Well let me explain.  The body is composed of the following two elements:

• Lean tissue – This consists of your muscles, organs, blood and bones.
• Body fat – You are probably already familiar with body fat!

The actual proportion of lean tissue and body fat is what makes up your body composition.  What is important to note here is that your body composition is much more important than your actual body weight, since two people might be the same height and weight, but have much different body compositions.

Let me show you an example:

These two guys in the picture below are the same body weight… But you can see that it’s obvious that one is extremely lean while the other is excessively fat.

Now you can see why it is important that you do not rely only on your scale weight to track your weight loss progress!

How do I Measure my Body Composition?

As I’ve mentioned in previous articles, simply taking your height and weight measurements will not cut it if you are trying to determine your body composition with some degree of accuracy.

In order to get a more accurate idea of your body composition, I recommend that you consider using one of the following methods:

• Underwater weighing - This is by far the most accurate method of testing your body composition with a 97-98% accuracy level.  It involves being submerged in water in a swing seat.  After expressing as much air as possible from the lungs, your weigh is recorded.  Unfortunately this method is very inconvenient, and relatively expensive.

• Caliper testing – Using skinfold calipers to test your body composition is quite common and is used at most health clubs.  The calipers measure the layer of fat located just under the skin on specific areas of the body including the arm, shoulder blade, waist, thigh and calf.  Once the numbers for each area have been recorded, they are plugged into a scientific equation that will ultimately give you your approximate body fat percentage.  Assuming that the person performing the body fat caliper test is accurate, this method is a good bet since it can be performed with relative ease, and little cost.

• Bioelectrical impedance – BIA is a mild electrical current that works by measuring the conductivity of the body.  Since lean body tissue is a good conductor of electricity and fat isn’t, measuring the current that runs between electrodes that are placed on different points of the body can give you an estimated body composition.  Although this method is fast and simple, it’s accuracy level is relatively poor since hydration levels play a large role in the results.

Remember, none of these methods are 100% accurate, but this level of accuracy is not necessary if you are simply trying to lose weight and want to track your progress.  My top choice would be a combination of body fat caliper testing, in combination with both scale weight measurements, and body part measurements.

Have you ever had your body composition tested?  If so, what methods have you used?

If not, are you happy with your current body composition?

There are in fact two components of body fat:  Essential fat, and storage fat.

Essential Fat

This type of fat includes the fat that forms your cell membranes, organs, nerves and various body tissues.  It helps insulate and protect your organs from physical damage.  In most healthy adults, essential fat accounts for about 3% of their total body weight.

Women have an additional essential fat requirement know as “sex specific” fat.  This is the fat that is stored mostly in the breasts and around the hips.  It’s purpose is to help regulate hormones.  In most women, sex specific fat account for a further 5-9% of their body weight.

It’s important to note that if a woman’s fat stores fall too low menstrual function and hormonal balances will be compromised.  Recent studies have also shown that hormone levels can in men can also be effected by excessively low body fat levels.

Storage Fat

You are probably more familiar with storage fat, as it’s the type of fat that is visible when you look in the mirror.  This type of fat is used by the body as an energy reserve that takes the form of adipose tissue under the skin and around the organs.  We use this type of fat as our primary source of energy for day to day activities including:

• Walking
• Sleeping
• Low intensity exercise

Unfortunately it is not possible to reduce fat from specific areas of the body.  In most people, the body uses fat from all areas of the body although the exact pattern depends on a combination of hormonal balances and genetics.

Healthy Body Fat Percentages for Males & Females

Your sex will determine what body fat percentage range is healthy for you.  Here are the body fat levels that are considered healthy for males and females:

Male body fat percentage: 15-18%

Female body fat percentage: 20-25%

Of course having a body fat percentage that is slightly above or below these numbers does not necessarily mean that you are not healthy.  These are generl figures and should only be used as an estimated range.

Do you think you fall within the healthy body fat percentage range?  Have you ever had your body fat percentage calculated?  What percentage of body fat do you have as a goal?