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Body Composition Assessment The human body can be divided into fat-free and fat mass. Fat-free mass (lean body mass) includes muscle mass, water, bones, blood and organs. It's the body mass that is not composed of fat.
Body Fat
Fat is essential to life. Men's minimum requirement is 3-5% fat mass; women's minimum require is 11-14% fat mass. A healthy range of body fat for males is between 19 and 24% and between 26-31% for females.
Safe and effective weight loss can be achieved at 1-2 lbs./wk. Waist to Hip Ratio (W:H)
One method of determining body fat distribution is the waist to hip ratio. Individuals who store a greater amount of fat abdominally are at increased risk for many diseases (e.g. hypertension, hyperlipidemia/high cholesterol, Type II diabetes and CHD). Lower W:H ratios indicate more fat storage in the buttocks/thigh region: a pattern associated with difficulty in weight reduction, not CHD. W:H ratio can be reduced with a loss of body fat.
Body Mass Index (BMI)
Body mass index is determined using weight (kg) / height (m2). To use the English measurement system, divide the weight, measured in pounds, by the height in inches squared. Multiply this figure by 725. Body Mass Index = [weight (lbs)/height(in2). Increased health risk may be associated with BMI levels greater than 25.0.
Recommended lifestyle changes to improve body composition
US Army Center for Health Promotion and Preventive Medicine. | |||||||
