Body composition question

[missfliss]

Hoping someone that knows about this stuff can answer it.

Basic query is does running regularly build significant muscle mass?

In my early 40s with the matabolism to go with it. 5'6".

In the last I've been overweight, and since adulthood my weight has varied from 9st 11 ( in my 20s with a lot of effort) to 12st 5 in my 30s ( promoting weight loss and weight watchers membership). My weight seems to have settled around 11st 5 with a balanced diet and barely any booze.

Appearance wise I'm quite happy with my size, I have definitely lost significant fat, I carry on my tummy. My waist measurement is 29, hips and bust 37.

I run 4-5 times a week, training for a marathon so 10.5 miles yesterday. And my shape has changed, but the scales not at all.

It gives me a BMI of overweight, but I don't look or feel it?!

My blood pressure is perfect, my cholesterol is fine, my visceral fat is fine. My build is medium, with a rectangle body shape, long torso and shorter legs. What's going on? I don't really care what my actual weight number is, but I find it curious that I'm deemed overweight.

Bmi isn't everything, definitely. You're healthy and fit running that much. I've been going to the gym 4-5 times a week since Sept and I have lost about 1kg but my family have noticed I've changed shape and I am a lot stronger and fitter, which is what I wanted. I think I have exchanged fat for muscle. There's a fat % machine that you hold with your hands at the gym and I've gone from 30.1% to 29.1% but I'm not sure how accurate that is. If you are concerned about your weight you could always visit your gp and ask what are the indicators you should be worried about.

From what I’ve read the more important measurement is that your waist is less than half your height and your waist to hip ratio. For both those measurements you are doing well so I wouldn’t worry about bmi.

You sound like you're in very good shape basically. You should try one of those fancy scales that measure your body fat percentage. More important than weight.

Thanks for the answers. Part of why I ask is that with my life insurance ( vitality) BMI is one of the measures they use to set the premiums. Being classed as "overweight" ups the premium.

I just feel it's a poor measure generally. The NHS seem to use it too.

How are you calculating your bmi???
Because by my calcs 11s5 is 72 kg, and 5'6 is 1.7m. I get that to be scraping into normal weight (it's my target and I'm your height!) With a bmi of 24.9

I only ever gain weight when I exercise and loose when I stop so I know where you’re coming from. I’ve stopped weighing myself now as it just makes me miserable. Do you build muscle quite quickly? I do and I think this is what contributes to my higher weight when I exercise more.

I'm using the NHS BMI Calculator

Sadly I don't build muscle quickly!
I mean I wouldn't say I was thin or even slender. But slim / average. My trouser size is a small 12 for the waist, sometimes a 10 so I'm a bit about BMI being used as such a universal measure.

I'm not fishing for compliments, like I say I'm absolutely fine with my size and shape. Honestly? Am I delusional though? I accept I'm not skinny, but am I overweight?
The truth - I can handle it

Ohhh, I'm taller than I thought! Sorry, that doesn't help you much tho!

As I said, I'm targeting a bmi of 25, so probably not the best placed to judge. I'd say your slender by modern standards, but not skinny. You look good, and not far off the max suggested him.

Clothes are getting bigger. I'm heading towards a 10. The last time I was a 10 was 15kg (and 15 years)ago.

You don't look overweight no. You look top end of healthy to be honest. My bmi is just under 25 and I definitely look fatter than you.

Yes, top end of healthy, not overweight. I think the bit of tummy you have won’t be got rid of by running, though. You need targeted core exercise.

Top end of healthy is what I thought too.

Re tummy, I just live with it! I know ideally I'd do some strength training too, but honestly full time job, marathon training, SEN child and husband mid PGCE just mean I can't fit anything else in sustainably. So I've leaned to just live with it.

visceral fat is fine.

How do you know?
Have you had a dexa body fat scan?

Yes I have, as part of a company sponsored private health extensive 49+ wellness check at last year.

Should be 40+

What was your fat percentage?

If you have that information then You shouldn’t be the least bit interested in your BMI

I’m interested because it affects my insurance premium, and because I’m questioning whether it should be used as a universal measure in the way it is by the nhs

Fair enough

But the NHS wasn’t mentioned in you OP. I thought you were interested in it for yourself and I was simply saying that ignore BMI if you havethe gold standard of analysis, which is body fat composition from a scan.

I think you look healthy, and your measurements are good. I'm the same height as you and weigh 9 stones 7lb. I weight train, run and do HIIT, but not training for a marathon or anything so can vary what I do. Could you maybe find time for two, or even one, weight training sessions of just 20 minutes each. I know runners who do some weight training to help with running. When you run, I assume you build in some shuttle runs and speed sessions, that will provide your HIIT intervals.
This is if you're concerned, otherwise I wouldn't worry. You're perfectly healthy as you are and obviously in good shape