Body Composition
(PE Text: Fitness for Life)
Classification
Males
Females
<6%
<12%
6-9.9%
12-14.9%
Healthy
10-19.9%
15-24.9%
Marginal
20-24.9%
25-29.9%
25%+
30%+
Too little fat
High performance
Too much body fat
Note: Your body needs a certain percentage of fat (essential fat) for temperature regulation, shock absorption, and
regulation of your body’s nutrients. Too much body fat is associated with a higher risk for heart disease, high blood
pressure, diabetes, cancer, and other diseases.
Physical Activity and Fat Loss
A combination of physical activity and eating fewer calories is the best way to lose fat. Research shows that a person
who reduces calorie intake without increasing activity will lose both fat and muscle tissue, while a person who
increases physical activity and reduces calorie consumption loses mostly body fat.
Gaining Weight
Combining proper physical activity and diet is the best weight gain method. Strength and muscular endurance
exercises can help you gain weight. Resistance exercises that help build muscle are especially effective because
they build muscle and muscle weighs more than fat. Remember that physical activity burns calories. Therefore,
when you are active, you need to increase your intake of calories in order to gain weight. You do not need to eat
special diets or take protein supplements to gain weight; you need only eat a well-balanced diet that contains an
increased number of calories.
Target Zones for Fat Control
Diet
Frequency

Intensity

Time
Eat 3 regular meals or 4-5 small meals
daily. Regular, controlled eating is best
for losing fat. Skipping meals and
snacking is usually not effective.
Physical Activity

Participate in physical activity daily.
Regular physical activity is best for losing
fat. Short or irregular physical activity
does little for controlling body fat.
To lose 1 pound of fat, you must eat

To lose 1 pound of fat, you must use
3,500 fewer calories a week than
3,500 more calories a week than normal.
normal.

To gain a pound of fat, you must use
3,500 fewer calories a week than

To gain 1 pound of fat, you must eat
3,500 more calories a week than
normal.
normal.

To maintain your weight, you must keep

To maintain your weight, you must keep
your level of physical activity the same.
the number of calories you eat the
same.
Neither diet nor physical activity results in quick fat loss. Medical experts recommend that a person lose
no more than 2 pounds of weight each week without medical supervision. Both diet and physical
activity can be used to safely lose 1 or 2 pounds each week.
Body Composition
(PE Text: Fitness for Life)