of high-calorie foods that are readily available just around the corner. From Murtabak to Ayam Percik, the options are endless and tempting.

To avoid overindulging, try to stick to your pre-Ramadan diet and keep track of your calories as much as possible. This can help you maintain a healthy eating habit and make it easier to return to your routine and diet once Ramadan is over.

What Happens to Your Body During Cyclic Overeating

Hydration after Ramadan fasting

Keep Hydration in Check

During Ramadan, it is crucial to maintain proper hydration levels throughout the day to avoid dehydration. Although you may be tempted to drink a lot of water all at once, it is essential to avoid this, as it can cause bloating and discomfort. Instead, try drinking small amounts of water throughout the night to replenish fluids lost during the day.

In addition to water, consider incorporating hydrating fluids such as coconut water or sports drinks to maintain optimal hydration levels. You can also consider incorporating more fruits and vegetables (foods with high water content) into your diet during the night to keep you hydrated.

Additionally, dehydration can lead to reduced blood flow and muscle weakness, so it is essential to stay hydrated to maintain your physical strength and performance during workouts after “berbuka puasa”.

Muscle changes during Ramadan fasting

Keep An Eye On Your Muscle Mass during Ramadan fasting

Retaining muscle mass is challenging during fasting, so it is important to have a good understanding of the muscle mass you already have. Tracking changes in your muscle mass throughout the month can help you make adjustments to your diet and exercise routine to ensure that you are maintaining your muscle mass. This is where a body composition analysis comes into play.

By analyzing your body composition, you can get a better understanding of your Skeletal Muscle Mass, Percent Body Fat, and other important metrics. Armed with this information, you can make more informed decisions about your diet and exercise routine during Ramadan to stay intact with your gains.

How often should you test body composition?

Start tracking your progress with an InBody machine today and see the difference it can make. Find the nearest location for an InBody test here.

Conclusion

Maintaining muscle mass during Ramadan fasting can be challenging, but it is possible with a few tips and tricks. Consuming enough protein, staying hydrated, and exercising with a flexible routine during the non-fasting hours can help retain muscle mass during this period.

Remember to consult with your doctor before making any dietary or exercise changes during Ramadan if you have any medical condition. With the right approach, you can maintain your muscle mass and stay healthy during Ramadan fasting.

An elderly man wonders how to measure muscle mass.

How to Measure Muscle Mass Accurately: A Gym Beginner’s Guide

By BIA, Blog, Body Composition Analysis, Health, Muscle

Congratulations on taking the first step towards your fitness journey by subscribing to a gym membership! Building muscle and seeing progress can be exciting, but it’s also important to track your progress accurately. This beginner’s guide will cover how to measure muscle mass over time, including a particular focus on using an InBody device.

Download the guide to get an accurate InBody test.

Gym beginner works out with coach

How to measure muscle mass?

There are several ways to keep tabs on your progress, each with its advantages and drawbacks. Some of the most popular approaches are listed below:

1. Visual Inspection

The simplest way to track muscle growth is through visual inspection. This usually involves looking in the mirror or taking photos of your body to see if there is any noticeable change in muscle size. This is why so many gymgoers enjoy posting their accomplishments on social media.

This method is quick and straightforward, but it is also somewhat arbitrary. If you’ve just started working out, it might be difficult to see changes in your muscles within a few weeks.

Even though you are making gains in muscle, it may let you down if the changes aren’t immediately visible in the mirror.

Gym builder inspecting his progress in the mirror

2. Tape Measurements

Taking body circumference measurements using tapes, such as bicep and thigh circumference, is another way to track muscle growth. This method is more accurate than visual inspection.

However, the tape measurement result may be inaccurate, especially if you are overweight. According to research, even medical professionals may struggle to prevent tape measurement errors for their obese patients.

3. Weightlifting Progress Tracking

Monitoring the progression of your weightlifting can help you observe your muscle mass growth. This can be done by recording the weight lifted, repetition count, and set quantity for each workout.

You may download progress-tracking apps like InBody and Strong to assist you. If you see an increase in the weight you can lift or the number of reps you can perform, it is likely that your muscles have grown.

4. Body Composition Analysis

Body composition analysis is a more advanced method of tracking muscle growth.

There are numerous methods for body composition analysis, ranging from a DXA scan, which is one of the gold standard measurements, to a body weighing scale that claims to be able to check your body’s muscle mass.

đź’ˇ As one of the high-accuracy alternatives to DXA scanning, InBody devices would be appropriate and cost-effective tools for you to track muscle mass over time.

The InBody devices are currently being used in a growing number of gym settings. Consider finding a convenient location to take an InBody test and track your muscle growth.

Where can I get the InBody test?

An elderly man wonders how to measure muscle mass.

Tips to help you effectively track your muscle mass:

1. Be consistent with your tracking methods.

Always remember that it’s crucial to track your progress using the same method and device. This is due to the fact that different devices may use a different technological and algorithmic approaches to measuring muscle mass. In progress tracking, comparing your results with different devices every month would be misleading.

2. Be mindful of the precautions and steps of measurement.

Many gym goers are not concerned about when to measure and what to look for during the measurement. However, improper posture and measuring right after workouts and meals, for example, definitely lead to inaccuracies in measurement. Your efforts in the workout may be disguised by inaccurate measurement results.

Download the guide to get an accurate InBody test.

3. Track progress regularly, such as every two to four weeks.

Tracking your progress consistently will help you see how far you’ve progressed since the baseline. Knowing whether your current workout and diet plan are appropriate for your specific situation is important. If the results do not match your expectations, you may know it’s time to review your fitness approach.

How frequently should you track your fitness progress?

4. Discuss your progress with an expert.

Discuss your workout plan with a professional regularly. If you receive an InBody result, as shown below, it will be easy for both you and the expert to understand your current progress.

The image above from InBody results clearly illustrates the muscle mass in different body parts.

This can make it easier for you to communicate with an expert, like a physiotherapist or personal trainer. They can give you a lot of personalized advice and point out areas where you can improve.

5. Celebrate your progress, no matter how small.
You might think your progress is insignificant after scrolling through the attractive physique photos posted by gym enthusiasts. This could be demotivating somehow.

However, they put in a lot of work and it takes them years to succeed. And yet, it’s not surprising to hear that they’ve already been through what you’re going through. It’s worth a blast of celebration even if you discover that you broke your Personal Record (PR) or that you gained 0.1 kg of muscle.

A women is happy with her gains

Conclusion

Measuring muscle growth is an important step in tracking your progress toward your fitness goals. With the right tools and mindset, you can have an idea of how to measure muscle mass accurately and reach your muscle growth goals sooner.

By using these methods and tips, you’ll be able to effectively measure your muscle growth and track your progress toward a stronger, healthier you.

 

 

 

Are protein bars good for fat loss?

By Body Composition, Body Composition Analysis, Diet, Muscle, Nutrition

Protein bars are popular because they’re convenient, and they make it easy to get your protein fix without having to cook or even think about it.

But are they actually good for you? Are they good for fat loss? 

protein bars on the table

What’s inside protein bars?

Protein bars are often marketed as a healthy snack option for people who want to lose weight or maintain their weight because they contain fewer calories than regular candy bars or other sweet treats.

Most protein bars contain 150-400 calories and 10-20 grammes of protein per serving, though some contain closer to 30 grammes of protein per serving.

The protein source of the could be varies. Some of them could come from dairy products like yoghurt, whey, and milk; some of them could be mostly plant-based products like soybeans and nuts.

This convenient feature of high-protein foods has demonstrated why it has become a gym rat favourite, as it helps them save time while ensuring adequate protein intake per day.

A women is showing her fat loss result

Are protein bars good for fat loss?

Eating fewer calories than your body uses and needs in a day is the main key to fat loss.

Protein bars can be beneficial for fat loss when used properly as a meal replacement to reduce your calorie intake. One example of calorie reduction is replacing a 650-calorie burger set meal with a 200-calorie protein bar.

However, replacing only one of your meals throughout the day is generally recommended. Replacing more than one meal may result in an excessively low calorie diet, which may result in a weight loss rebound effect.

According to a study, people who follow a low-calorie diet may experience short-term weight loss benefits, but most of them regained fat mass, particularly in the visceral area. To prevent weight loss rebound and detrimental health effect, think twice before overly restricting your calories.

In addition, some of the protein bars contain a lot of sugar and use unhealthy sweeteners like high fructose corn syrup (HFCS), which has been linked to an increased risk of chronic diseases if consumed on a regular basis.

By reading the ingredient list carefully, you would be able to determine how the protein bars could fit into your fat loss diet.

A man is eating protein bars after a workout

Are protein bars the best source of protein?

Protein bars aren’t the only way to increase your protein intake. To meet your protein needs and promote a healthy lifestyle, it is a good idea to include whole foods that are high in protein in your meals and snacks.

Natural food with high protein source

 Source: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

World Health Organization (WHO) establishes 0.83 g of protein per kg of body weight per day as the Safe Level of Protein (SLP), which is expected to meet the protein needs of 97.5 percent of the world’s healthy adult population.

Protein requirement for each population

However, protein requirements may be higher for pregnant women, body builders, and the elderly. You may consult a physician and a clinical dietitian to learn more about how much protein you need based on your current health.

Check your improvement over time

However, it is still preferable to monitor your body fat and muscle changes on a regular basis to determine whether your current diet and lifestyle are effective enough. You can use the map we created with our incredible partners to find the nearest InBody location and check your body health improvement on a regular basis.

Find your nearest test centre

 

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