Evidence Based
Body composition refers to how much of your body is composed of body fat versus muscle.
Although most people fixate on their body weight when trying to get in shape, body composition is a much more useful metric to track.
The problem with just tracking your body weight is that if you’re new to proper diet and exercise, you’ll lose fat and build muscle at the same time. Your scale weight may not change significantly for several weeks or months, which rankles dieters to no end.
Even though it may not look like you’re making progress, though, your body composition probably tells a different story.
Thus, your real goal when losing weight should be to improve your body composition—to lose fat and maintain or gain muscle.
In this podcast, you’ll learn:
- How to measure body composition.
- What it looks like when you build muscle and lose fat simultaneously (with some body composition examples).
- What the best body composition analysis tool is.
- What the best body composition exercises are.
- And more!
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
Timestamps:
10:10 – What is body composition?
18:26 – How can body composition measurements be incorrect?
29:28 – How do you properly measure body composition?
Mentioned on The Show:
Legion VIP One-on-One Coaching
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- Marx, J. O., Ratamess, N. A., Nindl, B. C., Gotshalk, L. A., Volek, J. S., Dohi, K., Bush, J. A., Gómez, A. L., Mazzetti, S. A., Fleck, S. J., Häkkinen, K., Newton, R. U., & Kraemer, W. J. (2001). Low-volume circuit versus high-volume periodized resistance training in women. Medicine and Science in Sports and Exercise, 33(4), 635–643. https://doi.org/10.1097/00005768-200104000-00019
- Farinatti, P. T. V., & Castinheiras Net, A. G. (2011). The effect of between-set rest intervals on the oxygen uptake during and after resistance exercise sessions performed with large-and small-muscle mass. Journal of Strength and Conditioning Research, 25(11), 3181–3190. https://doi.org/10.1519/JSC.0b013e318212e415
- Fatouros, I. G., Chatzinikolaou, A., Tournis, S., Nikolaidis, M. G., Jamurtas, A. Z., Douroudos, I. I., Papassotiriou, I., Thomakos, P. M., Taxildaris, K., Mastorakos, G., & Mitrakou, A. (2009). Intensity of resistance exercise determines adipokine and resting energy expenditure responses in overweight elderly individuals. Diabetes Care, 32(12), 2161–2167. https://doi.org/10.2337/dc08-1994
- Shen, W., Chen, J., Gantz, M., Velasquez, G., Punyanitya, M., & Heymsfield, S. B. (2012). A single mri slice does not accurately predict visceral and subcutaneous adipose tissue changes during weight loss. Obesity, 20(12), 2458–2463. https://doi.org/10.1038/oby.2012.168
- Thomas, E. L., & Bell, J. D. (2003). Influence of undersampling on magnetic resonance imaging measurements of intra-abdominal adipose tissue. International Journal of Obesity, 27(2), 211–218. https://doi.org/10.1038/sj.ijo.802229
- Fields, D. A., Hunter, G. R., & Coran, M. I. (2000). Validation of the BOD POD with hydrostatic weighing: Influence of body clothing. International Journal of Obesity, 24(2), 200–205. https://doi.org/10.1038/sj.ijo.0801113
- Fields, D. A., Higgins, P. B., & Hunter, G. R. (2004). Assessment of body composition by air-displacement plethysmography: Influence of body temperature and moisture. Dynamic Medicine, 3(1), 1–7. https://doi.org/10.1186/1476-5918-3-3
- Higgins, P. B., Fields, D. A., Hunter, G. R., & Gower, B. A. (2001). Effect of scalp and facial hair on air displacement plethysmography estimates of percentage of body fat. Obesity Research, 9(5), 326–330. https://doi.org/10.1038/oby.2001.41
- Collins, M. A., Millard-Stafford, M. L., Evans, E. M., Snow, T. K., Cureton, K. J., & Rosskopf, L. B. (2004). Effect of race and musculoskeletal development on the accuracy of air plethysmography. Medicine and Science in Sports and Exercise, 36(6), 1070–1077. https://doi.org/10.1249/01.MSS.0000128182.76254.05
- Fields, D. A., Wilson, G. D., Gladden, L. B., Hunter, G. R., Pascoe, D. D., & Goran, M. I. (2001). Comparison of the BOD POD with the four-compartment model in adult females. Medicine and Science in Sports and Exercise, 33(9), 1605–1610. https://doi.org/10.1097/00005768-200109000-00026
- Evans, E. M., Saunders, M. J., Spano, M. A., Arngrimsson, S. A., Lewis, R. D., & Cureton, K. J. (1999). Body-composition changes with diet and exercise in obese women: A comparison of estimates from clinical methods and a 4-component model. American Journal of Clinical Nutrition, 70(1), 5–12. https://doi.org/10.1093/ajcn/70.1.5
- Clasey, J. L., Kanaley, J. A., Wideman, L., Heymsfield, S. B., Teates, C. D., Gutgesell, M. E., Thorner, M. O., Hartman, M. L., & Weltman, A. (1999). Validity of methods of body composition assessment in young and older men and women. Journal of Applied Physiology, 86(5), 1728–1738. https://doi.org/10.1152/jappl.1999.86.5.1728
- Van Marken Lichtenbelt, W. D., Hartgens, F., Vollaard, N. B. J., Ebbing, S., & Kuipers, H. (2004). Body Composition Changes in Bodybuilders: A Method Comparison. Medicine and Science in Sports and Exercise, 36(3), 490–497. https://doi.org/10.1249/01.MSS.0000117159.70295.73
- Van Der Ploeg, G. E., Withers, R. T., & Laforgia, J. (2003). Percent body fat via DEXA: Comparison with a four-compartment model. Journal of Applied Physiology, 94(2), 499–506. https://doi.org/10.1152/japplphysiol.00436.2002
- Williams, J. E., Wells, J. C. K., Wilson, C. M., Haroun, D., Lucas, A., & Fewtrell, M. S. (2006). Evaluation of Lunar Prodigy dual-energy X-ray absorptiometry for assessing body composition in healthy persons and patients by comparison with the criterion 4-component model. American Journal of Clinical Nutrition, 83(5), 1047–1054. https://doi.org/10.1093/ajcn/83.5.1047
- Prior, B. M., Cureton, K. J., Modlesky, C. M., Evans, E. M., Sloniger, M. A., Saunders, M., & Lewis, R. D. (1997). In vivo validation of whole body composition estimates from dual-energy X-ray absorptiometry. Journal of Applied Physiology, 83(2), 623–630. https://doi.org/10.1152/jappl.1997.83.2.623
- Ioannidou, E., Padilla, J., Wang, J., Heymsfield, S. B., Thornton, J. C., Horlick, M., Gallagher, D., & Pierson, R. N. (2003). Pencil-beam versus fan-beam dual-energy X-ray absorptiometry comparisons across four systems: Appendicular lean soft tissue. Acta Diabetologica, 40(SUPPL. 1). https://doi.org/10.1007/s00592-003-0034-x
- Peterson, M. J., Czerwinski, S. A., & Siervogel, R. M. (2003). Development and validation of skinfold-thickness prediction equations with a 4-compartment model. American Journal of Clinical Nutrition, 77(5), 1186–1191. https://doi.org/10.1093/ajcn/77.5.1186
- Jackson, A. S., & Pollock, M. L. (1978). Generalized equations for predicting body density of men. British Journal of Nutrition, 40(3), 497–504. https://doi.org/10.1079/bjn19780152
- Khaled, M. A., McCutcheon, M. J., Reddy, S., Pearman, P. L., Hunter, G. R., & Weinsier, R. L. (1988). Electrical impedance in assessing human body composition: The BIA method. American Journal of Clinical Nutrition, 47(5), 789–792. https://doi.org/10.1093/ajcn/47.5.789
- Slinde, F., & Rossander-Hulthén, L. (2001). Bioelectrical impedance: Effect of 3 identical meals on diurnal impedance variation and calculation of body composition. American Journal of Clinical Nutrition, 74(4), 474–478. https://doi.org/10.1093/ajcn/74.4.474
- Lukaski, H. C., Bolonchuk, W. W., Hall, C. B., & Siders, W. A. (1986). Validation of tetrapolar bioelectrical impedance method to assess human body composition. Journal of Applied Physiology, 60(4), 1327–1332. https://doi.org/10.1152/jappl.1986.60.4.1327
- Bergsma–Kadijk, J. A., Baumeister, B., & Deurenberg, P. (1996). Measurement of body fat in young and elderly women: comparison between a four-compartment model and widely used reference methods. British Journal of Nutrition, 75(5), 649–657. https://doi.org/10.1079/bjn19960170
- Bosy-Westphal, A., Later, W., Hitze, B., Sato, T., Kossel, E., Glüer, C. C., Heller, M., & Müller, M. J. (2008). Accuracy of bioelectrical impedance consumer devices for measurement of body composition in comparison to whole body magnetic resonance imaging and dual X-ray absorptiometry. Obesity Facts, 1(6), 319–324. https://doi.org/10.1159/000176061
If you enjoyed this podcast, get weekly updates. It’s free.
Sending…
Great! You’re subscribed.
100% Privacy. We don’t rent or share our email lists.
You May Also Like
Our Most Popular Evidence-Based Articles
Our 100% “It’s-On-Us” Money-Back Guarantee
No matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!
Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.
So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.
That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.
And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Clinically Effective Doses
Great ingredients aren’t enough to make a great product—you also need correct doses.
That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.
Made in USA
Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.
And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.
Lab Tested
Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?
Not ours.
Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients & Doses
Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.
Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
OUT OF STOCK
Security Check
Please click the checkbox below. We apologize for the inconvenience.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
