Personal responds: what is the ideal proportion of lean mass x fat in the body? – GOOD SHAPE

First of all, it is worth remembering: what we call lean mass is a combination of muscles, bones, soft tissues and viscera. ’ That is, everything that is not fat. A fatin turn, is what we consider fat mass”, explains physical education teacher Cacá Ferreira, corporate technical manager at Cia Athletica, in São Paulo.

According to Cacá, although the numbers may vary according to sex and age, the ideal is that we have 30% more muscle mass than fat mass. And that our fat does not exceed 30% of our total weight. Otherwise, there is a greater risk of developing obesity, ‟one of the most important risk factors for other chronic non-communicable diseases such as cardiovascular disease and diabetes”, says the Ministry of Health portal.

But being skinny doesn’t mean you’re out of danger either, see? ‟Is it possible for a thin person to have a high percentage of fat, as he may have low muscle mass too”, says Cacá Ferreira.

But how do I know my ratio?

You need to do a complete physical assessment to know the exact numbers. You know those initial tests that are usually done when you start a new gym? It is important not to run away from them. With some techniques, such as bioimpedance, it is possible to assess which parts of the body need extra strength. ‟ It also helps to better personalize the workout. And also that nutritionists can provide guidance based on the results”, explains the physical education teacher.

The personal explains, then, that classes that work on resistance, such as localized gymnastics, crossfit, Body Pump, and bodybuilding, are great for lean mass gain. The more aerobic ones, such as spinning, running, GRIIT and swimming, are ideal for those who want to lose fat mass.

And gaining more muscle mass also ensures that you lose fat. That’s because our muscles are great consumers of energy, and make the burning of calories greater for two main reasons: increasing the basal metabolism, that is, the amount of fuel our body needs to maintain vital functions, such as breathing; or else increasing the body’s resistance capacity, making you endure the exercises longer, and consequently burn more calories.