Records
My Personal Progress Charts
Click on the links below…
- Weight & Body Measurements: 2012
- Weight & Body Measurements: 2011
- Weight & Body Measurements: 2010
- Weight & Body Measurements: 1986-2007
- Exercises
My Goals…
My long term aim is for a BMI of around 20 to 21, and I would like my body fat to be around 24 to 27. I think these are realistic goals but they can always be reviewed. My body fat percentage at the beginning of this exercise is 43.4, which according to the chart below, puts me into the beginning of the obese category — sigh — I have a long road ahead of me!. My percentage of muscle will depend on how serious I get about muscle building or body sculpting — another long time goal never yet achieved. I don’t want to be “muscle bound” (no chance of that happening anyway, LOL) but I would like to look “nicely toned”. 
Read about BMI calculation here.
Body Fat Percentage
A person’s total body fat percentage is the total weight of the person’s fat divided by the person’s weight. The resulting number reflects both essential fat and storage fat.
- Essential fat is that amount of fat necessary for maintenance of life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 3–5% in men, and 8–12% in women.
- Storage fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value reported above. A number of online tools are available for calculating estimated body fat percentage.
Arguably, body fat percentage is the superior gauge of an individual’s fitness level, as it is the only body measurement which directly calculates the particular individual’s body composition without regard to the individual’s height or weight. The widely-used body mass index (BMI), on the other hand, simply makes blanket assumptions as to what every individual of a certain height should ideally weigh, regardless of the body composition which makes up that weight. The BMI gives particularly inaccurate information with regard to individuals with above-average lean muscle mass, classifying such individuals as “overweight” or “obese” despite the fact that their body fat percentage would indicate they are in excellent physical condition.
Different cultures value different body compositions differently at different times, and some are related to better health or improved athletic performance. Levels of body fat are epidemiologically dependent on gender and age. Different authorities have developed different recommendations for ideal body fat percentages, such as these from the The American Council on Exercise:
| Description | Women | Men |
| Essential fat | 10–12% | 2-4% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Acceptable | 25–31% | 18–26% |
| Overweight | 32-41% | 27-37% |
| Obese | 42%+ | 38%+ |
Essential fat means that level below which physical and physiological health would be negatively affected. Controversy exists as to whether falling in a particular category of these body fat percentages is better for one’s health than any other, but there seem to be enhancements in athletic performance as one nears the ideal body fat percentage range for one’s particular sport. The leanest athletes typically compete at levels of about 5–8% for men or 10–15% for women. Bodybuilders will often compete at ranges even lower than these levels. Certified personal trainers will suggest to male bodybuilders that they should aim for a body fat percentage between 2–4% by contest time, however it is unclear that such levels are ever actually attained and the means to assay it are as noted below lacking in principle as 5% is generally considered a physiological minimum for human males. (From Wikipedia)
Bone Mass
During our lifetime, our bones are subject to the natural development, degeneration and aging process. Bone mass increases in childhood and reaches its peak in our twenties. Thereafter begins to gradually decline with age. Healthy nutrition and regular exercise help to keep your bones healthy and strong. Diagnostic scales measure the weight of your bones – the bone mass. The bone mass does not give the bone density value as it is measured by medical bone scanners used in the assessment of osteoporosis and other metabolic bone diseases.
