Good Muscle to Fat Ratio
It may have been noticed that many health related articles today contain the theme ‘Muscle – Fat’ Ratio. Maintaining this ratio is very much essential for keeping the body fit. Before proceeding to the tips for maintaining this ratio, let’s get a basic idea of what this ratio is all about. Muscle to Fat Ratio is simply means the numerical balance between the body muscle and the body fat. This ratio is mutilated if the amount exceeds the normal limit or the muscle amount decreases the threshold.
It must be kept in mind that, to maintain this ratio, it is very necessary to stay concerned about the health aspects. It is also necessary to keep in mind the harmful effects of the changes in this ratio. Increase in the amount of fat leads to various chronic diseases like diabetes mellitus, heart diseases, obesity, arteriosclerosis, gallstones, etc. Hence, it is very necessary to stay in the normal muscle-fat ratio so as to stay fit, maintain the normal BMI (Basic Metabolic Rate) & also the other processes of the body & mind.
The body fat is measured in many ways, starting from the bioelectrical impedance, skin fold treatment, hydrostatic weighing tanks, and infrared interactance. After the measurement of fat, it should be calculated how much fat should be reduced & how much muscle should be gained. There are many ways to bring the fat amount down to the normal. First & foremost, one should start becoming calorie conscious & should start consuming low calorie diet. Also, one should leave his bad food habits. Staying calorie conscious not only means ‘how much’ you eat but also ‘what’ you eat. Products like blue cheese, processed milk products, etc. are not suggestive for on-diet people. People can also take advice from various diet programs & can follow the allotted diet (strictly). Products like green leafy vegetables, fish help to gain proteins without much increase in fats. Hence they can be used to increase the muscle amount to the threshold limit.
Daily workouts can help bring the fat level down & also increase the muscle amount if required. Workout does not necessarily mean gym. It can also be the simple exercises in the morning or at a suitable time. These exercises should start with the warming-ups & should continue with the normal workout. A regular yoga session can definitely help bring the body in shape & also balance the muscle fat ratio. Regular jogging or running, skipping, aerobics can help in burning the fat. Also, sports like swimming, football, basketball, etc. can help in gaining of muscles. It should be kept in mind that any exercise session should be followed by a healthy breakfast. This breakfast should contain constituents egg, milk & fruits. Products like bread, rice should be lowered a bit. Products containing saturated fats & oils should be very well avoided. It should also be remembered that after every food intake, one should not directly sit or sleep.
There should be at least a 10 minute walk, especially after every lunch or dinner. It is seen that day by day, intake of junk food is increasing. These foodstuffs are rich in oils & spices & hence they contribute a lot to obesity but do not cause any change in the muscle/protein content of the body. Hence these foods, though tempting, should be avoided as much as possible.
It is noticed that people who work in offices where mechanical work is not in schedule have more problems of obesity. Since they have to sit and work, their bodies are more prone to fat increase. Hence, it is recommended that these people should be much more considered about their fat muscle ratio. They should find time to stretch out during their office time. They should also be more regular in their daily workouts. It should be kept in mind that a healthy body contributes towards a healthy mind. Thus it can definitely help in increasing the power of the mind. Meditation is also suggested withregular workouts.
For people who are much concentrated on muscle increase (those who do not have much ‘fat’ problem), it is suggested t hat the protein intake should be increased. Foodstuffs, as mentioned above, like milk, eggs, fish, poultry can help gain ‘protein’ weight. Also, regular gym workouts can be useful for the proper distribution of the increasing muscle. Athletic workouts, though much tougher are suggested for muscle development. It should be kept in mind that along with the increase in muscles in these people, fats too are increased, though in a very minute ratio.
It is noticed that such fat muscle ratio problems have arised in every strata & every age group of the society. Children too have become victims of obesity – thanks to the advancements in the world of entertainment & food. Children have become more addicted to televisions & also to junk food. Their concentration towards sports has lowered. Hence, it is the responsibility of the guardians to make sure that the children are balanced in their routines – let it be studies or play. For this, adults should be able to make changes in themselves so that children can themselves judge the best for them. A well planned routine can definitely help in maintaining a proper muscle fat ratio as well as a healthy body & mind.