Appearance rather than Weight? Body make efficiently by knowing muscle mass
Difference in appearance even with same weight is difference in muscle mass. To succeed in diet and body make, it is important to be conscious of not only weight but also muscle mass. We explain guide of muscle mass and how to increase it.
Even though weight decreased, appearance does not change...
Although I worked hard on diet and weight dropped, "I feel like I haven't tightened somehow" "I look fatter than people with same weight" Have you ever had such an experience?
Actually, appearance may differ greatly even with same weight. It is muscle mass that creates the difference.
Since muscle has higher density than fat (volume is small even with same weight), people with large muscle mass look tightened. Conversely, if muscle is small even if weight is light, it looks sagging.
Why is Muscle Mass Important
1. Basal metabolism increases
Muscle is a tissue that consumes energy even at rest. The more muscle mass, the higher basal metabolism becomes, and it becomes a body hard to gain weight and easy to lose weight.
BMR CalculatorCalculate your Basal Metabolic Rate (BMR) for precise diet planning.2. Appearance tightens
Even with same weight, muscular people look slim. Especially around stomach, upper arm, thigh etc., if muscle is attached, impression of appearance changes greatly.
3. Affects healthy life expectancy
Muscle mass decreases naturally with aging (Sarcopenia). Maintaining and increasing muscle from young age is directly connected to future healthy life expectancy.
4. Improvement of daily life performance
If muscle mass is sufficient, daily movements such as going up and down stairs, carrying heavy luggage, walking for a long time become easier.
How much is guideline for muscle mass?
Healthy muscle mass varies depending on gender and age. Below is general guideline.
Guideline for Male Muscle Mass
| Age | Guideline for Muscle Mass |
|---|---|
| 18-29 years old | About 32-35kg |
| 30-49 years old | About 30-34kg |
| 50-64 years old | About 28-32kg |
| 65 years old or older | About 26-30kg |
Guideline for Female Muscle Mass
| Age | Guideline for Muscle Mass |
|---|---|
| 18-29 years old | About 24-27kg |
| 30-49 years old | About 23-26kg |
| 50-64 years old | About 22-25kg |
| 65 years old or older | About 20-24kg |
- These are guidelines for whole body muscle mass. Appropriate value varies depending on physique (height / weight).
Jenee's Muscle Mass Calculation Tool
If you want to know how much your muscle mass is, please utilize Jenee's calculation tool.
Muscle Mass CalculatorEstimate your total muscle mass and check age/gender reference values.Just by entering age, gender, height, weight, you can check estimated muscle mass and evaluation.
How to read calculation result
| Evaluation | Meaning | Advice |
|---|---|---|
| More | Muscle mass is more than average | Let's be conscious of maintaining status quo |
| Standard | Healthy muscle mass | Balanced exercise and meal |
| Less | Muscle mass is less than average | Consider habituation of muscle training |
Basics to Increase Muscle Mass
1. Muscle Training
To increase muscle, training to put moderate load on muscle is necessary.
Menu recommended for beginners
- Squat: Whole lower body (Buttocks, thigh)
- Push-up: Chest, shoulder, arm
- Plank: Trunk (Abdominal muscle, back muscle)
- Dumbbell Rowing: Back, arm
Point
- Start from 2-3 times a week, about 30 minutes at a time
- Rest same part for more than 48 hours
- Be conscious of correct form
- Increase load gradually (Principle of progressive overload)
2. Intake of Protein
Material of muscle is Protein. Even if you train, muscle does not increase if there is no material.
Daily protein intake guideline
- General person: 1g per 1kg of body weight (60g if 60kg)
- Person who wants to increase muscle: 1.5-2g per 1kg of body weight (90-120g if 60kg)
Foods rich in protein
- Chicken breast meat (About 23g per 100g)
- Egg (About 6g per 1 piece)
- Natto (About 8g per 1 pack)
- Greek yogurt (About 10g per 100g)
- Protein (About 20g per 1 cup)
3. Sufficient Sleep
Muscle grows during rest, not during training. Especially during sleep, growth hormone is secreted, and repair and growth of muscle are promoted.
- Secure 7-8 hours sleep
- Keep bedtime and wake-up time constant
4. Continue
Increase in muscle mass takes time. It is important to continue for at least 2-3 months until visible change appears.
- Continue at a reasonable pace
- Set small goals
- Keep a record and maintain motivation
Balance between Muscle Mass and Body Fat Percentage
Not only muscle mass, but also body fat percentage is an important index.
Guideline for Body Fat Percentage
| Gender | Low | Standard | Slightly High | High |
|---|---|---|---|---|
| Male | Less than 10% | 10-20% | 20-25% | 25% or more |
| Female | Less than 18% | 18-28% | 28-35% | 35% or more |
Ideal body make is,
- While increasing muscle mass
- Keep body fat percentage in appropriate range
It is to do. Let's be conscious of body composition (balance of muscle and fat) without chasing only weight.
Relationship between Age and Muscle Mass
Muscle mass tends to decline gradually with age. In general, the decrease can begin mildly in the 30s and become more noticeable after the 40s, with reports often citing around 0.5-1% loss per year in affected populations. This is called "Sarcopenia (Age-related Muscle Loss)".
To maintain muscle
- Acquire habit of muscle training from young age
- Continue exercise even if you get older
- Intake protein consciously
There is no need to give up as "I am not young anymore". Muscle can be trained from any age.
Frequently Asked Questions about Muscle Mass (FAQ)
Q. Will weight increase if I do muscle training?
Since muscle is heavier than fat, weight may increase when muscle mass increases. However, appearance tightens. Let's judge by your figure reflected in mirror and size feeling of clothes without sticking too much to number of weight.
Q. Will women become bulky if they do muscle training?
Since women have less hormone (testosterone) to enlarge muscle than men, it is rare to become bulky with general muscle training. Rather, you can create a tightened beautiful body line.
Q. Which is important, aerobic exercise or muscle training?
Both are important, but priority differs depending on purpose. If you want to increase muscle mass, prioritize muscle training, and if you want to reduce fat, it is effective to combine aerobic exercise too. Ideally let's incorporate both in good balance.
Summary
Points of efficient body make are following 3.
- Be conscious of not only weight but also muscle mass — Appearance is determined by balance of muscle and fat
- Muscle training + Protein + Sleep — Keep 3 basics to increase muscle
- Continue from long-term perspective — Understand that change takes time
Why don't you start by knowing your current muscle mass first? When goal becomes clear, motivation also increases.
Muscle Mass CalculatorEstimate your total muscle mass and check age/gender reference values.
