Body Composition Scale

Whenever we embark on any type of fitness program, we expect to make some kind of progress.  Otherwise, we would just be wasting out time.  Measuring our progress is very important not only to let us know if and how quickly we are improving, but also because it provides encouragement for us to stay on track.  However, no measurement is perfectly accurate, and not all measurements are appropriate for every goal.  Using a measurement that is irrelevant to your goal is likely to provide meaningless or inaccurate information. As a result, we should make sure that the measurements that we take are appropriate for our goals.  The tools and measurements for monitoring progress can span the full range of indicators that measure health, physical appearance/body composition, and athletic performance.  However, we will stick to indicators of physical appearance and body composition because these are the ones that generate the most interest in health and fitness. This article will list some measurement parameters along with their objectivities, accuracies, and with synopses of their uses and limitations.  For the purposes of this discussion, the objectivity of a measurement is defined as the reading’s independence from individual interpretation.  For example, weight is considered to be very objective because if the scale shows your weight to be 145 lbs, it will do so regardless of what you want it to show.  Also, for the purposes of this discussion, the accuracy is defined as the ability to accurately indicate body composition such as fat percentage.WeightTheory: Heavier person is fatter.Objectivity/Accuracy: Very objective but very inaccurate When used by itself, weight gives no useful information on body composition.  However, when combined with percentage body fat measurements, it can be useful in estimating lean mass.  It can also be useful for athletes who compete in weight divisions (i.e. boxers).Body Mass Index or BMI (Weight in kg divided by height2 in meters)Theory: If 2 people are the same weight, then the shorter is fatter.Objectivity/Accuracy: Very Objective but very inaccurate BMI gives no useful information on body composition and it is useless for computing lean mass.  However, its convenience makes it useful for studies of a general population.Girth Measurements with a Measuring TapeTheory: Smaller girth (especially around waist) is leaner.Objectivity/Accuracy: Reasonably objective but slightly inaccurate Girth measurements do not directly measure body composition but they can tell you if your waist or hip measurement is expanding or shrinking.   Girth measurements are very convenient and are useful for monitoring trends.  In addition, using a measuring tape is the best way to see if you will fit into those new clothes.PhotographTheory: If you look leaner, then you probably are.Objectivity/Accuracy: Somewhat objective but somewhat inaccurate The results that you get from a photograph are affected by the lighting, the camera and even photographer technique.  However, if you use constant photography conditions, before and after pictures are very useful for measuring your progress.Buoyancy Measurement in a Flotation TankTheory: Muscle is less buoyant than fat.Objectivity/Accuracy: Very objective and very accurate Buoyancy measurement is the most accurate way to measure body composition on living subjects and is widely accepted as the gold standard.  However, it is inconvenient and it requires a high degree of technical competence from the tester.  Also, trapped gas can affect the measurement.  Regardless, it is the most accurate way to measure percentage body fat for purposes of estimating lean mass.Skin fold Measurements with CalipersTheory: The less you can pinch, the leaner you are.Objectivity/Accuracy: Reasonably objective and reasonably accurate Skin fold Measurements are second to buoyancy measurements in accuracy.  However, it only measures subcutaneous (below the skin) fat and it requires some technical knowledge by the person who is taking the measurement.  Generally, its accuracy increases with the number of places on your body that are measured.  It can be very useful because fat below the skin is usually what determines how well your abs are showing or how you look in a swimsuit.Bioelectrical ImpedanceTheory: Muscle conducts electricity better than fat does.Objectivity/Accuracy: Very objective but slightly accurate This measurement assumes average arm length for height, along with constant hydration and electrolyte levels.  Deviations in any one of these parameters can significantly affect the measurement.  However, it is convenient and easy to use. As mentioned before, we pursue fitness for a variety of reasons and there are a variety of methods for measuring our progress towards our goals.  Whether your goal is to fit into those new clothes, to look great for that photo shoot, or simply to feel better, it is important that the means of measuring your progress is relevant to your individual goal.

Body Fat Scale

Body Composition Scale – Recommendations Regarding Body Fat Percentages

Recommendations Some body fat percentage levels are more culturally valued than others, and some are related to better health or improved athletic performance.

Actual levels of body fat are dependent on gender and age.

Different authorities have developed different recommendations for ideal body fat percentages, such as these from the The American Council on Exercise:

Body Composition Scale

Note The Values In The Body Composition Scale Chart

Note that the essential fat values in the chart above are lower than the recommended minimum body fat percentage levels.

A small amount of storage fat is required to be available as fuel for the body in time of need.

Ideal Category For Optimal Body Composition Health Unclear

It is unclear whether falling in a particular category of these body fat percentages is better for one’s health than any other, but there seem to be enhancements in athletic performance as one nears the ideal body fat percentage range for one’s particular sport.

The leanest athletes typically compete at levels of about 5–8% for men or 10–15% for women.

Bodybuilders will often compete at ranges even lower than these levels.

Certified personal trainers will suggest to male bodybuilders that they should aim for a body fat percentage between 2–4% by contest time.

How To Reach Optimal Body Composition Scale

Getting to this level usually requires a carefully planned and implemented exercise program, specific and carefully monitored variations in fluid consumption, energy intake and macronutrient ratios, sodium and potassium, and sometimes also use of ointments and alcohol.

Body Composition Scale – Recommendations Regarding Body Fat Percentages

Some body fat percentage levels are more culturally valued than others, and some are related to better health or improved athletic performance.

Actual levels of body fat are dependent on gender and age.

Different authorities have developed different recommendations for ideal body fat percentages, such as these from the The American Council on Exercise:

Body Composition Scale

Essential Body Composition Scale Body Fat Percentages

Note that the essential fat values in the chart shown are lower than the recommended minimum body fat percentage levels.

A small amount of storage fat is required to be available as fuel for the body in time of need.

Ideal Body Fat Composition Still Unclear As Relating To Best Overall Health

It is unclear whether falling in a particular category of these body fat percentages is better for one’s health than any other, but there seem to be enhancements in athletic performance as one nears the ideal body fat percentage range for one’s particular sport.

Body Composition and Body Fat Levels Vary By Gender and Other Factors

The leanest athletes typically compete at levels of about 5–8% for men or 10–15% for women.

Bodybuilders will often compete at ranges even lower than these levels.

Certified personal trainers will suggest to male bodybuilders that they should aim for a body fat percentage between 2–4% by contest time.

How To Reach Optimal Body Fat Levels and Body Composition

Getting to this level usually requires a carefully planned and implemented exercise program, specific and carefully monitored variations in fluid consumption, energy intake and macronutrient ratios, sodium and potassium, and sometimes also use of ointments and alcohol.