Your body is composed of fat and fat-free mass. Fat mass is just that -- fat. Fat-free mass is composed of water, bones, skin, connective tissue and most importantly lean muscle tissue. A good diet and exercise plan can help you lose fat mass and gain lean body mass for a healthier you.
Body Fat Loss
The American Council on Exercise reports that a safe amount of body fat to lose in one month is 1 percent. This translates to about 1 to 2 lbs. of weight loss per week. Though this may seem like a slow weight loss plan, it is the safest and most effective long-term.
Body Fat Standards
Having a goal to aim for can be a good motivator. Body fat standards vary between men and women. ACE says that, ideally, the average woman should aim for a body fat percentage between 25 and 31 percent. For a man, the average body fat percentage should be between 18 to 24 percent.
Calculating Your Body Fat
You can calculate body fat with fat calipers or with a specialized scale. To use body fat calipers, you will need the help of a professional trained in the technique who will perform a series of pinches around your body to measure fat. The bioelectrical impedance scale sends a small electrical current through one foot and measures the feedback from the other. Lean body mass conducts electricity while fat does not, so the scale is able to determine the amount of fat you have from the current returned. The best way to monitor your body fat is to measure it every few months. There is a chance of a standard human error when body fat is measured, so to get a realistic picture of your progress, wait a couple months before re-measuring.
Diet and Exercise
You can change your body fat percentage through a diet and exercise program. Dieting involves consuming less calories than your body uses. This forces your body to run on reserves, mainly your fat stores. Exercise is equally important. If you diet without exercise, about 25 percent of every pound you lose comes from lean body mass. Your exercise program should involve a resistive and aerobic portion. Aerobic exercise mobilizes and burns fat. Resistance exercise increases your strength and skeletal muscle tissue.
References
- "Health Fitness Instructor's Handbook"; Edward T. Howley and B. Don Franks; 2003
- American Council On Exercise: What are the Guidelines for Percentage of Body Fat Loss?
- "Physiology of Sport and Exercise"; Jack H. Wilmore, et al.; 2004
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