Body Composition Overview
Your body composition is a barometer of your overall health and fitness. Tracking it, along with factors like strength, mood, productivity, and sleep, can help you gauge the effectiveness of your training and nutrition program. You may even be able to quantify an ideal body composition range at which you feel and perform best.
Body Mass Index
You may recall reading a few years back a shocking news headline reporting the high level of obesity in the NFL. These headlines were based on a study published in the Journal of the American Medical Association, which evaluated the body mass index (BMI) of more than 2,000 NFL players.
This particular study found that 56 percent of the players evaluated were obese. How can this be? These are some of the best athletes in the world, competing at the highest of levels. If more than half of these athletes are obese how do they achieve such amazing feats of athleticism? The answer to both of these questions lies in the tool used to categorize these footballers as obese.
BMI is simply a relationship between weight and height. It does not differentiate between lean body mass (muscle) and fat mass. While this is a useful tool for quickly evaluating the average individual who sits in front of his computer and is never active, it's not necessarily an ideal measurement of body fat for those of us who work out or play sports.
Body Composition AnalysisBody composition analysis is a more appropriate tool to evaluate the functional weight of an athletic population. The origins of body composition analysis can be traced back to the 19th century. Justus Von Liebig, a biochemist, first recognized that the human body is composed of various substances similar to those found in the food we eat. He also discovered that body fluids contain more sodium and less potassium than the body's tissues. These findings would lay the groundwork for the research of Lawes and Gilbert.
In 1859, these two scientists showed the inverse relationship between body water and fat content. Pfeiffer would later, in 1887, show that the variation in animal body water could be decreased when fat-free mass was used to express the data. These early scientists essentially introduced the concept fat-free mass and fat mass, through the use of body water content. They showed that body fat has relatively low water content and fat-free mass has relatively high water content.
Albert Behnke applied this relationship to Archimedes' principle ("An object is buoyed up by a force equal to the weight of the water displaced.") and developed a body-composition assessment based on body density. Then, in 1953, Keys and Brozek elaborated on the densitometry technique with a more detailed study. These early body-density tests led to the use of underwater hydrostatic weighing to determine body-fat percentage.
How to Calculate Body Composition
The modern era of science has led to the development of numerous body composition assessments such as skinfold measurements, bioelectrical impedance, and Dual Energy X-ray Absorptiometry (DEXA). Which technique is best for you?
This technique measures a subject's weight on land and then, again, when totally submerged in water. Then, based on Archimedes' principle, the volume and density of the subject are calculated. Density is then plugged into a proven equation to determine body fat percentage. The density of muscle and bone is more than that of water while the density of fat is less. Therefore, a person with more lean mass will weigh more under water than a person with more fat mass.
This technique is conducted by measuring the thickness of skinfolds at predetermined sites on the body, using a special device called a caliper. There are several variations of this technique. The two most common variations are the 3-site and the 7-site. In general, the more sites evaluated, the more accurate the analysis. The sum of these measurements is then inserted into an equation (e.g., Jackson-Pollock) along with sex, age and weight to determine the subject's body- fat percentage.
Bioelectrical Impedance (BEI)
BEI measures the body's resistance to a painless electrical current. There are several equipment choices when utilizing BEI, ranging from a bathroom scale, which is relatively inexpensive, to a more clinical electrode model, which can be quite pricey.
The bathroom-scale model simply requires the subject to stand on two electrodes that send a small current through their body, measuring the impedance to this resistance current. The more expensive clinical models require the subject to place electrodes on one hand and one foot, which then send a small current through the subject's body, again measuring impedance to this current. As previously stated, lean body mass contains a greater percentage of water than does fat mass, and water is a great conductor of electricity. Therefore, a leaner person will impede the current less than an over fat person.
Dual Energy X-ray Absorptiometry (DEXA or DXA)
This technique requires a person to lay motionless on a table similar to that of an x-ray or CAT scan. Then a slow moving arm scans the length of the subject's body, using several low-level x-rays. These x-rays are able to assess the lean body mass, fat mass, and bone mineral content of the subject. The entire test is complete in approximately 10-15 minutes. A visual image of the subject's body and composition is provided along with bone-mineral content and density. Whole-body scans as well as segmental scans are available.
Q: What does it take to get a six-pack? I can't seem to get rid of the little bit of fat around my stomach. I did a dunk tank test for my BMI and it came out to 12 percent. Please help with some ideas. - Jeff, Roanoke, VA
A: Developing a six pack has more to do wit...