Body Fat Composition
Body Fat Composition |
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BODY FAT COMPOSITION
Body composition is the difference between the amount of lean body weight compared to fat weight. Body fat composition is usually expressed as a percentage of fat. The recommendation for men is 12-16% and women 20-25% body fat. Rate of weight loss is different for men and women! Lean body weight includes all muscles, bones, skin, hair, blood, basically everything except fat weight.
Negative body fat composition change when losing weight
A negative body fat composition happens when we lose the same or a larger percentage of lean weight to fat weight. This often happens when people crash diet or go for days without eating. When food intake is cut too much the body goes into what's known as a catabolic state and more energy is taken from protein and carbohydrate stores (mainly in muscles), when this happens we can lose up to four times the amount of weight in water. Its possible to lose up to 10 pounds as body fluid within a few days, many wrestlers, boxers and jockeys do this in order to make weight for an event - bottom line is its not fat!
The problem in losing water, protein and carbohydrates it all counts towards lean weight. Losing more lean weight than fat weight means a negative change in body composition and possibly an increase in fat percentage even though some fat will be lost!
Positive change in body composition for weight loss
A positive change in body composition results in a gradual reduction of body fat stores while maintaining as much lean body weight to keep the metabolism high. Regular gentle exercise will help burn more fat directly but if you count calories even the best aerobic exercise may use some protein for energy. In order to keep body composition change positive the diet plan needs to provide regular good low calorie, complex carbohydrate source for energy and adequate protein to replace what may have been used.
Some people make a positive change in body composition by increasing lean muscle weight before attempting to lose fat weight. If muscles are enlarged using pure anaerobic exercise while fat stores remain the same the result might be a slight weight gain but a positive body fat composition change. For people wanting weight loss this may sound strange but what usually happens is the fat stores slowly reduce due to an increase in metabolism that a higher degree of lean weight brings. This way fat is lost indirectly rather than being burned directly with aerobic exercise. This route to fat loss can be very effective for some people.
Leading fitness expert and bodybuilding trainer Tom Venuto is the authority on anaerobic exercise for fat reduction to a positive body fat composition change.
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