I have been seeing more and more research to suggest that a low body-mass index (BMI—calculated as the body weight in kilograms divided by the height in meters-squared) less than 25 kg/m2 is less healthy than a somewhat “over-weight” BMI. Studies have indicated a reduction in life-expectancy and an increase risk of hospitalizations and complications from COVID-19. Is this suggesting that we should give up on the six-pack abs and fatten up? Well, yes and no—mostly no. What I see as the underlying message is that we need to emphasize muscle mass—especially as we age. Losing weight alone is not a healthy option. Of course, if we are significantly over-fat (per body composition measures, not simply BMI calculations), we should reduce our body fat, but not at the expense of muscle mass!
Low BMI, especially in the aged population, is most indicative of sarcopenia (the age-related loss of muscle mass). Many are actually what might be labeled as “skinny fat.” In other words, many have low muscle mass and moderately high fat, despite having a low BMI. This is often a result of inactivity and cyclical dieting. One might weigh the same as one did in high school, but the body composition can be significantly different.
Why is “overfat” (i.e., a BMI in the range of 25-27 kg/m2) healthy? Because it isn’t really “overfat”. While some in this range are indeed overfat from a body composition standpoint. Many more are in this range because they carry more muscle mass than the average sedentary individual. More muscle means heavier body and higher BMI. It certainly doesn’t mean “unhealthy.” In fact, more muscle mass generally means a greater work capacity, which makes it possible to maintain a higher level of cardiorespiratory endurance (heart health) and a lower body fat percentage.
Everyone can benefit from lifting weights and gaining (or at least maintaining) muscle mass. Fragility need not be an absolute in aging. Worry less about a weight on the scale or a number such as BMI. Focus on being able to do more and be more active. You will know “overfat” by the person you see in the mirror (which is subjective) and by the lifestyle you are able to maintain. Don’t worry about the weight on the scale. Worry about the weight on the bar.
Be your best today; be better tomorrow.
Carpe momento!!