By David C. Simmons III
Most personal trainers consider Body Composition
in terms of body fat percentage and lean muscle.
The body is primarily composed of body fat, muscle, bone and organs.
When some people weigh themselves, they are looking at
the sum of there body composition.
Weighing yourself can be misleading !
This is because even though muscle weighs more than
body fat, body fat and muscle percentage change
more than the percentage of bone. So, if you weigh 150 lbs and loose body fat and
gain muscle, or, loose muscle and gain enough body fat, you could still weigh 150 lbs.
I think this is the most important thing that anyone loosing
weight should understand.
In our society, to much emphasis is placed on how much you weigh and
not how much body fat you have.
GOOD - Your scale says you lost 5
pounds and your body fat percent is down 1.5% this could mean you lost body fat.
.
BAD - Your scale says you lost 5 pounds and your body fat percent
stays the same. This could mean you lost muscle.
If you weigh
150 lbs and you have a body fat percentage of 10%, then this means that you have
15 lbs of body fat and 135 lbs of lean body mass (muscle, bone and organs).
When you say you want to loose weight, what you really want to
say is that you want to loose body fat.
To loose body fat safely and rapidly, you need
to include two factors - EATING CORRECTLY & EXERCISE ! ONE WITHOUT THE OTHER RARELY WORKS !
Strong bones and plenty of muscle is always a good thing.
When you are loosing weight, you really want to measure your body
fat percentage when you weigh yourself. There are many bathroom scales today that
give you your weight and body fat %.
"Here is an example of some. When you weigh yourself and check your body fat %, your total weight could
give you a clue as to how much muscle you may have gained or lost. Some say your body fat % changes 1-2 percent per month. I have
seen it change more frequently, and more than 2%. If you figure that a decent weight
loss is 1 pound per week, a person weighing 100 pounds with 10% body has 10 pounds
of body fat and 90 pounds of lean body mass. I have heard of people who have lost
more than a pound per week in a month.
This is a chart that shows you the different body
fat percentage categories:
Classification |
Women (% fat) |
Men (% fat) |
Essential Fat |
10-12% |
2-4% |
Athletes |
14-20% |
6-13% |
Fitness |
21-24% |
14-17% |
Acceptable |
25-31% |
18-25% |
Obese |
32% plus |
25% plus |
*American Council on Exercise
Body fat percentages for different athletes can be seen with
this link at the bottom of their page.
Here are some links to other pretty good body fat percentage information:
What does your body fat percentage mean ?>
Ways of measuring body fat.
More on bioelectrical Impedance and how it works (They even show a fake device).
A few primary ways our bodies accumulate to much fat ?
1)
To many calories at the wrong time
- If you eat certain calories and don't burn them, then the calories that are left
get stored as fat. .
2)
Low metabolism - Some people have low metabolism
from heredity, illness or being sedentary. As we gain weight our metabolism slows
down. .
3)
Inactivity - THIS IS THE BIG ONE ! An example
of this is eating and going to sleep !
We need calories. Healthy calories come from the right carbohydrates, protein and good
fat.
(see
good carbs vs. bad carbs) .
(see good fat vs. bad fat)
Nutrient calories:
Fat: 1 gram = 9 Calories.
Protein: 1 gram = 4 Calories.
Carbohydrates: 1 gram = 4 Calories.
If you wonder how much is in a gram, then you have
to understand that a gram of sugar looks different than a gram of potato chips.
How soon after we eat is food ready to be used ? (This link is just one opinion, but
a good one )
From the above link, you can see that digestion is a very complicated subject
for our individual body science. Our digestion is influenced by the different foods
we eat daily, our metabolism, energy level, some heredity and more ! I believe
if you keep track of what you eat, your daily (not weekly) weight , body fat, lifestyle
issues & factors (health, stress, working overtime, etc) and the exercise that
you do, soon you will see patterns that will help you get at least an
idea of how and when your body science digests foods, and how exercise and your lifestyle
may influence your body composition..
The body fat we do need is called "essential body fat". Here are some places this body fat resides and how it functions:
1) Found in the brain, central nervous system and bone marrow.
2) Woman's breast are made up of fat.
3) Protects and insulates our organs.
4) Helps control our body temperature.
5) Is the main form of the bodies energy storage (we would not
function properly without it). It is like energy stored for use at another time.
How do you handle eating and burning body fat at an even rate ?
(Google this search = "burning
body fat at an even rate")
This question requires some fairly complicated answers. To start with, you
must understand that your body science dictates how you burn fat. Your metabolism and how your body processes food. Then, you can factor in external factors
like,
your energy expenditure, how much you eat, when, and what are the primary factors
involved. Your digestion, how well you absorb nutrients and how your body circulates
and processes
them are other factors.
The real answer to the question of "how to handle burning
body fat and eating" lies in experimentation. If you get bored writing things down
everyday, then you are plain out of luck. You have to keep daily track of
some or all of these factors so that you can see patterns over time. Our software
is intended for just that. You may even want to track your moods, health, overtime at work, daily family
commitments and activities, etc as these affect exercise.
So, if you don't want to get that deeply involved in finding out the answer
to our question of eating and burning body fat at an even rate, then the general
way is:
1) cut back on bad calories
(see good carbs vs. bad carbs)
.
2) don't eat junk.
3) don't eat bad fats. (see good fat vs. bad fat)
4) exercise.
(I like most of the information here on
fat burning exercises).
5) Eat foods that positively affect your metabolism.
(Foods that affect your metabolism)
6) Cut down on stress.
7) Get the proper amount of rest.
And, if you research these seven points on the
internet you will find hundreds of ways to combine these, of which even combinations
of combinations will help !
It comes down to trial and error my friend ! Anybody
who says they have the answer only has part of it, the other part is your unique
body science.
So start with the experts.
The USDA My Pyramid
Tracker is a good place to learn about eating properly and safely.
The
American College of Sports Medicine and/or the
American
Council on Exercise are two places that can tell you about exercising properly and
safely.
What burns fat more, Cardio or Strength training ?
Well, I have to say neither one, yet. First, you have to see which
one burns more body fat for your body science. With that, we suggest both. Not just
to see which one burns fat, but more importantly,
you need both (here is a good article) for your body ANYWAY
for reasons other than burning fat. So, if Cardio and Strength training burns fat
in some capacity, you cannot loose by using both. One of the
best way
to combine both is circuit training at a moderate to intense level.
This link says cardio burns more fat than strength training. It is interesting
and has good points.
This link says that strength training burns more fat than cardio, it also
has interesting points.
This link explains how strength training benefits the weight loss process.
This last link explains how cardio burns fat, also interesting.
You can see that opinions about both have some good and valid points.
Since that's true, then I would have to say that these programs worked for the body
science of the people who wrote them. So, again, you see that it is how your
body science handles them. For my body, I lean towards cardio for burning fat quickly
and strength training for burning fat over the long run..
So, Body Composition is one of the four major factors (Strength, Cardio, Flexibility and Body Composition) that determine
the fitness
level of your body science.
Body Composition
- Losing weight, gaining muscle and strength.
A Body Science -
We will help you plan how to change your Body Composition
Controlling body fat is not done in the Gym. The Gym is where you burn
unwanted body fat and build muscle that burn calories.
What you eat, your metabolism and lifestyle have a great deal to do
with how much body fat you accumulate !
Gaining muscle and strength requires nutrient attention as well. How
your body metabolizes food is as unique as you are. The only diet for you is one
you create for yourself by finding out how different foods affect you.
As a personal trainer I do not know how to prescribe a diet for you.
But, as a personal trainer I can guide you to where you can find out, and, I can
talk to you about nutrition basics.
Here are some things we consider as we help you plan your body composition
exercise :
- When to eat:
-
- For exercise
- To loose or gain weight
- To gain muscle and strength
- How timing your meals affects your body composition
- What to eat:
-
- Good nutrition
- The right amount of nutrients for your body science
- Information about supplements
- Keeping track of your body composition:
-
- Different ways to measure body fat
- Figure out which exercises might work best for you
- Which, how and why different exercises may affect your body composition
- Planning exercise around your body science's nutritional needs:
-
- Once you know how you eat, now learn how you should
workout
- Medical issues and body composition:
-
- Exercise and eating for special populations
- How body composition is affected by health and visa
versa
- Risk Factors
- Nutrition safety:
-
- Rules about the amount of vitamins and minerals for
your body science
- Supplement abuse
- Under eating and over eating
- How to stay motivated:
-
- How body composition changes with your body
science
- Supplement abuse
- Patience and how much time it takes to see progress
- And More !!
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More research on Body Composition will be available soon !
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