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BODY COMPOSITION

Body Fat Percent Versus Lean Muscle Tissue

Body composition indicates the percentage to total body weight composed of fat tissue versus the percentage composed of lean tissue. The size and number of adipose cells determine percent body fat. Measurement of percent body fat can be done by measuring the thickness of the subcutaneous fat with a skin fold caliper at specific areas.

Changes in body weight and body composition are caused almost entirely by a change in caloric balance and exercise, which is a function of the number of calories taken in and the number of calories expended. Caloric expenditure and caloric intake may be calculated by maintaining accurate records of the number of calories expended in activates performed during the course of a day as well a s the number of calories consumed in the diet. Body weight can be lost either by increasing caloric expenditure through exercise or by decreasing caloric intake through dieting; however, the recommended technique for losing weight involves a combination of moderate caloric restriction and a moderate increase in physical exercise during the course of each day.

Weight loss should be accomplished over a long period.  Realistically, no more than about two pounds of actual body weight should be lost during a single week. Weight gain may be accomplished by increasing caloric intake and engaging in a  weight gaining weight training program. Set point theory attempts to explain efforts by the body to maintain the amount of body fat, and thus body weight, within a certain range.

BODY COMPOSITION

                        MALE                                                                        FEMALE

IDEAL BODY WEIGHT

                        MALE                                                                        FEMALE

SITES*
Chest:  45 degree skin fold halfway between nipple and armpit while the arm is behind the head
Abdominal: horizontal skin fold approximately 2 inches lateral to the navel
Thigh:  vertical skin fold midway between superior iliac crest (hip bone) and patellae (knee bone)
Triceps:  vertical skin fold midway between the acromial (shoulder) and the olecranon processes (elbow)
Suprailiac:  45 degree skin fold just above the upper iliac crest (hip bone)

1. Locate the site.  Each site should be taken on one side of the body only.
2. Grasp the site between your forefinger and thumb with your non-dominant hand (your left hand if you are right handed).  Grab all that you can.
3. Place the caliper pinchers halfway on the skin fold without letting go of the site with your non-dominant hand.
4. Record the average of three measurements at each site.

BODY COMPOSITION CHART

* Fat Weight    =    % Body Fat   x  Body Weight

** Lean Weight  =   Body Weight  -  Fat Weight

RECOMMENDED BODY FAT PERCENTAGES

                             MALE:  10  -  16%                                                    FEMALE:  18  -  23%

Note:  Any value higher or lower than the recommended body fat percentages increases health risks

WEIGHT REDUCTION GUIDELINES / FAT LOSS GUIDELINES

•     55-60% carbohydrates; 10-15% protein; 25-30% fat with at least one half to two thirds total fat should be unsaturated
•     Increase your daily activities and exercise and lower the calories through less fat
•     Weight reduction occurs only when there is a negative caloric balance - your caloric output must be greater than your caloric input
•     Weight reduction should be gradual - 1 to 2 lbs per week
•     Consume 5 to 6 meals/ day instead of 1 to 3 meals per day
•     Spot reduction does not work
•     The higher the lean mass, the more weight reduction because of a higher basal metabolic rate
•     Males will generally reduce weight faster than females because of a higher basal metabolic rate

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