Percent Body Fat Norms for Men and Women

Percent Body Fat Norms for Men and Women
Description	Women	Men
Essential Fat	10-13%	2-5%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-24%
Obesity	>32%	>25%
*Source: ACE Lifestyle & Weight Management Consultant Manual

A BMIs of 18.5 or less are considered underweight.

A BMI of 18.5 to 24.9 is considered healthy for adults.

A BMI of 25 to 29.9 is considered overweight.

A BMI of 30 and above is considered obese.

Let's Get Healthy,

Coach TIA

WebMD BMI Plus Calculator

I use WebMD for many things. One of my favorite things to use it for is the WebMD BMI Plus Calculator.

You can program all your information in to it and it will give you guidelines to follow in order to help you get into shape.

WebMD BMI Plus Calculator

The BMI Plus Calculator is an innovative health and weight calculator that gives personal results on 6 different weight and fitness measurements. Whether you're just getting started or have already begun your journey, this calculator will help you understand your body's needs as your body changes for optimal personal success!

The WebMD BMI Plus Calculator will calculate:

• BMI – Body Mass IndexBMI is used to find out if a person is underweight, normal weight, overweight, or obese
• Waist-to-Height RatioBody shape (determined by Waist-to-Height Ratio) is often considered to be the best indicator of health related to weight.
• RMR – Resting Metabolic RateThe number of calories you burn if you do nothing all day.
• Healthy Body Weight RangeThe range with the least risk of weight-related health problems.
• Daily Caloric IntakeThe recommended number of calories from food/drinks to meet your weight goals.
• Target Heart RateThe heart rate needed to achieve maximum exercise results.

http://www.webmd.com/diet/calc-bmi-plus

Heart Rate Chart

WebMD does not provide medical advice, diagnosis or treatment.

"Copyright ©2009, WebMD, LLC. All rights reserved"

Let's Get Healthy!

Coach TIA

Results Client "SG"

Results Client "SG"

Female

Age 14

5'8"

Her Fit Test resluts are for the first day, 2 mths and 4 mths.

FIT TEST

WT 195 - 179.8 - 170.2 loss
BF 29.6 - 24.05 - 19.57 loss

FM 53.33 - 43.25 - 33.30 loss

LBM 141.67- 136.55 - 136.90 loss

AB 42 - 38 - 27 loss

ARM 28 - 22 -16 loss

LEG 42 - 36 - 26 loss

SUP 26- 22 - 17 loss

WT36 - 31 - 31 loss

HIP 43 - 39.5 - 38.75 loss

THIGH 24 - 22.5 - 20.75 loss

CALF 17- 16 - 15.75 loss

CHEST 43.25 - 40.5 - 37.75 loss

ARM 13.5 - 13.25 - 12.5 loss

AB 45 - 41 - 38.75 loss

FLEX - 2 / 0/1.25 gain

JUMP 95 - 97 - 97.25 gain

PUSH UP 9 girl - 23 - 13 boy gain

SIT UP 20 - 32 - 51 gain

1 MILE 20:10 - 10:10 - 10:04 loss good!

PULL-UP 0 - 0 - 1/2 - gain

She was extremely motivated and had great results!

Let's Get Healthy!

Coach TIA

Results Client "M-O"

Results Client "M-O"

Male

35

5'8"

Results of 1,6 & 25 weeks FIT TEST

weeks....... 1........6.......25

Weight 285.2 - 278.6 - 275.8 loss

BodyFat% 35.71% - 26.94% - 22.09 loss

FatMass 101.85 - 75.07 - 62.96 loss

LeanBodyMass185.35 - 203.53 - 212.04 gain (good)

* Body Mass Index (BMI) is: 41.8

WT 52.5 - 47.5 - 46 loss

HIP 51 - 49.5- ? To do

THIGH 25- 24.75 - 25.75 gain (good)

CALF 17.75 - 17.5 - 17.5

CHEST 54 - 51- 51

ARM 18 - 18.25 - 16.75 loss

NECK 16.75 - 16 - 15.75 loss

FLEX - 2 1/2 - -1/2 - + 1.25 gain

JUMP - 103 - 103 - gain

PUSH UP 10 - 20 - 33 gain

SIT UP 13 - 38 - 30 (loss- however the day he did 38 was not on his fit test day)

IN & OUT 4- 13 - 23 gain

1 MILE 16.23 - 13.46 - To do

PULL-UP 0 - 0 - 1/2 way 1footed gain

WALL SQUAT 30 - 55 sec - 1 min gain

This guy is STRONG!

Let's Get Healthy,

Coach TIA

Results Client "J"

Results Client "J"

female

30 years old

5 ft 2 inches tall

Day one FIT TEST

1/8/11 - 2/16/11

first week and 5 week Fit Tests

Weight: 126.6 - 125.8

Body Fat: 27.24% - 18.79

Fat Mass: 33.94 - 23.64 lbs

Lean Body Mass: 90 - 102.16lbs

BMI 23.2 - 22.9(5 wk)

Caliper results:

Waist: 22 - 9

Arm: 27 - 16

Leg: 37 - 27.5

Sup: 12 - 8.5

Measurements:

Waist: 25.25 - 28"

Hip: 40.25 - 39"

Thigh: 23.75 - 23.25"

Calf: 13.25- 13.5

Chest: 32.75 - 31.5"

Arm: 10.75 - 10.25"

Neck: 11.25 - 11"

Fit Test Results:

Flex: +1.5 -

Push up: 12- 15girl

Sit up: 22 - 40

Wall Squat: 2 min - 3.5 min

1 Mile: 14.48 minutes - 12.40 min

Pull-up: 1/2 - 6 !

In & Out: 11 - 27

Curls: 30 (wt 8) - 24 (wt 12)

Let's Get Healthy!

Coach TIA

Results Client "C"

Client "C"

female 45 years old

5'7"

day one and week 14 FIT TEST s

week 1....wk 14

Weight 176 - 170

BodyFat 27% - To do

FatMass 47.49 - To do

LeanBodyMass 128.51 - To do
BMI 26.8 - 26.6

A BMI of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight

Wst 0 - 38"

Belly 0 - 32.5"

HIP 44" - 40.25"

THIGH 26.25" - 25.75"

CALF 15.5" - 15.25"

CHEST 37.5" - 38.25"

ARM 12" - 12.25"

NECK 13" - 13"

JUMP 11.75 - 12 blocks

PUSH UP 32 girl - 20 boy

SIT UP 40 - 63

IN & OUT 8 - 16

1 MILE 11.29 - 9.32

PULL-UP 1 assist - 1 assist

WALL SQUAT 35 sec. - 1.25 min

BICEP CURL 10lbs 29reps - 15 lbs 19reps

She has made big strides!

Lets Get Healthy,

Coach Tia

Results Client "A"

Results Client "A"

female 33 years old

5'2"

Results 1st day - 4 weeks - 8 weeks - 24 weeks

Weight loss 137.8 - 137 - 136.4 - 134.3

*BodyFat% 23.56 - 23.95 - 19.58 - 21.06 %

*FatMass 32.51 -32.81 - 26.72 - 28.23 lbs

*LeanBodyMass 105.49 - 104.19 - 109.69 - 105.77

**Your BMI is at 27.9 - 27.7 - 27.5 - 24.5

(*The last test we used a new capillary tester ; because the old one broke; with a much thicker pinching base. So the numbers reflect that difference. But as you will notice her inches went down so that would indicate that her BodyFat and FatMass would have as well.)

WT 35 - 31- 27.75 - 28"

HIP 42.25- 40.5 - 40 "

THIGH 25 - 24- 23.1 - 23.25"

CALF 16 - 15.25- 15.25 - 15"

CHEST 35.25 - 34.5 - 33 - 33.75"

ARM 12.5 - 12 - 11.75 - 11.75"

Arm Flexed 0 - 0 - 12"

NECK 12 - 11.5 - 11.5 - 11.25"

All done after a 2 mile run

FLEX 0 - 3.25 - 3.5 - 3.5/8

JUMP 84 - 84 - 85.25 - 0

PUSH UP 12girl - 30girl - 25 boy - 30 boy

SIT UP 12 - 27 - 35 - 55

IN & OUT 10 - 15 - 26 - 33 - 33

1 MILE 10:19 min - 9:10 - 9:40 - 8:54

PULL-UP 0 - 0 - 1/2 - 7. 3/4

WALL SQUAT 55 sec - 1.25 - 1:20 - 2 min.

(**Our goal is to get your BMI to 18.5 - 24.9) A BMI of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 and above is considered obese. People with BMIs of 18.5 or less are considered underweight.

She has made huge strides! She has changed her lifestyle to vegan and she really is enjoying it.

Let's Get Healthy,

Coach TIA

Results Client "M"

Client "M."

Female 29 years old

5 ft 9 inches

FIT TEST Results after 10 weeks

Day 1 - 12/4/10 # -- 10 wks - 2/16/10

WT 184.2 - 172.2

BodyFat 36.16 - 31.12 WOOT!!!

FatMass 66.61 - 53.53

LeanBodyMass - 117.59 - 118.47

Percent Body Fat Norms for Men and Women
Description	Women
Essential Fat	10-13%
Athletes	14-20%
Fitness	21-24%
Acceptable	25-31%
Obesity	>32%
*Source: ACE Lifestyle & Weight Management Consultant Manual

Waist 42 - 27

ARM 33 - 26

LEG 33 - 37

SUP 27.5 - 27

Waist - n/a - 30.5"

Belly - n/a - 35.5"

HIP 45.5" - 40.5"

THIGH 28.25" - 26"

CALF 16 " - 15"

CHEST 40" - 38.25"

ARM 13"- 12"

NECK 13.75" - 13"

FLEX +2.75 - +4.25

PUSH UP - 13g - 29g

SIT UP - 18 - 50

1 MILE - 13.48 - 12.01 minutes

PULL-UP - 0 - 0

IN & OUT - 10 - 30

She has had amazing results!

Let's Get Healthy!

Coach Tia

Guacamole

Ingredients

• 6 avocados
• 3 tablespoons lemon juice (1 lemon)
• 1/2 cup small-diced red onion
• 1 large garlic clove, minced
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground black pepper
• 8 small cherry tomatoes (cut into fourths) or one med tomato
• 8 dashes Tabasco hot sauce (optional)
• 
  
• Directions

Cut the avocados in half and remove the pits. With a sharp knife cut the inside of the avocados in the shell into large chunks and scoop the inside out with spoon. Put the inside of the avocado only it into a large bowl and immediately add the lemon juice,onion, garlic, salt, and pepper (add hot sauce if desired) and toss carefully. Add the tomatoes carefully. Mix well and taste for salt and pepper.

I do not recommend this for a dip but for a garnish to a meal. That is if you can only eat 1/2 a cup. It is so yummy one might eat more than their serving share.

Nutrition Facts 12 Servings @ 1/2 cup per serving

Amount Per Serving

Calories150.7

Total Fat13.4 g

Saturated Fat 1.8g

Polyunsaturated Fat 1.6g

Monounsaturated Fat 8.5g

Cholesterol 0.0

Sodium 167

Total Carbohydrate 8.9g

Dietary Fiber 6.1g

Sugars 0.4g

Protein 1.9g

Information on 1 Medium Avocado

Nutrition Facts

Serving Size 1 Medium (145.0 g)

Amount Per Serving

Calories 276 Calories from Fat 248

% Daily Value*

Total Fat 27.6g 42%

Total Carbohydrates 1.4g 0%

Dietary Fiber 4.3g 17%

Protein 1.4g

* Based on a 2000 calorie diet

Breakdown

Daily Values