Category Archives: Body Composition

LEAN MASS vs. PERCENT BODY FAT:

Stop Worrying About Your Weight, Focus on Fitness

woman_scalesThin isn’t always in! One study found that thin people who didn’t exercise were actually at higher risk for health problems than those who were heavier but worked out regularly. Staying fit not only improves physical health, it also boosts self-image and reduces depression and anxiety. Rather than comparing yourself to supermodels and bodybuilders, concentrate on developing an active lifestyle.

Another reason to stop worrying about your weight can be seen in the images below; pictures are worth 1,000 words. These images show a decrease in percent body while weight remained the same.  Continue reading Stop Worrying About Your Weight, Focus on Fitness

Nutrition Cycling for Better Weight Loss and Results

I’m regularly asked – What is the best diet for weight loss, getting ripped, or muscle tone? As a new trainer years ago, I spent months in the bookstore reading the details of a collection of diets books. I found most diets to be very limiting and otherwise confusing. All this research helped me realize that nutrition cycling can help eliminate the confusion created by most diets, making the experience of eating much more pleasurable and sustainable. Nutrition cycling can be tailored to fit your specific training goal and best of all – it works!

Diet and training goals should match in order to get your best result. Without a proper diet, you can count on throwing some of your well spent training time away. When you want to add muscle you eat and train one way and when you want to burn fat and get ripped, you again shift how you eat and train. Nutrition cycling uses 3 types of meals that produce specific results. See the video below to learn about these meal types and how to use NUTRITION CYCLING to burn fat fast, build lean muscle, get energized and detoxify your body.

Fire, Fuel, Free, Meal plan for nutrition cycling and getting ripped

Continue reading Nutrition Cycling for Better Weight Loss and Results

Body Fat Norms Table

Percent Body Fat for Women

Age Very Low Low Moderate High Very High
19 > <17 17.5 – 21 22.5 – 27 27.5 – 32 32.5 – 37
20 – 29 <18 18.5 – 22 23.5 – 28 28.5 – 33 33.5 – 38
30 – 39 <19 19.5 – 24 24.5 – 29 29.5 – 34 34.5 – 39
40 – 49 <20 20.5 – 25 25.5 – 30 30.5 – 35 35.5 – 40
50 < <21 21.5 – 26 26.5 – 31 31.5 – 36 36.5 – 41

Women should never fall below 9% body fat

Percent Body Fat Norms for Men

Age Very Low Low Moderate High Very High
19 > <14 14.5 – 19 19.5 – 24 24.5 – 29 20.5 – 34<
20 – 29 <15 15.5 – 20 20.5 – 25 25.5 – 30 30.5 – 35<
30 – 39 <16 16.5 – 21 21.5 – 26 26.5 – 31 31.5 – 36<
40 – 49 <17 17.5 – 22 22.5 – 27 27.5 – 32 32.5 – 37<
50 < <18 18.5 – 23 23.5 – 28 28.5 – 33 33.5 – 38<

Men should never fall below 6% body fat

All About Body Fat, Test types and Accuracy

The body can be separated into two distinct parts, Lean Mass (muscle, bones, organs) and Fat Mass (body fat).

While some fat is healthy, a higher than average Fat Mass is associated with an elevated health risk. Fat that accumulates on the mid-section of the body (Android fat; also known as the “Apple Build”) further elevates your overall health risk.

Body Fat Test Accuracy,  listed most accurate to least accurate Continue reading All About Body Fat, Test types and Accuracy