Body composition assessments are a valuable method of providing feedback on the effectiveness of a training programme, or dietary intervention. Whether you are looking to lose body fat, or gain lean mass, regular assessments can help keep you on track and inform you when to make important adaptations to training and diet.
Body Mass vs. Body Composition
Many people make the mistake of only tracking changes in body mass. This can be misleading, as a reduction in body fat isn’t always highlighted by a change in body mass on the scales. Muscle weighs more than fat, so during a given intervention period, body fat may be reduced, but lean mass may also be gained, possibly resulting in no change, or even a gain on the scales. This is dependent on whether the body is in a positive energy balance (weight gain), or negative energy balance (weight loss) at various points during the intervention period.
Body mass index (BMI) can also be misleading within athletic populations, as this method does not account for body composition. Therefore, a muscular athlete may actually have a BMI that is classified as ‘Obese’.
To accurately account for changes in body shape and body composition, both circumferences and body fat should be measured at key anatomical sites on the body.
Methods of Body Composition Assessment
There are numerous methods of measuring body fat, all with their own advantages and disadvantages. Excluding expensive body composition methods used in laboratories, such as; BodPod, Hydrostatic Weighing, DEXA etc., the methods that the general public will be most familiar with are;
- Bio-electrial impedence – this method involves transmission of a harmless electrical signal through the body. The resistance encountered determines the composition of the body tissues. This technology has been applied to a variety of products, including hand held devices, scales and electrodes that are placed on the skin.
Advantages ease of use, non-invasive.
Disadvantages questionable reliability. Factors such as hydration level, body temperature and time of day can affect the results. Does not identify the location of fat.
- Skinfold calipers – this method requires the tester to pinch the skin and underlying adipose tissue with calipers at several anatomical sites across the body. Skinfold measurements can be entered into an equation along with the subjects age, gender and weight, to calculate body fat percentage.
Advantages Basic method. Minimal cost, identifies location of fat, reliable if repeated by the same tester.
Disadvatages slightly invasive, requires a trained tester to take the measurements, reliability would vary if repeated by a different tester.
The preferred method at CrossFit Leyland and Athletes’ Edge is the 7 site skinfold method, including the following sites;
Pectoral, Tricep, Midaxillary, Subscapular, Suprailiac, Abdominal, Quadricep
We currently have an offer on body composition assessments at CrossFit Leyland (see below).
To book in for your assessment with Greg;
email: greg@crossfitleyland.co.uk
Tel: 01772 453493
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