Over-Weight or Over-Fat?

Do you get on the scale first thing every morning? After you've used the bathroom and before you get dressed? Be honest. Does that number determine your day, your eating, your mood?


Many exercisers and weight-watchers are slaves to the numbers that dial up on that bathroom touchstone. What you see that morning can make all the difference in your thoughts and physical efforts the rest of the day. right?

Your body composition can be determined by a variety of simple, painless tests administered by a fitness professional. The most common is the skin-fold measurement in which calipers are used to measure the layer of fat on top of the muscle at various points of the body. This number is far more important then the scale because it provides you with a gauge of your lean muscle mass (the calorie burner) to your body fat percentage. The more muscle you have on your body, the more calories you burn and the more tone you look. The more fat on your body, the less calories you burn and the flabbier you look.

So here are the numbers:

The average American woman is 32 percent body fat. The average American man is 23 percent body fat.

Recommended Body Fat Percentages for Women:

Between 15-25 percent body fat -- ideal for the average woman - 22 percent.

Recommended Body Fat Percentages for Men:

Between 8-15 percent body fat -- ideal for the average man - 15 percent body fat.

These are the numbers you want to achieve.

Use the scale weekly or monthly as a gauge for your weight range. But do not go by it solely. Your weight is affected by fluid retention, muscle growth and all the other physiological stuff that makes up your body. Your weight can and will fluctuate daily, weekly and monthly especially if you are a woman.

Remember, muscle weighs more than fat so over the long haul, you may reach a weight that is a little heavier than your goal. However, if you have been exercising and weight training, this is a result of more muscle not fat.

So put away your scale. Get your body composition measured. Then go by your clothes size, the way you feel and the way you look to yourself. Then the measure of your fitness will be in the smile on your face not the number on the scale.

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