I have been talking a lot lately about ideal body weight and
what that means. But body weight means nothing without taking into
consideration body composition.
I have been talking a lot lately about ideal body weight and what that means. But body weight means nothing without taking into consideration body composition.
As I’ve noted in the past, body composition is the ratio of lean body mass to fat mass, which combined, makes up your body.
Lean body mass includes muscles, bones, organs, skin, water and everything else in your body that is not fat. Fat mass is just that: fat.
Also, as I have pointed out before, lean body mass is more dense than fat and therefore, weighs more in the same amount of space. As such, someone who has a higher lean body mass to fat mass ratio may weigh more than they would otherwise appear.
Body composition has a tremendous effect on an individual’s health. It’s not just about weight; it’s about what that weight is comprised of.
Statistics show that more than 60 percent of adults in the United States are overweight and over 25 percent are considered obese.
Approximately 20 percent of these Americans do not realize that they need to lose excess body fat because they are a “normal” weight.
As I have said in the past, I have seen “skinny” people who are technically obese and large people who are actually quite lean.
It all comes down to body composition.
Let’s look at what constitutes a healthy body composition and what are the effects of unhealthy body composition?
According to the American Council on Exercise, healthy body fat for men is between 6 and 25 percent of their total body weight. Any amount over this would be considered obese. For women, the percentage ranges from 14 to 31 percent.
Some of the consequences of too much fat and too little lean body mass are:
- Heart disease (the most common killer amongst women)
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High blood pressure
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Back pain (as seen in my last column)
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Certain types of cancer
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Excess fatigue
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Sleep apnea
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Stroke
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Diabetes
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Respiratory problems
It should be noted that unhealthy body composition is not the only cause of these diseases, it is merely a risk factor.
What can you do about it? How can you change your body composition from unhealthy to healthy?
Two things: exercise and a sensible diet.
It is quite common for someone who is “overweight” to diet in an attempt to lose weight. If you are one of these people, beware.
Dieting (or calorie restriction) alone may make the scale go down, but chances are high that your body composition is not changing the way you would like.
Most likely the weight you are losing is not so much fat as it is muscle and water. If this is the case, you are not losing the right kind of weight.
It is important to have a balanced eating plan that supplies enough calories (so your body does not go into starvation mode) and nutrients so your body can continue to function normally.
By adding exercise to your lifestyle, you will improve your body composition. While you may not see your weight change as much as you think it should, you are getting healthier and will get smaller.
One of the principles of T-Tapp (the fitness program I endorse, and about which I have written extensively) is the focus on building muscle density such that the muscles act as girdles and cinch everything in.
Therefore, you lose inches, size, become healthier and stronger. However, any kind of exercise, if done properly, can have the same effect.
If you have any questions, or would like more information about T-Tapp or any other fitness matter, please contact me at (408) 981-1566 or e-mail me at ho**********************@*****on.net.
Karen Seraphine holds a master of arts degree in physical education/fitness management from New York University, and is certified by the American Council on Exercise as a personal trainer and a lifestyle and weight management consultant and is a certified T-Tapp Trainer. She is the president of HomeRun Personal Training in Gilroy.
