The FFMI (fat-free muscle index) calculator is an alternative to the body mass index and it accounts for a person’s muscle mass. The average male scores about 19. It is hard to score above 25 without using steroids or other banned substances. Normal body composition is vital for our overall health. This is a reason why maintaining balanced body fat levels is associated with a longer and disease-free life.
When you have excess fat or anything that alters the normal body composition, it increasing the risk for many different health problems, such as heart disease, type 2 diabetes, and high blood pressure. Also, obesity-related depression is linked with excess fat.
- 1 What is the fat-free mass index?
- 2 How to maintain a fat-free muscle index naturally?
- 2.1 Wheat germ:
- 2.2 Green peas:
- 2.3 Edamame:
- 2.4 Dried lentils:
- 2.5 Avoid processed foods:
- 2.6 Drink water:
- 2.7 Limit your intake of refined carbs:
- 2.8 Avoid alcohol:
- 2.9 Eat more slowly:
- 2.10 Use smaller plates:
- 2.11 Walking:
- 2.12 Navy beans:
- 2.13 Beef jerky:
- 2.14 Corned beef:
- 2.15 Jogging or running:
- 2.16 Chicken breast:
- 2.17 Anchovies:
What is the fat-free mass index?
FFMI calculator is an alternative to the BMI calculator. It is conceptually similar to the body mass index. But, it does not measure the body mass in relation to height. It measures the number of muscles (fat-free mass) that is relative to a person’s height. This indicator is accounting for the amount of total lean muscle mass in the body. Also, studies are said that it can predict how much muscle your body can potentially gain.
It is one of the most useful indicators for people who want to lose weight, especially those who are engaging in strength training to develop muscles and reduce body fat. The fat-free muscle index calculator is especially handy for people who are in the body-building processes. The fat-free muscle index is different for men and women because the body composition varies between men and women. Biologically, men possess greater bone density, more muscle mass, and less body fat compared to women.
On the other hand, women naturally have more body fat to maintain their menstrual cycle and support childbirth. Women tend to develop adipose tissue, which is a loose connective tissue composed of fat, around their thighs and hips. On the other hand, men commonly accumulate fat around the trunk of their body and abdomen.
How to maintain a fat-free muscle index naturally?
You want to have fat free muscle index, especially if you are actively exercising or you are a bodybuilder. There are so many different natural ways that can help you to achieve your goal.
This natural food is made up of three components –germ, bran, and endosperm. The germ is the most nutrient-dense part and it includes significant amounts of plant-based protein. You can add the wheat germ as a protein boost to your oatmeal, pancakes, and even hakes. There are six grams of protein per 1 oz serving of wheat germ.
The protein is not abundant in most vegetables, but the green peas have enough, so you will want to keep a bag stashed in your freezer at all times. Also, they are high in fiber, so they can help you to manage your weight and cravings. In 1 cup serving of green peas, there are 7 grams of protein.
This is one of the best vegetarian options for keeping your fat-free muscle index naturally. It is nutrient-packed and it will give your diet a boost of plant protein, minerals, vitamins, and fiber. You can season the edamame with a pinch of salt, smoked paprika, and fresh lemon juice to avoid snack boredom. In ½ cup serving of edamame, there are 8 grams of protein.
Dry lentils are inexpensive and they can help you to boost your protein, fiber, and mineral content. They do not require presoak like other dried beans. You should simmer them until they are tender about 20 minutes. In a ¼ cup serving of dry lentils, there are 13 grams of protein.
Avoid processed foods:
These foods have high amounts of calories, added fats, and added sugars. Also, they are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
Many people have said that drinking water can help them with losing weight. When you drink 0.5 liters of water, then it can increase the calories you burn by 24 – 30% for an hour afterward. Also, when you drink water before your meals, then it can help to reduce your calorie intake, especially for middle-aged and older people. Water is good for weight loss, especially when it replaces other beverages which are high in sugar and calories.
Limit your intake of refined carbs:
These carbs have most of their beneficial nutrients and fiber removed. The refining process is leaving nothing, but easily digested carbs and this can increase your risk of overeating and disease. Some of the main sources of refined carbs are added sugar, breakfast cereals, pasta, sweets, snacks, pastries, sodas, white rice, white bread, and white flour.
It can negatively affect your ability to build muscle and lose fat especially when you drink alcohol in excess.
Eat more slowly:
When you eat too fast, then you fill your body with many calories without realizing it. Faster eaters have more chances of becoming obese compared to people who eat slowly. When you chew more slowly, then it will help you to eat fewer calories and it will increase the production of hormones that are linked to weight loss.
Use smaller plates:
In some studies are said that when you use smaller plates, then it can help you to eat less because it changes how you see portion sizes. People want to fill their plates, no matter the plate size, so they add more food to larger plates than smaller ones. When you use smaller plates, then it will reduce how much you eat and it will give you the perception of you have eaten more.
This is one of the best exercises for weight loss and it can help you to have fat-free muscle max. It is an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it is a lower–impact exercise, which means that it does not stress your joints. You can easily fit walking into your daily routine.
If you want to add more steps to your day, then you should try walking during your lunch break, taking your dog for extra walks, or taking the stairs at work. You should aim to walk 3 – 4 times a week. You can gradually increase the frequency or duration of your walks as you become more fit.
These are heart-healthy beans. They are a cheap vegetarian source of protein and they can help you to keep your fat-free muscle index naturally. Also, they are rich in fiber which is very important for healthy eating. You can mash navy beans with garlic and lemon as a hummus alternative. In 1 cup serving of navy beans, there are 20 grams of protein.
When you want to clean up your diet, then this means to say goodbye to the microwave popcorn and potato chips. So, you can look for beef jerky for a salty treat that will not derail your goals. You can keep it on your desk at work for an afternoon snack. In one ox serving of beef jerky, there are 13 grams of protein.
Corned beef has high amounts of protein and it has a great taste. You can add chopped vegetables to your corned beef and serve it with rye, pile, or rice. In a 3 oz serving of corned beef, there are 24 grams of protein.
Jogging or running:
These are great exercises that can help you to lose weight and keep your body fat-free. They are similar, but the jogging pace is generally between 4 – 6 mph, while the running pace is faster than 6 mph. Jogging and running can help to burn harmful visceral fat, which is known as belly fat.
This type of fat wraps around your internal organs and it has been associated with many health problems, like diabetes and heart disease. Both jogging and running are great exercises that you can do where you want to and you can easily incorporate them into your weekly routine. If you are a beginner, then aim to jog for 20 – 30 minutes, three to four times per week.
Chicken breast is a bodybuilding and weight–loss staple. It is a better protein source than other poultry cuts. This is a reason why it should remain a constant presence on your shopping list. If you want to save your money, then stock up with chicken breast when it is marked down for sale. In a 3 oz serving of chicken breast, there are 24 grams of protein.
In a 3 oz serving of anchovies, there are 24 grams of protein. Anchovies are winners when it comes to canned protein. They do not accumulate toxins as the bigger species do. You should soak anchovies in water for 30 minutes to reduce their saltiness and then drain and pat dry.