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Body Composition (Body Fat vs. Body Weight)

Body Composition is the technical term used to describe the different components that, when taken together, make up a person's body weight. The human body is composed of a variety of different tissue types. The so-called 'lean' tissues, such as muscle, bone, and organs are metabolically active, while adipose (fat) tissue is not. Standard scales can tell you a total weight, but can't determine the lean-to-fat ratio of that weight. By the old height-weight charts, an athlete can be "over-weight" and not "over-fat." A bodybuilder, for example, may be 8% body fat, yet at 250 pounds may be considered "over-weight" by a typical weight chart. In general, charts are not a good indication of a athlete's ideal body weight for general health or for athletic performance. There are several different methods of assessing the percent of fat and lean mass of an individual. These methods are referred to as Body Composition Analysis. The gold standard of body composition analysis is hydrostatic or hydrodensitometry. Although, because it is complex and complicated most physiologists use simple skinfold measurements to determine body fat percent. The American College of Sports Medicine says that when performed by a trained, skilled, tester, they are up to 98% accurate. Bioelectrical Impedance is another method of assessing body fat percentage. There are a variety of Body Composition and Body Fat Analyzers and Scales available for home use that provide more than just total weight measurements. These devices determine total weight, the percent and amount of body fat, muscle mass, water, and even bone mass. While the readings can be affected by hydration levels, food intake, skin temperature, and other factors, if you follow the directions and take the reading under similar conditions, you will obtain the best results. What should your body fat percent be? Your ideal weight and fat-lean ratio varies considerably for men and women and by age, but the minimum percent bodyfat considered safe for good health is 5% for males and 12% for females. The average adult body fat is closer to 15%-18% for men and 22%-25% for women. Athletes tend to be at low end of this scale due to the increased lean weight (muscle mass) of top athletes. While low levels of bodyfat seem to be related to improved performance, body composition alone is not a great predictor of sports success. A linebacker needs to have enough body mass (lean and fat weight) to generate high forces and avoid injury. Bodyfat amoung elite athletes vary largely by sport. There is little evidence benefit when men drop under 8% and women drop under 14% bodyfat. How Low Is Too Low? While the average body fat percent in the United States and Europe is increasing, low body fat percent is also a health problem. The female athlete triad highlights the problem. Women athletes who lose too much fat risk injury, decreased performance and health issues. How Much Is Too Much? Just as too little body fat can cause physiological complications, too much body fat is also harmful. For men over 25% and women over 32% fat, there is a dramatic correlation with illness and disease. Isn't Body Composition Genetic? Some aspects of your body composition are genetic (where you store fat), but most fat increase is related to lifestyle. Can I Change My Body Composition? Yes. To increase or decrease your percent of body fat you need to create the right balance between the calories in and calories out. The best way to do this is to decrease daily caloires by about 500 and increase your exercise. Aerobic exercise along with strength training is ideal. If you are beginning a new exercise program, you are advised to first consult your physician.

 

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