Most of our members at JCFit started their journey with a free ‘No Sweat Intro’ where we talk about their goals and how we can best help.
Almost everyone has a goal related to body composition – wanting to lose weight (the most common thing we hear), tone up a little and add some muscle. I often jokingly (but not really) summarise it as ‘look better naked’.
The truth is, we don’t really care about someone’s absolute weight – the number on the bathroom scales don’t tell the full story. We care about how that weight is made up.
For example, a male who is 200lbs with 70lbs of body fat will have a body fat percentage of 35% which is pretty unhealthy (a healthier range is 10-20%).
In 2 extreme examples to illustrate the point, that man could lose 30lbs of fat and gain 30lbs of muscle and still weigh 200lbs, but with a body fat percentage of 20% which would be a lot healthier. Now obviously that person would look, and feel, very different but the bathroom scales say the same thing as before.
They could also lose the same 30lbs of fat by starving themselves and be 170lbs with 23.5% body fat which is better but still not great and I’m sure he wouldn’t feel that good either.
And finally, in a worse case, they might lose fat AND muscle and be 170lbs with an even higher body fat percentage!
So the best case is somewhere in the middle with sustainable fat loss coupled with the addition of lean muscle mass. Why is the addition of lean muscle important?
In an article entitled ‘Muscle is the New Metric for Longevity’ Dr Adonis Saremi writes:
When most people think about muscle, they picture strength training, performance, or aesthetics. But muscle is far more than that.
“Muscle mass is one of the most overlooked factors in metabolic health and longevity,” he says.
Muscle as a Metabolic Organ
We often forget that muscle is an active tissue. It is not just sitting beneath the skin for strength or appearance, it functions like an organ. Muscle regulates blood sugar, communicates with other systems through signaling molecules, and has a direct impact on energy expenditure.
Maintaining lean muscle mass improves insulin sensitivity, reduces chronic inflammation, and raises resting energy expenditure, which means the body burns more calories even at rest. These are the exact factors that protect against type 2 diabetes, cardiovascular disease, and age related decline.
In other words, muscle does not just make you stronger, it makes you healthier.
The Protective Power of Lean Mass
Lean muscle mass plays a protective role in long term health. Increasing muscle can help lower visceral fat, the type of fat that surrounds organs and drives metabolic disease. It also improves glucose control, enhances mobility, and reduces the risk of frailty later in life.
This is why Dr. Adonis refers to muscle as a “longevity organ.” By prioritizing lean mass, we are not just training for aesthetics, we are actively building resilience against disease and aging.
Why Measurement Matters
Despite its importance, muscle is rarely measured in traditional health and weight loss settings. Most people rely only on the scale, which can be misleading.
“You can’t manage what you don’t measure,” says Dr. Adonis. “Scale weight alone does not tell you the full story.”
Someone may lose weight but actually be losing lean tissue, which compromises long term health. Others may be gaining muscle while holding steady on the scale, mistakenly believing they are not making progress. Without accurate data, it is impossible to make informed decisions about training, nutrition, or health strategy.
Body Composition as the New Standard
Body composition testing provides detailed insights into lean mass, visceral fat, segmental balance, and overall metabolic health.
Having access to body composition analysis allows us to see exactly what is happening inside the body. It is not just about weight loss or gain, it is about preserving lean mass, reducing visceral fat, and optimizing long term health.
Incorporating body composition measurements into our routine, we can track meaningful changes over time and ensure that progress is about more than just the number on the scale.
Muscle as the New Metric
The message is clear. Muscle is no longer just about performance or appearance. It is a clinical marker for longevity and health.
As Dr. Adonis emphasises, muscle deserves attention because it functions as the body’s metabolic engine. Protecting and building muscle should be the foundation of every health, fitness, and longevity plan.
For anyone on a journey, whether weight loss, performance, or long term wellness, the takeaway is simple:
• Train smart to stimulate muscle growth
• Fuel your body with purpose to support lean mass
• Measure what matters with body composition analysis
Because in today’s health landscape, muscle is the new metric.
If you want to measure your body composition using our state of the art InBody or Evolt machines, and create a plan to add muscle and lose fat, book a free No Sweat Intro here.