How to find out the percentage of fat and muscle in the body for a woman

Many women, in pursuit of an ideal figure, sit on half-starved diets and rejoice at every kilogram that has gone. Their obsession is to lose weight, reduce body volume.

Here we will not talk about how to properly lose weight. Consider the question of how to find out the percentage of fat and muscle mass in the body.

Do losing weight women think about how their weight is lost? Often not. If you have lost a few pounds and your body volume has decreased by a few centimeters, this is not necessarily the loss of the hated fat. You may have lost weight due to the loss of water or muscle mass from the body. Therefore, it is useful to know how much fat is contained in the body, and how much muscle, and monitor changes in indicators. This will allow you to see what you need to work on: use intense training to lose fat, or focus on strength training and nutrition for gaining muscle mass.

Our body is made up of different tissues. In scientific words - body composition.

There are various models describing body composition:

two-component model- the sum of fat mass and lean body mass

Body fat- the mass of all lipids in the body. Its content can vary widely.

Distinguish between essential fat, which is part of the protein-lipid complex of most cells of the body, and non-essential fat (triglycerides) in adipose tissues.

Essential fat necessary for the normal metabolism of organs and tissues. Women have a higher proportion of essential fat than men. The percentage of essential body fat is believed to be very stable, ranging from 2 to 5% of lean body mass for different people.

Non-essential fat performs the function of thermal insulation of internal organs. The content of non-essential fat increases with excess nutrition and decreases with insufficient nutrition.

The amount of adipose tissue in the body in different people can vary significantly and individually change over the course of life. This can be associated with both normal physiological changes in the process of growth and development of the body, and metabolic disorders. The average percentage of adipose tissue in adults is usually between 10% and 20-30% of body weight.

Non-essential fat consists of subcutaneous and internal fat. Subcutaneous fat is distributed relatively evenly along the surface of the body. Internal (visceral) fat is concentrated mainly in the abdominal cavity. It was found that the risk of developing cardiovascular and other diseases associated with overweight has a higher relationship with the content of internal, rather than subcutaneous, fat. There is a concept of abdominal fat, which is a combination of internal and subcutaneous fat, localized in the abdomen.

Lean body mass- body weight excluding fat. The components of lean body mass are total body water, muscle mass, skeletal mass, and other constituents.

three-piece models:

The sum of body fat, total body water, and lean body mass without fat

The sum of body fat, mineral body mass and soft tissue fat-free fraction

four-piece models:

The sum of body fat, total body water, mineral body mass, and residue mass

Sum of body fat mass, cell body mass, extracellular fluid mass and extracellular solid mass

five-level multicomponent model- the structure of the body is considered at the elemental, molecular, cellular, tissue levels and at the level of the organism as a whole

Determination of body composition is essential in sports, nutrition, anesthesiology, resuscitation and intensive care. It is used in the treatment of anorexia, obesity, osteoporosis, and several other conditions.

Coaches and sports therapists use body composition analysis to optimize the training regimen during competition preparation. Studies of the strongest athletes have made it possible to establish the optimal values ​​of fat and muscle body mass. But there are still no uniform standards and they vary depending on the type of sport, specific specialization and the level of training of athletes.

Various methods are used to determine the composition of the human body. And there are a huge number of formulas. We will not delve into and describe them all in detail, because research is carried out in laboratories and clinics by specialists and knowledge of all these subtleties is simply not needed. Consider the simplest and most popular methods that allow you to calculate the percentage of adipose tissue and lean body mass.

Caliperometry

It consists in measuring the thickness of skin and fat folds in certain areas of the body using special measuring devices - calipers.

Today, a large number of different models of calipers are produced, differing from each other in design features, measurement accuracy, conditions of use, price and other indicators. The accuracy of determining the thickness of folds with plastic calipers, as a rule, is lower than with metal ones.

All measurements are taken on the right side of the body. Holding the caliper in the right hand, grasp the skin and fat fold with the thumb and forefinger of the left hand, the distance between which, depending on the thickness of the fold, should be 4 to 8 centimeters, and gently, without causing painful sensation, raise the fold to a height of about 1 centimeter.

The caliper is positioned perpendicular to the fold, with the measurement scale at the top. The working surfaces of the caliper are placed 1 centimeter from the thumb and forefinger, midway between the base and crest of the crease.

Carefully and completely release the pressure of the caliper arcs on the fold, then within 3-4 seconds, according to the readings of the scale, determine its thickness, keeping the fold in a raised position.

The fold must be taken quickly, since with prolonged compression due to imbalance in the fluid balance in the near-surface areas of the body, it becomes thinner.

The skin in the measurement areas must be dry. It is not recommended to conduct the examination immediately after intense physical activity or overheating.

There are over 100 caliperometric formulas for body composition. These formulas correspond to various schemes for the selection of measurement sites.

The most popular are the following schemes:

• In two folds: on the back of the shoulder and in the middle of the lower leg in the back
• Three folds: on the back of the shoulder, upper iliac and in the middle of the thigh behind
• Four folds: on the back of the shoulder, upper iliac, on the abdomen near the navel, in the middle of the thigh; or on the front and back of the shoulder, under the scapula, upper iliac
• Seven folds: on the back of the shoulder, on the chest, axillary, under the scapula, upper iliac, on the abdomen near the navel, in the middle of the thigh behind
• Eight folds: under the scapula, on the front of the shoulder, on the back of the shoulder, on the forearm, on the chest, on the abdomen near the navel, on the upper thigh, on the upper leg

How to remove folds

On the back of the shoulder- a vertical fold taken over the triceps muscle with the arm lowered and relaxed. Taken on the midline of the back of the shoulder in the middle between the acromial and olecranon processes

On the front of the shoulder- a vertical fold taken over the biceps in the middle between the acromial and olecranon processes, the arm is relaxed and located along the body

In the middle of the lower leg from the back- a vertical fold taken on the midline of the medial surface of the calf at the level of the maximum circumference.

Superior iliac fold- a diagonal crease taken directly above the iliac crest, along its natural line.

In the middle of the thigh at the back- a vertical fold taken from behind over the quadriceps muscle in the middle of the thigh of the right leg (measured in a standing position; the center of gravity is shifted to the left leg, the right leg is relaxed).

On the belly near the navel- a vertical fold, which is taken at the level of the navel on the right at a distance of 2 centimeters from it.

Under the shoulder blade- a diagonal fold (from top to bottom, from inside to outside), located at an angle of 45 degrees at a distance of 2 centimeters down from the lower angle of the scapula

On the chest- a diagonal fold (from top to bottom, outside to inside), taken in the middle between the anterior axillary line and the nipple (in women, 1/3 of the distance)

Axillary- a vertical fold taken on the mid-axillary line at the level of the xiphoid process of the sternum

On the forearm- a vertical fold on the front surface of the forearm at its widest point

On the upper thigh- taken in a sitting position on a chair, legs bent at the knees at a right angle. The fold is measured in the upper part of the right thigh on the anterolateral surface parallel to the course of the inguinal fold, slightly below it

On the upper part of the lower leg- the fold is measured in the same position as on the upper thigh. It is taken almost vertically on the posterolateral surface of the upper part of the right lower leg, at the level of the lower corner of the popliteal fossa

How to calculate body fat percentage

Of the many formulas, the most popular is the Matejka formula, which is used for age groups over 16 years old. The formula for determining the mass of adipose tissue in the body (MTB) has the form

where d is the average thickness of the subcutaneous fat layer together with the skin (mm), S is the body surface area (m 2), k = 1.3.

For women, d is calculated as follows:

Add the thickness of seven folds of skin and fat in millimeters (on the biceps, triceps, forearm, back, abdomen, thigh and lower leg). Divide the received amount by 14.

Body surface area is determined by the Dubois formula:

For women (20-60 years old) with a high relative body fat content, the formula is as follows:

The girth of the abdomen is measured at the level of the navel at the time of the pause between inhalation and exhalation.

Surely, many will find it difficult to understand the terms used above for body structure and where to measure the folds. And it will be difficult to make calculations. Then you can use the method easier.

You can measure folds at 4 points:

on triceps at approximately the same distance from the shoulder and elbow joints

on the bicep, similar to triceps, on the opposite side of the arm

on the shoulder blade the fold is pinched just below it at an angle of 45 degrees to the vertical so that the fold is directed along the line connecting the cervical vertebrae and the sides

at the waist near the navel where the most fat is

All results (in millimeters) are added. The fat percentage is calculated using the following table:

It provides data for women. For different ages, different indicators. This is due to the fact that with age, the amount of fat inside the muscles and in the abdominal cavity around the internal organs inevitably increases. When measured correctly, this method is 97-98% accurate.

Below you can see what the figure of women with different percentages of fat looks like.

How to calculate muscle percentage

For calculating muscle mass, the most correct and common way is also the Matejka formula. First you need to make the following measurements.

You need to measure the thickness of the fold with a caliper or caliper:

1. on the front of the shoulder (biceps)
2. on the back of the shoulder (triceps)
3. on the forearm
4. on the thigh in front
5. on the shins

With a measuring tape, you need to measure the girth:

• shoulder
• forearms
• hips
• shins

Musculoskeletal Mass (SMM) Formula

where DT - height (m), k = 6.5, r - the average value of the circumference of the shoulder, forearm, thigh and lower leg without subcutaneous fat and skin, determined by the formula

Shoulder girth is measured at rest at the point of greatest development; girth of the forearm - in the place of the greatest development of muscles on a freely hanging arm, muscles are relaxed; shin girth - in the place of greatest development of the gastrocnemius muscle; thigh circumference is measured under the gluteal crease, body weight is evenly distributed on both legs, located shoulder-width apart. The folds are defined in the same position and locations as the girths.

To calculate muscle mass as a percentage, divide muscle mass by weight in kilograms and multiply by 100.

Bioimpedance Analysis

Based on significant differences in adipose tissue conductivity and lean body mass. The main conductors of electric current in the body are tissues with a high water content and electrolytes dissolved in it. Fat and bones have lower electrical conductivity.

Measurements are performed using instruments with built-in software. They differ in the frequency (or set of frequencies) of the alternating current used, in terms of measurement, recommended electrode placement patterns, and built-in formulas for determining body composition.

Inexpensive single-frequency devices are used to monitor body fat and musculoskeletal mass. More expensive dual-frequency and multifrequency bioimpedance analyzers are used mainly in clinical medicine and scientific research.

A more accurate assessment of body composition can be obtained using devices that work by applying electrodes to the lower leg and wrist.

They produce hand-held bioimpedance fat analyzers that take information from shoulder girdle... There are bathroom scales that you can use at home. It is on such scales that we will stop our attention.

When you step on the scale, a weak electrical current travels up one leg, through the pelvis, and then down the other leg. Since muscles contain more water, they conduct electricity better than fat. Thus, the more resistance, the more fat in your body. Formulas are used to calculate the percentage of body fat and muscle based on the electrical signal transmission speed and other data that you enter: height, age, gender. Height must be entered with an accuracy of 1 centimeter. The results obtained are checked against the tables in the instructions for the scales. These charts show age and norms for muscle, fat and water in the body.

Of course, these scales are easy to use, but they do not give accurate results. Studies have shown that the most best scales give an accuracy of only 80%. With their help, you can only roughly assess whether your body composition meets the established norms. Factors such as body type, fever, hydration, recent exercise, and last meal may affect results. Even wet or sweaty feet, as well as large calluses on the feet, can skew the results. It has been found that different scales give different readings. Such devices may be less accurate for the elderly, people with good physical fitness, children, and people with osteoporosis. Several other diseases also affect accuracy, including muscular dystrophy, polio, cirrhosis of the liver, and heart failure. In addition, this scale can overestimate the percentage of fat in lean people and underestimate it in those who are overweight. It is not recommended for pregnant women to use such a scale if there are electrical implants such as a pacemaker or defibrillator.

The balance should be placed on a flat floor, and when weighing, stand straight and not move (you can see the result after weighing in the balance's memory). It is necessary to weigh yourself at the same time of day (preferably in the morning on an empty stomach some time after you woke up and went to the toilet), do not do this immediately after training and weigh yourself in a room with a stable temperature.

There are no general standards for the ideal percentage of body fat and muscle tissue. It depends on age, gender, physical fitness and ethnicity.

According to some experts, the "healthy" range for fat is 23 to 33 percent for middle-aged women and up to 35 percent for older women. Athletes tend to have much less body fat. The lower mark for the fat content in the female body is 10%. As you strive to burn fat as much as possible, remember that too little fat in the body can lead to health problems.

For women, the average muscle mass is 36%.

Probably everyone understands that the percentage of body fat is an important indicator.

It should not be overlooked, focusing only on kilograms and an arrow on the scales when losing weight. Because we want to get rid of precisely from fat, not from muscle.

In addition, people of the same weight can look completely different. Therefore, knowing how much fat is in the body is much more useful.

Subcutaneous and visceral

How to determine the amount of visceral fat? Excessiveness is easy to notice by the disturbed proportions of the body: the abdomen is noticeably protruding forward.

What percentage of internal fat should be for women and for men? Not more than 15% of total body fat, regardless of gender. It is also possible to understand that the rate of visceral fat is exceeded by simply changing the waist. For women, a dangerous figure will be 80 cm, for a strong half of humanity - 90.

Of course, these are not ideal and not completely reliable methods, but only they are available to people at home!

Why do you need to know?

Muscle is heavier than fat therefore, even with the same weight, two people can have completely different body quality. The lower the percentage of body fat and the higher the percentage of muscle, the more prominent the body will be. So that beautiful, athletic body - not kilograms on the scales, because the “quantity of the body” does not always correspond to its “quality”. For physiological reasons, women have more fat cells than men, so it is always more difficult for women to build muscle mass.

A beautiful body is really a lot of work on yourself. Not the search for "miracle diets", magic pills or the cunning technique of the third wife of the Chinese Emperor Tink, but daily monitoring of nutrition, regular exercise in the gym and a desire to understand how it all works. Like the work of a sculptor who calmly and methodically hews a beautiful statue out of a shapeless stone.

If you are losing weight and monitor the quality of your body, then try to measure the percentage of body fat at least once a month. This will help you not mindlessly shed extra pounds, but systematically improve your body composition.

Moreover:

• You can track the change in your body fat during both weight loss and muscle gain. This is much more revealing than the arrow on the scales.
• Knowing your lean muscle mass you can use

The norm for women and men: what should be

So, what is the normal percentage of fat in a woman is:

• up to 30 years old - 15-23%;
• from 30 to 50 years - 19-25%;
• from 50 years old - 20-27%.

Normal Male Body Fat Percentage:

• up to 30 years old - 11-18%;
• from 30 to 50 years - 14-20%;
• from 50 years old - 16-22%.

In the presence of fat in an amount of more than 32%, a person develops obesity.

More descriptive tables:

How to find out yourself at home?

There is no exact way how to find out how much fat is in the body. There are more accurate methods, there are simple methods that show this approximately.

How to identify by photo

Cheap and angry: to determine your body fat percentage, you need to find a shape that is as close to yours as possible:

For girls and women, an athletic physique is characterized by 14-20% body fat, good physical shape - 21-24%, an average level of fat - 25-31%. At the same time, the level of fat below 10% is extremely dangerous for the female body and leads to the cessation of .

For men, 6-13 percent of body fat means a toned athletic physique and a fairly prominent abs, 14-17% - good physical shape with a small amount of fat in problem areas, 18-25% - an average level of fitness, above 25% - obesity.

From the positive: this is the fastest, free and easiest way. To determine your body fat percentage, you need to find a figure that closely resembles yours.

From negative: requires your assessment of yourself, which is not always objective. We can unconsciously “throw off” a few pounds in our mind and compare ourselves with the slimmer version in the photo. In short, with a probability of 80%, this method is “a finger to the sky”.

How to measure with a caliper

Caliper- a special device that measures the thickness of the skin and fat folds in different parts of the body. Based on the figures obtained, the percentage of subcutaneous fat is determined using special tables or formulas.

How to measure body fat with a caliper - !! only for women!!

1. Back of the shoulder: The fold is taken vertically in the middle between the shoulder joint and the elbow.
2. On the side: The fold is taken from the side, diagonally midway between the lower rib and the bones of the thigh.
3. On the belly: The fold is taken vertically at a distance of + -2.5 cm from the navel.

% fat = (A-B + C) + 4.03653, where:

• A = 0.41563 x (the sum of all three folds in mm),
• B = 0.00112 x (the sum of all three folds in mm squared),
• С = 0, 03661 x age in years.

Measurement common for women and men

We add the resulting numbers in mm and find out the percentage of subcutaneous fat using the table:

From the positive: inexpensive, fast, you can do it yourself at home, fairly accurate indicators.

From negative: practice is needed to learn to use correctly or someone else's help, calculations by formulas are required.

How to calculate online

There are also many fat percentage calculators on the internet based on different body measurements. So you can easily calculate online. For example, these are:

From the positive:

From negative: the calculation is unreliable.

How to Calculate Weighing Scales with Analyzer

How the scale determines the amount of fat and muscle in the body: The device passes a weak current through you and calculates the resistance of the tissues.

From the positive: fast, suitable for regular home use.

From negative: the same as for bioimpedance - not always accurate indicators, since the figure can be affected by water balance (edema). High-quality scales will cost more than 10,000, and it is better to refuse cheap ones - money down the drain. When measured again, the loss of fluid can show a decrease in the percentage of fat mass on the scales, although in fact it has remained unchanged. The only way to use these weights is to track the trend - even if the number is lying, it is important that it increases or decreases over time.

How to calculate body mass index from Lyle McDonald

The method is only suitable for untrained people, i.e. for beginners who have not started practicing yet strength training... For the lucky owners of visible muscles built in excess of the "norm", this method is not suitable.

To determine the percentage of body fat, you need to know your body mass index: BMI = weight in kg / height in square meters

How to check with professionals

How to Calculate Quantity by Bioimpedance Analysis

A weak current is passed through the body using electrodes attached to the ankles and wrists, after which the electrical resistance of the tissues is measured. Even in physics lessons, we were told about the resistance of electric current with different conductors. We know that water is an excellent conductor. Also, from the lessons of anatomy, we know that the muscles of the body are 75% water, human adipose tissue contains the least amount of it. This means that the electrical impulse easily and quickly passes through the muscle tissue, but is delayed on the way through the adipose tissue.

From the positive: fast, does not require any activity.

From negative: the cost and location are vague, the need to visit the clinic, the use of equipment of different quality. Not always accurate indicators, since the figure can be affected by the water balance (edema).

How to understand how much by underwater weighing

The method is based on Archimedes' law: a solid immersed in water loses in its weight as much as the liquid displaced by it weighs. Since lean body mass and fat mass are different in density, the percentage of fat mass is determined by comparing body density after normal weighing and underwater weighing. The method is complex and rarely used.

Video

A video about the percentage of body fat and its determination by different methods. Fat test:

Exploring what a normal percentage of body fat is

Previously, men (and even some women) set their main goal - to swing muscles. But times are changing and now the main thing is "dry" mass, namely getting rid of fat mass in order to maximize the muscles. Just think of Brad Pitt at Fight Club or Cristiano Ronaldo at any point in time in the past ten years. Pronounced muscles, not adipose tissue.

Such a figure - lean body mass, without excess deposits - has recently become the main goal of trainers and gym goers. But even if you are not striving for such a pronounced musculature, it is worth finding out what percentage of body fat is the norm and whether you need to change it, since this amount is one of the main indicators of body health.

“A healthy percentage of body fat reduces the risk of many diseases,” explains Dr. Luc Powles of Bupa’s Crossrail Medical Center in London.

“It has been proven time and again that increased body fat leads to increased cholesterol and blood pressure, which are risk factors for cardiovascular disease. It can also cause certain types of cancer and diabetes. In men, high body fat leads to erectile dysfunction.

But the percentage of body fat to muscle mass should not be too low, since underweight also leads to the development of a number of diseases. "

Ideally, how much fat should there be? For men 20-39 years old, the rate of body fat varies from 8 to 20%, at the age of 40-59 - from 11 to 22%. It is now much easier to find out your body fat percentage: smart scales, pocket scanners and fitness trackers can easily provide all information about body composition. For conservatives (or thrifty ones) there is also an option - a caliper.

Before you start losing fat, it's worth learning a little about the biological processes behind it. Let's start with two types of fat: irreplaceable and accumulative.

Essential fats

Essential fats are essential for the healthy and normal functioning of our body. For men, this is about 3% of the total body weight. Without essential fatty acids such as omega-3s from oily fish, nuts and seeds, the body is unable to process nutrients such as vitamins A, K, and D, which are responsible for immunity, blood clotting, and calcium absorption. Fat is also needed to protect internal organs and to regulate core body temperature.

Accumulated fat

Another type - accumulated - is the result of an excess of calories consumed. When we eat, calories that are not immediately used to function (for example, to provide energy for breathing or keep the heart rate up) are converted to triglycerides, which make up stored fat. Frequent excess of calories, causing fat to accumulate, leads to weight gain. On the other hand, repeated calorie deficits cause the body to use stored fat mass for energy, depleting stores and leading to weight loss.

Body fat percentage

Simply put, fat is wasted energy that is life threatening. Its percentage in the body is the ratio of fat mass to total body weight. Returning to the question of what percentage of fat should be in the human body, it should be noted that this number is influenced by many factors, such as height, gender and heredity. It is generally believed that the "healthy" percentage for men between 20 and 40 is no less than 8% and no more than 20%. A healthy woman in the same age group should have a fat percentage between 15% and 31%. These figures are based on November 2015 data from the Royal College of Nursing.

Body fat percentage table for men of different age groups

Most people can be guided by these indicators, but it should be remembered that the table does not take into account the individual fitness goals of each. Bodybuilders generally aim for ultra-dry muscle mass and a body fat percentage of no more than 5-8%. Cyclists, gymnasts - some of the "driest" athletes - usually have 5 to 12% body fat. In order to look as bold as possible, the indicator should be from 5 to 10%.

BMI and body weight

Body fat percentage is the best indicator of health. It is better suited for determining constitution than an aging body mass index (BMI) or simply weighing. Weight can vary significantly depending on hormonal surges, time of day, and the amount of food eaten and drunk before getting on the scale.

If you are very tall and have significant musculature, then according to your BMI, you are more likely to be in the overweight or even obese category. The problem is, BMI was developed in 1832 by Belgian mathematician Adolphe Quetelet to define the average person (determining how weight increases with height), not to identify underweight or obesity.

In the 1980s, BMI was adopted as a powerful tool for determining lifespan and has been the bane of muscular people ever since. BMI often prevents young people from joining the police and other fitness-oriented structures because they still use this indicator for admission. However, when you measure body fat percentage, you are determining the amount of fat mass, and not getting an estimate based only on height and weight.

There is a kilogram, no matter what you have to weigh. What really separates muscle and fat is density. That is why everyone who switches to sports and diets may at first find that the volumes seem to be decreasing, and the weight not only stubbornly stands still, but even increases slightly.

There are no reasons for frustration, everything is going according to plan. If the ultimate goal is to reduce the number on the scale, be patient for that. Weight gain is normal, a sign that you are exercising at the correct intensity, leading to a change in body composition. Your diligence will certainly be rewarded, and you will ensure that you gain muscle and lose fat, gaining a toned figure and speeding up your metabolism.

“Weight gain once you start exercising is very common as muscle grows faster than fat is burned. In addition, fat in women is more resilient than men, ”explains Dr. Joel Seedman, nutrition and fitness specialist. - Having entered the struggle for a toned body, you do not need to worry about a little weight gain. Take a closer look, you probably already look slimmer, because elastic muscles replace the looseness of adipose tissue. "

How to measure your body fat percentage

There are several methods. For example, an electronic system for measuring body composition, which is popular in dietetic clinics. The operation of such devices is based on the transmission of light and safe currents through the tissues and the subsequent analysis of the signal passage. Adipose tissue delays the signal, and water and muscles conduct it practically without loss, which informs the gadget about their percentage.

A more accurate and traditional test for the thickness of the fat fold is performed with a device with the funny name "caliper" - a specialist clamps the skin or a metal instrument similar to a caliper. Fat percentage is calculated using measurements on 3-4 or even 7 different parts of the body. The results are compared with a calculation table comparing the thickness of the fold in millimeters, age and percentage of body fat. Indicators for men and women differ, so it is important to focus on the correct table.

Here are the main indicators of women's "standards" corresponding to the type of physique:

• required fat - 10-13% (a percentage below this is fraught with health problems);
• athletic body - 14-20%;
• good physical shape - 21-24%;
• the average level is 25-31%;
• full figure - 32% and above.

How to Calculate Your Ideal Weight and Fat Percentage

While there are no official guidelines for reducing body fat, most experts agree that losing one percent per month is safe and doable. If you want to calculate how much weight you need to lose in order to achieve your ideal percentage, you can use the following formula:

lean body mass: (1 to one percent of desired body fat) = ideal weight

Lean body mass (BWM) is weight excluding body fat. For example, you weigh 60 kg with a body fat of 25% (which means CMT = 60 × 0.75 or 45 kg), but you are convinced that you need to lose five kilograms and achieve 20%, respectively.

You would think so.

“Body fat percentage is a measure of body composition. Unlike weight, body fat is related to all important aspects of your body structure. " - Rob Fagin, author of Natural Hormonal Wellness.

“Losing weight is not the right goal. You should forget about your weight and instead focus on losing fat and gaining muscle! " - Dr. William Evans, author of Biomarkers.

Muscle versus fat

It may be true that beauty is in the eye of the beholder, but let's look at the facts - muscle looks better than fat. Fat fills in all the lines and “grooves” that separate the various muscle groups from each other. It lies in a thick, loose layer, hiding underneath the clear shapes of the muscles and giving the whole body roundness, softness and doughiness. Muscles are what give your body a chiseled and athletic look. But they have more than just aesthetic value. Your goal should be to build and maintain muscles not only for beauty, but also for them to work for your body.

Muscle is the secret weapon in the war against fat. Muscle is a metabolic furnace that burns calories even when you sleep and watch TV. Muscle is an active tissue, it is a catalyst for metabolism. Fat just stays idly in accumulations on your body.

Unfortunately, most people do not pay attention to the amount of their muscles, because they worship the omnipotent volume too much. This is a huge mistake!

Most people are completely obsessed with the weight indicator. The problem with weight is that it doesn't tell you how much of your weight is fat and how much is muscle. Another problem is that the weight value can vary greatly throughout the day, depending on the level of water saturation in your body. It can distort the real picture.

Losing weight is very easy. Losing fat for a long time without losing muscle mass is much more difficult. If you just wanted to lose weight, then I could show you how to lose 4-7 kg. over the weekend alone, simply as a result of dehydration, using natural diuretics. Bodybuilders and wrestlers always do this to fit the right weight class.

But what good is it if the weight lost is water and everything will be back in a few days?

If you want to have strong muscles, a leaner body and leave the diet roller coaster once and for all, you must forget your weight concerns and instead judge your progress based on your lean body mass and body fat. Ignoring weight in favor of body fat is a major mental change, but important for long-term sustained success.

Height and weight charts - outdated

One of the most common methods of determining your "ideal weight" is a weight-to-height chart. Often used by insurance companies, doctors, sports teams and the military, these charts tell you how much you should weigh based on your height alone. While these charts are still popular, they are very imprecise, especially for athletes and bodybuilders who have more muscle than most people.

With a height of 177 cm, a male bodybuilder weighing 90 kg will significantly exceed the norm indicated in the weight and height table. However, in such an athlete, the level of body fat can be expressed in single digits, and he will have a press with a pronounced "six blocks".

On the other hand, people with "normal" body weight can easily be classified as obese if you assess their body fat level.

For example, at 48 kg. women may have 33% body fat. A man weighing 78 kg. maybe 27% body fat. Both have "acceptable" body weights according to the tables, but their body fat levels are in the "obese" category. These people, who are lightweight but have a high fat-to-muscle ratio, are what I call "skinny fat people."

The height and weight table does not give an idea of ​​the state of the body fat.

The reason for this discrepancy between the so-called "ideal weight" and ideal body fat is obvious:

“Ideal weight” from weight and height charts do not take body fat into account at all; therefore, they cannot recommend exactly how much you should weigh.

Losing weight is not the same as losing fat. Weight loss is not beneficial if weight is being lost at the expense of muscle mass. Likewise, gaining weight is not the same as gaining fat (gaining lean body weight is always beneficial). So forget about “ideal weights” and focus mainly on “ideal body fat”.

Is Body Mass Index (BMI) Another Useless Indicator?

Determining your body mass index (BMI) is another popular way to find out how “healthy” your weight is. Just like height and weight charts, BMI is a poor way to assess body condition because it also doesn't take into account the ratio of fat to muscle tissue.

According to the textbook "Physiology of Sports and Exercise" by Wilmore and Costill, BMI is defined as

"An indicator of overweight or obesity, established by dividing weight (in kilograms) by height (in meters) squared."

I can still agree with the statement that BMI is a more accurate indicator of health and fitness than body weight alone, but claiming that BMI accurately reflects body composition is absolute nonsense!

Let me give you an example of how BMI fails as a measure of body composition.

Take a performing athlete. In the off-season, it can weigh approximately 91.36 kg. and his height is 172 cm.Now let's substitute these indicators in the BMI formula and see where we come:

1.72 meters squared = 2.96 meters.
91.36 kilograms / 2.96 meters = 30.86 BMI.

If we assess his physical condition according to BMI = 30.86, then he is in a state of serious health risk, and he urgently needs to lose weight. But this is clearly not the case. Even when he's not in competition preparation mode, his body fat is rarely double-digit.

Bodybuilders and other athletes have more lean body mass than the average person and will therefore be classified as overweight when using BMI as a measure. Conversely, someone could have a "healthy" BMI of 19-22 and a dangerously high level of body fat ("skinny fat person").

BMI is a bad indicator of your health, physical form or ideal weight. Forget about weight and height charts and BMI; the right decision is body fat testing.

Body fat testing

Determining body composition is necessary so that you can separately observe fat and separately - muscle. Instead of just looking at body weight, body composition analysis allows you to focus on body fat and lean body mass. Another reason for measuring body composition is so that you can monitor your progress and have continuous feedback. In the first chapter on goal setting, you learned how important it is to have a way to objectively measure progress. A weekly body composition analysis will measure and record the effects of your diet and exercise program on your body.

Many people mistake activity for achievement. They obviously die hard and work hard in the gym — the problem is they don't get results and don't even notice because they don't measure the results!

"A lot of people climb the ladder of success every day, only to find that it has been propped against the wrong wall!"

If you do not measure your results with body composition testing, you may find that you are spinning your wheels (burning energy), but not moving anywhere, or even leading a procession heading in the wrong direction!

You can exercise, exercise, exercise, but without the constant feedback that body composition testing provides, you have no way of knowing if all this activity brings you closer to your goal. The only goals worthy of the effort are fat loss and muscle gain, not weight loss and weight gain.

For example, if you are losing weight but the type of weight lost is muscle, then you are moving in the wrong direction and you must change your program! If you lose fat and keep your muscles, then your program works and you don't need to change anything.

What is the average body fat level?

The average percentage of body fat varies with gender and age group. Because of estrogen (the female sex hormone), women have 5% more body fat than men. The average woman is about 23% body fat and the average man is about 17%. In both men and women, body fat increases with age, while lean body mass decreases.

According to Dr. William Evans of the Human Nutrition Research Center, the average person loses 3 kg. lean body mass every decade after the age of 20 years. The rate of muscle loss increases by age 45. Most people gain fat as they age, even when their body weight does not change much; muscles contract as fat accumulates. The average male college student (age 20) has approximately 15% body fat. The average, sedentary middle-aged man has 25% body fat or more.

What is the “ideal” body fat level?

You should note that body fat levels are below the mid-range, not necessarily ideal ranges. After all, who wants to be just average?

A body fat of 25% would statistically place a woman in the “middle” category, but this level will not necessarily be ideal. The optimal body fat percentage for a non-athlete is approximately 10-14% for men and 16-20% for women.

These ideal body fat targets are realistic, achievable by almost anyone, and can be sustained for a long time.

The desired body fat levels for athletes may be even lower, depending on the sport. With these “ideal” body fat levels, you will look slim and, for the most part, lean.

If you want to have a "tearing" appearance bodybuilder or fitness contest winner, you may need to lower them even more. Most men begin to show excellent division when they shift their averages towards the highest single digits. Women look muscular when they reach the bottom of the averages (Table 1).

Nominal body fat scale

Which body fat is dangerously large?

High levels of body fat are associated with over 30 health problems, including diabetes, hypertension, cardiovascular disease, cancer, and osteoarthritis.
Belonging to the “clinically obese” category means that the body fat has reached such a level that these health problems are actualized. Men are in the borderline situation at 25% body fat and are clinically obese at 30%, while in women they are borderline at 30% and clinically obese at 35% body fat.

High levels of body fat reduce athletic performance. Research has shown that high levels of body fat cause a decrease in performance when testing endurance, speed, balance, agility, and jumping ability.

To what level should the body fat be reduced?

The body fat cannot be reduced to zero, as a small part of the fat is located inside the body and is necessary for its normal functioning. It's called "essential fat." The essential fat is required to store energy, protect internal organs, and protect against heat loss. Essential fat is found in nerves, brain, bone marrow, liver, heart, and almost all other glands and organs of the body. In women, this fat also includes sex-related fat deposits, including breast tissue and uterus. The required body fat is 2-3% for men and 7-8% for women.

Competitive bodybuilders and endurance athletes such as marathon runners achieve body fat levels of up to 2–4% in men and 8–10% in women (Table 2). With today's obsession with losing weight, the safety of lowering body fat to very low levels has often been questioned. Being very thin is undoubtedly more beneficial than being super fat. However, trying to maintain extremely low body fat levels for too long cannot be considered realistic or beneficial.

Table 2. Typical Average Body Fat for Athletes

This is especially true for women. With rare exceptions, most women who try to maintain their body fat within 10-13% may have problems with estrogen production, menstrual cycle and normal functioning of the reproductive system are disrupted, bone density may decrease with age, which leads to an increased risk of osteoporosis. ...

Achieving these extremes of body fat during competition is common practice. But trying to maintain this state for a long period can lead to serious problems. Exercising and following a diet in a cyclical manner, changing the level of body fat during the season and in the off-season, is more beneficial and sensible.

The typical female bodybuilder or competitor maintains a thin (and healthy) 13-16% body fat for most of the year, then reduces it to 8-12% during the competition period. Men can lower their body fat to 3-5% during the competition period, then increase it to 8-10% in the off-season.

Methods for measuring body composition

Scales, tape measure and mirror are all very useful, but they alone are not enough. But why not just use a mirror? After all, what really matters is whether you are happy with your reflection when you stand naked in front of the mirror, right?

The problem is that when you look at yourself in the mirror every day, it is often difficult to "notice" the daily and weekly changes because they are very slow. It can be frustrating and discouraging - in a way, it's like watching grass grow.

In addition, most people find it difficult to objectively assess their progress. The most famous example of a skewed self-image is anorexia, but it works both ways: many bodybuilders and overly enthusiastic physical exercise athletes suffer from "muscle dysmorphia" - a term coined by psychologists, the meaning of which is best described as "reverse anorexia". These are people who always think that they are not big enough or muscular enough.

Almost everyone has a somewhat distorted perception of their body image. You rarely notice changes in your physique as easily as others do. That is why you need an objective, accurate and scientific method to measure your progress. There are at least a dozen methods for testing body composition.

Various "experts" are likely to always argue which one is the best. After considering the pros and cons of each method, you will no doubt come to the conclusion that for your purpose of tracking your personal weekly progress, skinfold testing is the easiest and most practical method.

Weighing under water (hydrostatic)

Hydrostatic testing, or underwater weighing, has always been considered the "gold standard" in measuring body composition compared to all other methods.
Perhaps really very effective, hydrostatic testing has its drawbacks: the main one - it is not always possible and convenient - to submerge in water.

To quantify your fat using the hydrostatic method, you submerge yourself in a chair suspended from a scale (imagine yourself sitting in a giant scale for weighing groceries, and then you are submerged in water in a cistern or pool) ... The rationale for hydrostatic weighing is the fact that fat floats and muscles sink. The thicker you are, the more you will float, and the more you float, the less you will weigh underwater. The less fat you have, the harder you will dive and the more weight you will have underwater.

There are other disadvantages to hydrostatic weighing. Several factors can affect the accuracy of the analysis. For example, African Americans have denser bones than other races, and as a result, they may have a lower percentage of body fat than a hydrostatic measurement indicates. In addition, men tend to have denser bones than women, and younger people also tend to have denser bones than older people.

If race, age, and gender are not carefully considered, the estimate of body fat can be largely misguided.

Another factor that can affect the results of the analysis is your "residual volume". Residual volume is the amount of air remaining in your lungs after you exhale completely. Before diving into the reservoir, you must exhale all the air from your lungs. If you cannot completely exhale all the air from your lungs before submerging, you will have a higher body fat than you actually have.

Hydrostatic weighing is most often performed in hospitals and university research centers. This can be an expensive undertaking, although at some universities you may volunteer yourself as a subject for experiments by student scientists in their research projects. All things considered, underwater weighing is not very practical, although it is fun to do it once, if only for "fun".

Bioelectrical resistance analysis

The Bioelectrical Resistance Analysis (BAS) measures body fat by measuring the electrical conductivity of tissues in your body. Lean body mass, due to its high water content, is highly electrically conductive. Fat, due to its low water content, exhibits insulating properties and is therefore less conductive. The analysis is performed by attaching electrodes to the skin of your right wrist and right leg. A weak electrical current is then passed through your body to measure the resistance of muscles, bones and adipose tissue. By measuring the readings in "Ohm" units, the thickness of the fat layer is determined.

Since the analysis is based on the water status of your body, the results may fluctuate depending on the hydration of your body. If you are dehydrated from alcohol, caffeine, exercise, or intense sweating, your results may not be correct. Because your water balance also changes with the time of day, your morning test results can be very different from night tests.

Research shows that ALS is a fairly reliable and valid method for measuring body composition. However, this method tends to overestimate body fat by sports groups(such as bodybuilders). Currently, formulas for determining body fat have been developed for the average population, therefore bodybuilders and athletes prefer testing for "skinfold".

ALS Body Fat Scale and Testing with a Fat Loss Monitor

A relatively new method in a number of body fat testing methods is the “body fat scale” and hand grip testing. The most popular scales are manufactured by Tanita. The most popular "fat loss monitor" is made by Omron. Body fat scales and monitors work through ALS, although this is not the same thing as a standard ALS test performed using electrodes on the arm and leg.

Manufacturers have been quick to cite scientific literature to prove the reliability of ALS, but little research has been done to prove the accuracy of the ALS scale or "monitor" scale. Most of the published research on ALS has been done through routine ALS measurements in the laboratory, where you lie down and have electrodes attached to your wrist and leg. The results of these studies cannot be applied to an ALS balance or monitor, because these methods do not measure the conductivity of the whole body. The scale only takes measurements on the lower part of the body. Monitor testing only measures the upper body.

The advantage of using BAS scales is the convenience and the ability to take measurements at home - none of the methods can surpass them in terms of convenience and ease of use. However, by winning in convenience, you are losing exactly. If you choose to use a scale, keep in mind that measurements taken at different times of the day may give inconsistent results because your body's water saturation fluctuates throughout the day. If you believe the scale is giving you consistent and repeatable measurements, then continue to use it. However, do not be surprised if you see significant fluctuations and strange data. Until the scales are scientifically validated, they are considered "experimental".

Infrared method

The infrared method is based on the principles of absorption and reflection of light. Measurements are made by placing an optical fiber probe on the bicep bulge. The probe sends a beam of infrared light into the muscle where refraction occurs, and then the wavelength is measured to estimate total body fat.

The Futrex device is the most common infrared device. Height, weight, age, gender, body type and activity level are entered into the machine and the device prints the results. The advantages of this method are that it is fast, simple, and non-invasive (atraumatic). Disadvantages include the high cost of the machine (€ 3,999), questionable accuracy and reliability.

Girth and anthropometric method

These methods of determining body composition, assessing the thickness of the fat layer, consist of measuring the diameter of the bone or the circumference of the limb at several places. Girths are measured using a measuring tape, while bone diameters are measured using a device called an anthropometer.

Both methods are based on the assumption that there is a relationship between skeletal size, body performance and lean body mass. Diameters or girths are used in regression equations to determine body mass without fat and thus the body fat is calculated.

Determining the ratio of the hip to the waist is one example of the application of the girth method. You may have seen these charts on the internet or in fitness magazines. You just substitute your measurements, height and weight and - please! - you have an estimate of your body fat. The analyzes are simple, but much less accurate than those obtained in other ways. Research has revealed a significant degree of imprecision in this method compared to the "skinfold" method and hydrostatic weighing. I do not recommend this method to you. Use it only if approximate values ​​are sufficient for you.

Other methods

There are many other methods used to measure body fat, such as body potassium, total body electrical conductance, isotope dissolution, urinary creatine excretion, total calcium, total nitrogen, total plasma creatinine, computed tomography, magnetic resonance imaging. tomography, ultrasound, neutron activation analysis, and dual photon absorptiometry. While some of these high-tech methods can be incredibly accurate and useful in the laboratory, none of them are nearly perfect for your personal use in your diet program.

But if you want to get the most accurate indicators of body composition, then only the "direct measurement" method is suitable; that is, the physical dissection of the fat layer. True, you have to be a corpse to measure your body fat in this way, so this method is not very practical. I mention this not to play a trick, but to emphasize that all methods of testing body fat are just rough estimates and not "direct measurements."

Measurement of the "skinfold". Chips per centimeter testing

When choosing a method for testing body fat, pay attention to its practicality, ease of implementation and ensuring consistent repeat measurements. Record: skinfold testing.

Skin fold testing is based on the fact that most of your body fat accumulates directly under your skin. This type of body fat is called subcutaneous fat. The rest of the fat is located around organs (internal fat) and in muscle tissue (intramuscular fat).

By measuring the amount of subcutaneous fat, "pinching" folds of skin and fat in some places, you can get a very accurate estimate of the total percentage of fat. A trained tester can measure body fat with an accuracy very close to underwater weighing, the gold standard in body composition testing. Most importantly, skinfold testing is extremely practical.

This type of testing is performed with a simple, vise-like instrument called a thickness gauge. The jaws of the thickness gauge clamp the fold of skin and fat and measure the thickness of the thick fold in millimeters. There are many different brands of thickness gauges on the market. But I recommend the Myprotein Caliper Gage because it is one of the few inexpensive (plastic) models that can get fairly accurate results.

Skinfold Testing Formulas

Thickness meters measure skin folds in several areas of the body, and then add the readings. Then the amount is entered in the table of percentage of fat, which is attached to the thickness gauge. These tables are derived from mathematical regression equations and allow you to quickly convert measurements to millimeters.

Do not get too hung up on where the measurements of the skin fold are taken. Some people are concerned that most of their visible fat is concentrated in the lower part of their body and try to take measurements of the skinfold in the upper part. Body Fat Formulas will give you a very accurate estimate of your total body fat using one to four metrics, even if they are all taken from your upper body.

Measurements taken from three locations will be sufficient for an accurate calculation. Most studies have shown that using more than four locations does not significantly increase accuracy, but using fewer than three locations may decrease accuracy.

How accurate is skinfold testing?

The "skinfold" technique is sometimes criticized for not providing accurate results (especially by manufacturers of other body fat testing devices). Compared to sophisticated methods such as underwater weighing or magnetic resonance imaging, skinfold testing may seem too simple to be accurate.

In fact, this type of testing just takes a lot of practice. The biggest mistakes are pinching in the wrong place or taking the fold in the wrong way (for example, making a horizontal fold when it should be vertical). A skinfold analysis can be as accurate as the person performing it.
Dan Duchain, author of Opus of the Body, once wrote:

“I don't know why the thickness gauges are so accurate. While you may find more charming contraptions, the new clothespin can provide a more accurate estimate than any method other than dissection. The only drawback of using thickness gauges is the lack of operator qualifications; but practice brings everything to perfection. "

When done correctly and by a trained trainer, skinfold testing is nearly as accurate as any other method designed to diagnose people with body fat in the 15-35% range.

For body fat, more than 35%, the accuracy of this method really decreases slightly, and for thin people this technique is the most accurate.

Reliability and consistency of skinfold testing

Since there are many different types of thickness gauges and formulas for calculating the “skinfold” method, it is important that the same person does the measurements and that they use the same thickness gauge and the same formula each time. Accuracy is not as important as the reliability and consistency of repeated measurements.

Even with the most skilled testing trainer, the "skinfold" technique - and most other similar techniques - are accurate to only three to four percent. However, if testing has shown that you have 12% body fat, then it does not really matter that your body fat is actually 15%. What matters most is that the method used in this case is reliable in the sense that you can note the trend of your progress from one dimension to the next. In fact, this is the only purpose of body fat testing - to measure progress.

How to calculate body fat and lean body mass (BMW)

By itself, your body fat is nothing more than a number - in fact, it doesn't do you any good other than showing off if it's low. The real value of knowing your body fat percentage lies in using it as a tool to monitor progress in terms of kilograms of fat and muscle.

The next step in using body fat percentages is to divide your total weight by kilograms of fat and muscle mass. Then, you can guarantee progress in terms of percentage of total mass, body fat weight, MHT and body fat content.

Your MHT is the total weight of all tissues in your body, excluding fat. This figure includes not only muscle, but also bones and other non-fat tissues. Since muscle tissue is the largest component of lean body mass, tracking your MHT can show you whether you are losing or gaining muscle.

Tracking your MHT is one of the most useful and important purposes of body fat testing.

To calculate your MHT in kilograms, you need to know two things: your body weight and your body fat content. First, determine how many kg. fat is available in the body by multiplying the percentage of fat by weight. From this you can calculate the lean body mass by subtracting kg. fat from your total body weight.

Example:

Your body weight is 95 kg. The body fat content is 19%.

Multiply your body fat percentage by your weight to find kg. fat:

0.19% * 95 kilograms = 18.05 kilograms of fat.

Subtract pounds of fat from your total weight to determine your lean body mass:

95 kg - 18.05 kg. fat = 76.95 kg. lean body mass

A simple criterion for determining your ideal weight

Now that you understand the importance of body fat-to-body weight ratio, and that height-weight charts are worthless, how should you calculate your ideal weight? Well, first of all, it doesn't matter at all how much you weigh! If you have a muscular body without a single gram of visible fat, would you really care how much you weigh?

However, it is still prudent to define your target kilogram as well as your target body fat. You can calculate your “true” ideal weight if you know your current body fat level and the level of fat you want to achieve.

Ideal weight formula

To find your ideal weight, you must know your desired body fat, your current weight, body fat and lean body mass. Then, to calculate your ideal weight, you simply divide your current lean body mass by the percentage of lean body mass without your target body fat.

The formula is:

Divide the current lean body mass by the desired fat content.

You are a man.
Your weight: 95 kilograms
Fat content: 19%
Fat weight: 18.05 kg.
Lean body weight: 76.95 kg.
Target fat percentage: 12%

Determine the percentage of lean body mass by subtracting the target fat content from 1: (1-0.12 = 0.88)

Divide lean body mass by percentage of lean body mass and determine your ideal weight: (76.95 / 0.88 = 87.44)

So, your ideal weight at 12% fat is 87.44 kilograms.

Influence of water weight on measurements of the Moscow Art Theater

When using this formula, you must take into account the impact water weight... Since your body is 70% water, allow a 2-4% allowance for water weight. The more your total body weight and the more fat you must lose, the more water weight you will lose.

It is very common to see a loss of 1-3 kg. the first week you start a new nutrition and fitness program. Since water is a fraction of lean body mass, your MCT calculations for the first week or two will be affected by water loss. It will look like you are losing muscle, but don’t panic if you see a slight drop in your MHT value - this is just water weight.

After the first week or two, weight loss should stabilize at 1 kg. a week or less and further reduction in lean body mass should be minimal. Remember that it is difficult - if not impossible - to lose more than 1 kg. fat per week. If you lose more than 1 kg., Part of this volume is water or muscle.

Small reductions in the Moscow Art Theater are almost inevitable and not cause for concern. If you see repeated significant drops in your MTX score, then you are losing muscle and you must take immediate corrective action to prevent further losses.

Now that you know how to measure body fat and calculate lean body mass, you are ready to master the material in Chapter 4, which will show you how to use your weekly weight and body composition measurements to monitor your progress.

You should also know exactly what to do if:

- You are losing lean body mass;
- you build up body fat;
- You lose fat for a while, then get stuck on a plateau;
- Nothing happens at all - you lose nothing and gain nothing.