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Itadaki Mouse
Fitness Guru
Posts: 813
Itadaki Mouse
"Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that."
-- said the White Queen to Alice in Through the Looking Glass
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# Posted: 13 Feb 2008 05:39
This question gets asked a lot, so courtesy of Tom Venuto's "Burn the Fat, Feed the Muscle" book:
Body Fat Rating Scale Men Women
Competition Shape (“ripped”) 3-6% 9-12%
Very Lean (excellent) < 9% <15%
Lean (good) 10-14% 16-20%
Average (fair) 15-19% 21-25%
Below average (poor) 20-25% 26-30%
Major improvement needed (Very poor) 26-30%+ 31-40%+
Typical Average Body Fat for Athletes Men Women
Distance runners 5-10% 10-16%
Elite marathon runners 3-5% 9-12%
Sprinters 5-12% 12-18%
Jumpers & hurdlers 6-13% 12-20%
Olympic gymnasts 5-8% 11-14%
Bodybuilders, contest condition 3-5% 8-12%
Bodybuilders, off season 6-12% 13-18%
Football players, running backs, receivers, def backs 7-9% NA
Football players, linebackers 14% NA
Football players, linemen 16-19% NA
Soccer players 7-12% 10-18%
Baseball/softball players 10-14% 12-18%
Pro basketball players 7-12% 10-16%
Wrestlers 4-12% NA
Cross country skiers 7-13% 17-23%
Tennis players 10-16% 14-20%
Swimmers 6-12% 10-16%
Note: Sorry about the formatting. If I could suggest one improvement to BFFM, it would be to cite sources for facts, figures, and peer reviewed scientific publications.
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Glovia L
Fitness Guru
Posts: 833
Glovia L
I love to eat. Carbs is my weakness link that I always lose control in front of it.
I started running for fitness in 2007. Ever since I finished the 1st marathon (San Diego RnR 2007), I am addicted to running.
I started traineoing in Nov 2007. I have reached my goal weight in Jun 08 already. But, now, I don't care much about my weight. I care about it only if it affects my running performance.
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# Posted: 13 Feb 2008 05:52
Interesting info. Itadaki
It is surprising to me that x country skiers are in the Average group. I always thought cardio exercisers have less body fat.
I always realize that I am below average even though I do distance running and marathon.  Need to work harder to get rid of the fat!
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Itadaki Mouse
Fitness Guru
Posts: 813
Itadaki Mouse
"Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that."
-- said the White Queen to Alice in Through the Looking Glass
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# Posted: 13 Feb 2008 06:21
I'm not sure who coined the term, but you can be "skinny fat". I was skinny-fat through most of college and grad school, with under 10% body fat distributed almost entirely around my waist.
According to some if you do mainly cardio without strength training and/or cut your caloric intake too severely or over prolonged periods, then you'll be caught in a vicous cycle where the fat remains in spite of your exercising. This often leads to discouragement and eventually burnout. Take this guy for example.
The best exercise combination for burning fat is weight lifting + cardio, and not either one alone. I've done weight lifting alone and it was extremely difficult for me to get below 16% body fat without cardio or dietary changes.
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THE NEW ME
The Master
Posts: 2856
THE NEW ME
HIGHEST WEIGHT 240 in 2000-2002
HIGHEST BODY FAT MEASURED-44% AT 170
CHALLENGE 1: SEPT 07-DEC 07
-LOSE 10 POUNDS-158-148-
achieved
new goal-lose another 10 by Dec 15
not achieved-Dec 15-weight 142.5
(total weight loss during challenge=
15.5 pounds)
-RUN A MILE- achieved on-NOV 7
new goal-run 2 miles-surpassed
new goal-run 2.5 b/w Nov 7 and
Dec 15.-achieved
-LOSE 5% BODY FAT-achieved
CHALLENGE 2 DEC 15-MARCH 15
-LOWER BODY FAT by 5% ( not achieved fully but as of 1/08-need to reevaluate-add muscle instead)
-RUN 5 MILES-Achieved on 1/11/07
new goal-6 miles by March 15 at
5.0 speed or 5 miles at 5.5(neither achieved and not goals anymore-may try for fun)
-LOSE 10 POUNDS -142.5-132.5 (not achieved but very close- 132.6)
6 month progress
-lost 25. 4 pounds
-lost 9% body fat
-ran 0-5 miles
Challenge 3 March 15, 07-June 15
-goals -follow plan by nutritionist and trainer
-main goal gain lean mass
Daily goals-
-follow meal plan and move every day
Goal of beating personal best-
run a marathon
weekly goals
-gain muscle to the best of my ability
3 month goals
-see above-reestablish every 3 months
12 month goals
-maintain all the above goals
ultimate long term goal
-be fit, healthy and confident with body
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# Posted: 13 Feb 2008 11:06
be careful not to set yourself up to try to meet the standards of the really ripped category, especially women. they could lose their menstrual cycle (amenhorrhea-i think that is the spelling)-and it is very hard to maintain as a lifestyle. i know this b/c i have a friend who is a bodybuilder.
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Angie H
Fitness Guru
Posts: 718
Angie H
I am using the Zone way of eating (www.drsears.com) to attain my target and increase my wellness.
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# Posted: 13 Feb 2008 16:33
Quoting: jenngetfit they could lose their menstrual cycle What a blessing! Haha
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tex girlee
traineo Fanatic
Posts: 169
tex girlee
Hey Im 19 and a college student and I live in Texas. My biggest goal is to lose forty lbs, and to tone legs and arms. I love to lift weights, and I uh...tolerate running.:)
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# Posted: 13 Feb 2008 17:28
haha angie! right on...
tex
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Dave Nicholson
The Master
Posts: 2094
Dave Nicholson
I'm basically trying to get in shape and be healthy...
diaryofthefatman.blogspot.com
I like participating in sports but I want to be more competitive. Also I'm with Kevin Spacey from American Beauty - good reason :)
I'm looking to lose about a hundred lbs in the course of a year, and basically to just consistently get better. And I love comments and messages, so keep 'em coming!
I talk about goal setting a lot, how about I actually set some?
Well it's time to revisit goals... I didn't do too well with my end of year plans, but learned some things and changed my plans up a bit as I went along. During the 5-7 weeks of the year, I was able to put on about 8-10lbs of muscle, and stay at the same actual weight. The plan is to start the Strong Lifts 5X5 program to supplement the Couch to 5K program, and that should last the next 8-12 weeks.
I'm updating goals as well. Lowering cholesterol remains a goal, and I'll find out about that at the end of August.
Been bouncing around a bit, but getting a little stricter again and will monitor that over the next 3-4 weeks. I feel poised to really lose some weight again, so I'm looking forward to the healthy eating and additional exercise.
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# Posted: 13 Feb 2008 17:54
hmmm.... For a guy at least, < 10% equals 'ripped'... I think these #'s may be a little low (and consequently a bit intimidating!)...
Or perhaps our ability to measure is significantly off... Either way, i have friends around 20% who look pretty lean. Not cut or ripped, but appear to ve in very good shape.
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 13 Feb 2008 18:03
HA! I read the title of this thread as, "Body Fat Rangers"!
ahhaahaa, hemmm...
Carry on then,
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Rachael M
The Master
Posts: 2299
Rachael M
I am a triathlete trying to lose some weight so I can improve my times. I love traineo and the very motivational people on here.
Basic info: 5'9", 22 years old, mechanical engineer :)
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# Posted: 13 Feb 2008 18:04
Here's the chart I go by. URL
Notice the numbers change as you get older.
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Dave Nicholson
The Master
Posts: 2094
Dave Nicholson
I'm basically trying to get in shape and be healthy...
diaryofthefatman.blogspot.com
I like participating in sports but I want to be more competitive. Also I'm with Kevin Spacey from American Beauty - good reason :)
I'm looking to lose about a hundred lbs in the course of a year, and basically to just consistently get better. And I love comments and messages, so keep 'em coming!
I talk about goal setting a lot, how about I actually set some?
Well it's time to revisit goals... I didn't do too well with my end of year plans, but learned some things and changed my plans up a bit as I went along. During the 5-7 weeks of the year, I was able to put on about 8-10lbs of muscle, and stay at the same actual weight. The plan is to start the Strong Lifts 5X5 program to supplement the Couch to 5K program, and that should last the next 8-12 weeks.
I'm updating goals as well. Lowering cholesterol remains a goal, and I'll find out about that at the end of August.
Been bouncing around a bit, but getting a little stricter again and will monitor that over the next 3-4 weeks. I feel poised to really lose some weight again, so I'm looking forward to the healthy eating and additional exercise.
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# Posted: 13 Feb 2008 18:05
Quoting: Minu "Body Fat Rangers"! can't stop giggling...
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 13 Feb 2008 18:14
Sounds like a new hardcore reality weight loss show...
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THE NEW ME
The Master
Posts: 2856
THE NEW ME
HIGHEST WEIGHT 240 in 2000-2002
HIGHEST BODY FAT MEASURED-44% AT 170
CHALLENGE 1: SEPT 07-DEC 07
-LOSE 10 POUNDS-158-148-
achieved
new goal-lose another 10 by Dec 15
not achieved-Dec 15-weight 142.5
(total weight loss during challenge=
15.5 pounds)
-RUN A MILE- achieved on-NOV 7
new goal-run 2 miles-surpassed
new goal-run 2.5 b/w Nov 7 and
Dec 15.-achieved
-LOSE 5% BODY FAT-achieved
CHALLENGE 2 DEC 15-MARCH 15
-LOWER BODY FAT by 5% ( not achieved fully but as of 1/08-need to reevaluate-add muscle instead)
-RUN 5 MILES-Achieved on 1/11/07
new goal-6 miles by March 15 at
5.0 speed or 5 miles at 5.5(neither achieved and not goals anymore-may try for fun)
-LOSE 10 POUNDS -142.5-132.5 (not achieved but very close- 132.6)
6 month progress
-lost 25. 4 pounds
-lost 9% body fat
-ran 0-5 miles
Challenge 3 March 15, 07-June 15
-goals -follow plan by nutritionist and trainer
-main goal gain lean mass
Daily goals-
-follow meal plan and move every day
Goal of beating personal best-
run a marathon
weekly goals
-gain muscle to the best of my ability
3 month goals
-see above-reestablish every 3 months
12 month goals
-maintain all the above goals
ultimate long term goal
-be fit, healthy and confident with body
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# Posted: 13 Feb 2008 19:39
well i know a girl who lost her menstrual cycle and it seems like a blessing but really it isnt b/c you can get osteoporosis (bone loss), it messes up your hormones etc. she needed to get hip surgery and she was only in her early 20s. she had to get total hip replacement. i cant imagine that would be fun.
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Dave Nicholson
The Master
Posts: 2094
Dave Nicholson
I'm basically trying to get in shape and be healthy...
diaryofthefatman.blogspot.com
I like participating in sports but I want to be more competitive. Also I'm with Kevin Spacey from American Beauty - good reason :)
I'm looking to lose about a hundred lbs in the course of a year, and basically to just consistently get better. And I love comments and messages, so keep 'em coming!
I talk about goal setting a lot, how about I actually set some?
Well it's time to revisit goals... I didn't do too well with my end of year plans, but learned some things and changed my plans up a bit as I went along. During the 5-7 weeks of the year, I was able to put on about 8-10lbs of muscle, and stay at the same actual weight. The plan is to start the Strong Lifts 5X5 program to supplement the Couch to 5K program, and that should last the next 8-12 weeks.
I'm updating goals as well. Lowering cholesterol remains a goal, and I'll find out about that at the end of August.
Been bouncing around a bit, but getting a little stricter again and will monitor that over the next 3-4 weeks. I feel poised to really lose some weight again, so I'm looking forward to the healthy eating and additional exercise.
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# Posted: 13 Feb 2008 19:50
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 13 Feb 2008 20:41
Yup, we may bitch and moan about the pains and puffies, but without it, we're literally at a loss...
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Angie H
Fitness Guru
Posts: 718
Angie H
I am using the Zone way of eating (www.drsears.com) to attain my target and increase my wellness.
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# Posted: 13 Feb 2008 22:18
You can see your abs at different body fat %s - it just matters where you store the fat. Is it just under the skin or visceral? Do you have more fat on your butt or in your belly? For example, I could start to see my 6 pack at 18% (when I stretched, does that count? hahaha), but I still carried a good bit of fat on my lower hips and thighs. You couldn't pinch much with the calipers there but you could everywhere else.
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