What's Your Body Composition?

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Transcription:

Wht' Your Body Compoition? DETERMINING YOUR BODY FAT The firt tep determ your compoition i clculte your body ft percente of your tl weiht. Refer now the workheet for comput your percente of body ft. (The clcultion vry with ender, o mke ure you're u the pproprite one for you nd follow the truction. We'll tke ech ender turn.) FOR WOMEN: 1. Meure your heiht che without hoe. 2. U the meurement you mde before, record your heiht, wit, nd hip meurement the lbeled pce on the workheet on pe 70.. Turn the converion contnt chrt for women nd fd ech of thee vere meurement the pproprite column. Record the djcent contnt (A for hip, B for bdomen, nd C for heiht) on the workheet where dicted. Thee contnt hve been derived experimentlly nd llow you convert your meurement form tht cn be ued compute your body ft percente.

70 PROTEIN POWER NPlfΠlVG YOU BODY FIT PERHMGE Firt, fd your vere meurement IN INCHES: Hip Abdomen Heiht Meurement #1 Meurement #2 + Meurement # Totl = Divide by = 4. U the chrt tht follow, look up ech of thee vere meurement nd your heiht the pproprite column. The number lited beide them will be contnt A (hip), contnt B (bdomen), nd contnt C (heiht). Ue thee contnt below. Add contnt A nd B, then ubtrct contnt C from their um. Round your nwer the neret whole number. Thi fiure i your percente of body ft. Add ether Totl Subtrct - Contnt A (hip) + Contnt B (bdomen) Contnt C (heiht) = your percente of body ft

ASSESSING YOUR RISK 71 NVERSION NSTANTS TO PREDICT PERCENTAGE OFBODYFAT-WOMBI INCHES 0 0.5 1 1.5 2 2.5.5 4 4.5 5 5.5 6 6.5 7 7.5.5 9 9.5 40 40.5 41 41.5 42 42.5 4 4.5 44 44.5 45 45.5 46 46.5 47 47.5 4 4.5 49 49.5 50 50.5 51 51.5 52 52.5 5 HIPS NSTANTA.4. 4.7 5.22 6.27 6.62 7.67.02 9.06 9.41 40.46 40.1 41.6 42.21 4.25 4.60 44.65 45. 46.05 46.40 47.44 47.79 4.4 49.19 50.24 50.59 51.64 51.99 5.0 5.41 54.5 54.6 55. 56.1 57.22 57.57 5.62 5.97 60.02 60.7 61.42 61.77 62.1 6.16 64.21 64.56 65.61 ABDOMEN INCHES 20 20.5 21 21.5 22 22.5 2 2.5 24 24.5 25 25.5 26 26.5 27 27.5 2 2.5 29 29.5 0 0.5 1 1.5 2 2.5.5 4 4.5 5 5.5 6 6.5 7 7.5.5 9 9.5 40 40.5 41 41.5 42 42.5 4 NSTANT B 14.22 14.40 14.9 15.11 15.64 15.2 16.5 16.5 17.06 17.24 17.7 17.96 1.49 1.67 19.20 19. 19.91 20.09 20.62 20.0 21. 21.51 22.04 22.22 22.75 22.9 2.46 2.64 24.1 24.6 24.9 25.07 25.60 25.7 26.1 26.49 27.02 27.20 27.7 27.91 2.44 2.62 29.15 29. 29.7 0.05 0.5 HEIGHT INCHES 55 55.5 56 56.5 57 57.5 5 5.5 59 59.5 60 60.5 61 61.5 62 62.5 6 6.5 64 64.5 65 65.5 66 66.5 67 67.5 6 6.5 69 69.5 70 70.5 71 71.5 72 72.5 7 7.5 74 74.5 75 75.5 76 76.5 77 77.5 7 NSTANT C.52.67 4.1 4.2 4.74 4.9 5.5 5.50 5.96 6.11 6.57 6.72 7.1 7. 7.79 7.94.40.55 9.01 9.16 9.62 9.77 40.2 40. 40.4 40.99 41.45 41.60 42.06 42.21 42.67 42.2 4.2 4.4 4.9 44.04 44.50 44.65 45.11 45.26 45.72 45.7 46.2 46.47 46.9 47.0 47.54

72 PROTEIN POWER 5.5 54 54.5 55 55.5 56 56.5 57 57.5 5 5.5 59 59.5 60 65.96 67. 67.5 6.40 6.75 69.0 70.15 71.19 71.54 72.59 72.94 7.99 74.4 75.9 4.5 44 44.5 45 45.5 46 46.5 47 47.5 4 4.5 49 49.5 50 0.76 1.29 1.47 2. 2.1 2.71 2.9.42.60 4.1 4.1 4.4 5.02 5.56 7.5 79 79.5 0 0.5 1 1.5 2 2.5.5 4 4.5 5 47.69 4.15 4.0 4.76 4.91 49.7 49.52 49.9 50.1 50.59 50.74 51.20 51.5 51.1 Let' look t how one ptient computed her body ft percente. Li i 5'6" nd weih 157 pound. She meured her hip t.5", ", nd.5". Her vere hip meurement i. che. (Clculte follow:.5 + +.5 = 115, nd 115 * =..) Li hould round the hip meurement down. Her bdomen meurement re 27", 26.5", nd 27.75" for n vere bdoml meurement of 27.0", rounded 27. Turn the converion contnt chrt, he will fd her hip meurement () nd it riht contnt A (44.65), then her bdoml meurement (27) nd it riht contnt B (19.20), ndfllyher heiht (66 che) nd it riht contnt C (40.2). Follow the workheet, he will now dd contnt A nd B (44.65 + 19.20 = 6.5), nd from tht number he will ubtrct contnt C (6.5-40.2 = 2.62). Li' body ft i 2.6 percent. FOR MEN: 1. Meure your writ t the pce between your hnd nd your writ bone, where your writ bend. Keep the

ASSESSING YOUR RISK 7 tpe nu, but do not compre the k. Tke three meurement for your writ, record them on the workheet, nd compute the vere. 2. Weih yourelf on cle pound nd record the weiht the pproprite pce on the workheet. Record the wit meurement you mde erlier for the wit-hip rtio.. Subtrct your vere writ meurement from your vere wit meurement. Fd thi number lited wit-mu-writ cro the p of the body ft clcultion chrt for men. On the left ide of thi tble, fd your weiht. Follow cro from your weiht nd down from your wit-mu-writ meurement. Where thee two column terect, you will fd your body ft percente. Let' work throuh n exmple u thee workheet nd chrt. Mrk weih 2 pound. He tke the follow writ meurement: 6.5", 6.75", nd 6.75" for n vere writ meurement of 6.67". (Clculte follow: 6.5 + 6.75 + 6.75 = 6.7.) Hi wit (bdomen) meurement re ", 7.75", nd.25" for n vere of che. (Compute follow: + 7.75 +.25 = 114, nd 114 - =.) Mrk will ubtrct hi writ meure from hi wit ( - 6.7 = 1.) nd round the neret one-hlf. Then he will fd hi wit-mu-writ number (1) cro the p of the converion contnt chrt. Trck down the left ide of the chrt, he will fd hi weiht (2 pound), nd he will follow cro the column under hi meure of 1 fd the number 22. Mrk h body ft percente of 22 percent.

74 PROTEIN POWER MPUTING YOUR BODY FAT P E R «E Firt, fd your vere meurement IN INCHES or POUNDS: Meurement #1 Meurement #2 Meurement # Totl = Divide by = Wit meurement Mu writ meurement - Writ Wit Weiht "wit mu writ" U the wit-mu-writ chrt, fd your weiht pound the left column. Fd your "wit mu writ" number cro the p of the chrt. Go cro from the left nd down from the p, fd the pot t which thee two red terect. Thi fiure repreent your percente of body ft: = percente of body ft Clcult Your Len Body Weiht Now tht youve ot ood etimte of your body ft percente, you cn ue thi number compute your len body weiht. Becue the body i mde of two bic

ASSESSING YOUR RISK 75 ement ft weiht nd len weiht if you know how much you weih nd wht percent of your weiht i ft, you cn determe how much your len tiue weih. Firt, tke your weiht pound nd multiply it by your percente of body ft deciml (for exmple, if your body ft i 42 percent, you would multiply by 0.42 et your nwer): tl weiht x % body ft = weiht of ft pound Once you know the weiht of your body ft, you cn ubtrct it from your tl weiht et your len body weiht: tl weiht - ft weiht = len body weiht For Li our erlier exmple, the clcultion would look like thi: Her weiht (157 pound) time hςr body ft percente deciml (2.6 percent become 0.26) equl the tl number of pound of ft he crrie (157 x 0.26 = 7 pound of ft). Her tl weiht (157) mu her ft weiht (7) equl her len weiht (120 pound). Mrk would fiure hi len weiht the me wy. Hi weiht (2 pound) time hi body ft percente deciml (22 percent become 0.22) equl the tl pound of ft he crrie (2 x 0.22 = 44 pound of ft). Hi tl weiht (2) mu hi ft weiht (44) equl hi len weiht (156 pound). Know your len body weiht i importnt for two reon: it' the bi for determ your dily prote requirement (which you'll do Chpter 5), nd it llow you clculte relitic ol weiht for yourelf. Even thouh we tre our ptient we hve you tht we don't cre wht you weih lon it' compoed prop-

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2 PROTEIN POWER erly, if you're like mot people, you hve n "idel" weiht your hed tht you'd like rech nd mt. Bed on how mny pound of len body tiue you currently hve, tht my or my not be n ttble weiht for you. If you hve crifice len mucle weiht rech it, we encoure you revie your ol. So wht i relitic "idel" ol weiht for you?

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