Fat tissue occupies a greater volume than muscle tissue, which is why two people who weigh the same amount can look different. This explains why a person with more adipose tissue will appear thicker, while a person with a predominant muscle mass will appear toned and slimmer.
In contrast to the above, The muscular system has the capacity to consume energy, therefore, the greater the amount of muscle mass you have, the higher your basal metabolism* will be.To put it simply, this means that when no movement is made and the body is at rest, the energy needed to maintain vital processes is used. For most healthy adults, basal metabolic rate accounts for 50–70 % of total energy expenditure.
As we have indicated, no excess is good, neither of fat nor of lack of it. Both tissues play important roles, which is why a balance must exist. Having no body fat is incompatible with life; in fact, it can pose a serious health risk, as we've already explained.However, having excess fat also brings you great risks.
Likewise, having minimal muscle mass isn't optimal. For this reason, increasing muscle mass is beneficial for enhancing muscle function and contributing to health.
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Fat is essential for the body. Incredible but true!
In theory, there are recommended minimum body fat ranges. For example, for women, it's approximately 6% and for men, 4%. In fact, a defined body can be achieved with body fat percentages of around 10%.[1].
The recommendations we've heard from endocrinologists are that the body fat percentage for a "standard" woman (we're not talking about a super-athlete) should not drop below 12 or 10%, otherwise it begins to have health consequences that affect not only her physical health, but also her metabolism and vital functions.
On the men's side, according to WHO estimates used to prepare a report published in the American Journal of Clinical Nutrition, [JI1] for a “standard” adult a fat percentage between 8% and 19% would be healthy if that adult were between 20 and 39 years old; it would rise to between 11% and 22% when they were between 40 and 59.
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You should keep in mind that other risks that can be suffered by having lower fat levels than required include the following:
- Bone decalcification, including stress fractures.
- Disorders as a result of eating habits.
- Hormonal irregularities, menstrual cycle, fertility, etc.
Neither is it superfluous, but it is not necessary either.
- We recommend that you consult a group of professionals who can tell you your weight, muscle mass index, and body fat index so they can provide you with accurate information and personalized advice based on your goals.
- An endocrinologist, nutritionist, or doctor are specialists who can guide you on a safe path.
- Don't be guided by standards, it all depends on each person and their condition.
Remember: there are no miracle recipes!
