It is not uncommon for individuals who engage in regular exercise to notice that they are getting smaller, but their weight remains the same. This can be due to changes in body composition, which refer to the proportion of fat mass and lean mass in the body.
Body composition refers to the proportion of fat mass and lean mass in the body. Fat mass includes adipose tissue, while lean mass includes muscle tissue, bone, and organs. Changes in body composition can occur in response to changes in diet and exercise.
Fat weight/mass refers to the amount of body weight that is composed of adipose tissue, or body fat.
When individuals consume more calories than they burn, the excess calories are stored as body fat. Over time, this can lead to an increase in body fat percentage and an increase in overall body weight.
Lean Mass/Muscle weight refers to the amount of body weight that is composed of skeletal muscle tissue. Resistance training is the most effective way to increase muscle mass. When individuals engage in resistance training, the muscles are exposed to mechanical tension, metabolic stress, and muscle damage, which are the three mechanisms of muscle hypertrophy discussed in our earlier blog. Click Here to read more on Muscle Hypertrophy.
Exercise and Body Composition
Exercise can have significant effects on body composition. Resistance training, in particular, is an effective way to increase muscle mass and decrease body fat percentage. When individuals engage in resistance training, the muscles are exposed to mechanical tension, metabolic stress, and muscle damage, which are the three mechanisms of muscle hypertrophy.
In addition to resistance training, cardiovascular exercise can help to burn calories and reduce body fat percentage. Cardiovascular exercise, such as running, cycling, or swimming, can help to create a calorie deficit, which means consuming fewer calories than the body burns.
Body Weight and Clothing Size
When individuals engage in exercise and improve their body composition by reducing body fat percentage and increasing muscle mass, they may notice that they can fit into smaller clothes even if their body weight remains the same. This occurs because muscle tissue is denser than fat tissue, which means that a pound/kilo of muscle takes up less space than a pound/kilo of fat.
By reducing body fat percentage and increasing muscle mass, individuals can achieve a smaller, more toned body at the same weight. This can result in improved confidence and self-esteem, as well as a reduced risk of chronic diseases associated with excess body fat.
The Importance of Body Composition
While body weight is a common measure of overall health, body composition is a more accurate indicator of health status. Excess body fat, particularly abdominal fat (visceral fat), is associated with several health risks, including an increased risk of heart disease, diabetes, and certain cancers.
In contrast, having a higher muscle mass can help to improve physical performance, including strength, power, and endurance. This can be beneficial for individuals who engage in sports or other physical activities.
Getting smaller but maintaining the same weight is very common as you progress in your exercise and maintain a proper diet. It is benefecial to have a complete analysis of your body metrics by looking through all your body metrics and having a complete view of your body composition. Some key metrics are: Visceral Fat, Subcutaneous Fat, Overall Body Fat Percentage, Body Water, Metabolic Age, Muscle Mass, Skeletal Muscle Percentage. Then you can now compare this against Body Weight, BMI and Metabolic Age.
By engaging in resistance training and cardiovascular exercise, individuals can reduce body fat percentage and increase muscle mass, resulting in a smaller, more toned body at the same weight. This can have significant benefits for overall health and well-being, as well as improved confidence and self-esteem.
Knowing this at Kratos Studios, we take pictures to accurately see the body changes we make make on our journey & we would recommend you take some as well. This will help you see your progess and boost your motivation to workout knowing the work you are putting in is paying off!