Body Composition

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Body Composition
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Body Composition
Fat Mass
Lean Body Mass
Is the difference between lean body mass and fat
mass
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Lean Mass Is...
Organs
Muscle
Bones
Anything that is not fat!!
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How Much Fat is Healthy?
Females should be between

• Low 14- 18

• Optimal 19-22

• Moderate 23-30

• Obesity Greater than 30

Males should be between

• Low 6-10

• Optimal 11-17

• Moderate 18-20

• Obesity Greater than 25

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Why Do You Need A Minimal Amount of Fat
Your Body Needs Fat For

• An insulator to retain body heat

• An energy substrate for metabolism

• A padding against physical trauma in the body

The Minimal amount of fat that you need to
perform these functions is known as essential fat
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How Many Pounds of My Weight is Fat?
A 200 lb. Person with 30 body fat would have
60 lbs. Of fat 140 lbs. of lean body mass
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How Do you Measure Body Fat?

• Skin Calipers
• Body Fat Analyzers
• Hydrostatic Weighing
• BMI

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Skin Calipers
1/2 of body fat is stored underneath the skin. By
measuring the thickness of fat at various parts
of the body you can determine fat percentage
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Bioelectrical Impedance (Body Fat Analyzers)
Person Holds a machine that sends a weak
electrical signal through the body. Fat tissue is
not a good conductor of an electrical current so
the easier the conductance, the leaner the
individual
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Hydrostatic Weighing

• The Most Accurate technique

• Person is weighed underwater and breathes out all
  the air in their lungs. Since fat is buoyant the
  amount of body fat can be determined

• This test takes a long time and requires a lot
  of equipment

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Body Mass Index

• Is a formula using your height and weight to
  determine if you are obese or underweight

• Is not reliable because it does not take muscle
  mass into account

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Why is Body Composition Important?
Obesity can lead to the following health
problems

• Breathing difficulties

• Stroke

• Diabetes

• Less Resistance to infections

• High Blood Pressure

• Heart Disease

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Calculate Your Ideal Weight Using Fat
Lean Body Mass 1.00 - desired fat
Desired Weight

Example a 200 lb. Person with 16 body fat wants
to be 10.
Ideal weight
186.6
168 .9
168 1.00-.10


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How do I Improve Body Composition?
If you Burn more calories than you consume you
will lose weight
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If consume more calories than you burn you will
gain weight
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If you burn the same amount of calories that you
consume your weight will remain the same
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How Many Calories Would it take to lose One Pound
of Fat?
One Pound
3,500 calories
35 miles?
2 miles 200 calories
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OR
5 miles of light biking
30 min of easy tennis
Walk 3 miles
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Why Is It Ineffective To Measure Your Weight Loss
With a Scale

• 1st Month
• 130 lbs.
• 30 Fat

• 3rd Month
• 130 lbs.
• 25 Fat
• Muscle mass (5 lbs.)
• Fat mass (5 lbs.)

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Guidelines for Losing weight

• Your diet should be low in calories and yet
  supply all nutrients essential to normal body
  function

• It should contain a wide variety of foods that
  appeal to your taste and help prevent hunger
  sensations between meals

• It should be suited to your current lifestyle,
  convenient and enjoyable

• Slow weight loss, about 1-2 lbs. per week

• It should be a lifelong diet that takes into
  account the first three principles

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Different Body Types
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Body Types
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Body Types