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BODY FAT BLAST OFF
BODY FAT PERCENTAGE
Body fat percentage is the most accurate way to determine body composition. Body composition refers to the percentage of
fat, bone, and muscle in your body. Body composition offers more insight to your health status than weight alone. According
to the Mayo Clinic, more than half of Americans who are of normal weight have high body fat percentages. A person with a
high body fat percentage is at an increased risk of developing heart disease, type 2 diabetes, and other chronic conditions.
There are several different methods available to test a person’s body fat percentage. Each of the following methods has it’s
advantages and disadvantages; however, in order to see more accurate trends it is recommended to use the same method to
test your body fat percentage over a period of time.
Common Ways to Test Body Fat Percentage
Method
Bioelectrical Impedance
(Omrom)
Skin Fold Calipers
Bod Pod (Air Displacement)
Underwater Weighing
Example
Pros
o
o
o
o
Practical
Convenient
Affordable
Very effective for the
average person
Cons
o Hydration can affect
results – typically only
a small variance
o Least Expensive
o Less effective due to
human error element
o Accurate
o Expensive
o Specific Facility
o Accurate (gold
standard)
o Expensive
o Specific Facility
o Completely submerge
in water
Cop y ri gh t © G BS B en e fi ts, In c. 20 13
Al way s con su lt w ith a p h ys ic ian b e fo re b e gi n n i n g an y e xe rc i s e p r og ra m .
BODY FAT BLAST OFF
BODY FAT PERCENTAGE
A certain amount of body fat is required for necessary bodily functions. The minimum amount of body fat women need is
between 10-13 percent while men need a minimum of 2-5 percent. Women that have more than 32% and men that have
more than 25% are classified as obese. Refer to the chart below to determine what category you fall in. Set a reasonable fat
loss goal that moves you closer to the healthy range for your age and gender.
Body Fat Percentage Categories
Age
Underfat
Healthy
Overweight
Obese
34 – 39%
36 – 40%
37 – 42%
Over 39%
Over 40%
Over 42%
19 – 25%
23 – 27%
26 – 30%
Over 25%
Over 27%
Over 30%
Women
20 – 40
41 – 60
61 – 79
Under 21%
Under 23%
Under 24%
21 – 33%
23 – 34%
24 – 36%
Med
20 – 40
41 – 60
61 – 79
Under 8%
Under 23%
Under 24%
8 – 19%
11 – 22%
13 – 25%
Exercise coupled with healthy eating habits will reduce body fat and preserve muscle better than diet alone. Studies show
that dieting without exercise will lead to a decrease in both lean and fat mass whereas the exercise component will prevent
the decrease in calorie burning muscle mass and assist in decreasing fat tissue.
Sources:
http://www.mayoclinic.com/health/body-fat-analyzers/AN01789
http://www.livestrong.com/article/170025-the-ideal-body-fat-percentage/
http://www.shapingconcepts.com/blog/pros-and-cons-with-different-ways-to-conduct-body-fat-testing/
http://www.nih.gov/news/health/oct2012/niddk-15.htm
Cop y ri gh t © G BS B en e fi ts, In c. 20 13
Al way s con su lt w ith a p h ys ic ian b e fo re b e gi n n i n g an y e xe rc i s e p r og ra m .