In this section you will learn how to calculate your current body fat percentage (BFP).
And also how to calculate your current lean body mass (LBM).Below you will find the LBM and BFP formulas, to make accurate calculations for yourself!
There is also a formula for calculating your Ideal Body Weight taking into account your lean body mass (LBM) and your desired body fat percentage that you want to reach by the end of your program. This formula you will find at the end of this article.
It is very important to calculate your ideal body weight. The reason for this is simple: This will give you the target that you will be “aiming at” and “focusing on” during your weight loss journey.
If you are serious about creating permanent fat loss, the weight loss tracker is a tool that can make a tremendous difference in the long term results that you will produce!
In the goal setting section of this site, I explained that observing current reality is one of the most powerful skills that can help you to create your dreams and desires.
The reason for this is simple: By knowing exactly where you are in the present moment, you are always in the best position to choose the most effective actions to take toward your major goals.
In addition to this, you can always adjust your approach as soon as you observe that your actions are not producing the results that are moving you in the direction of your dreams.
WEIGHT LOSS TRACKER: ADJUSTING YOUR APPROACH
If you start your weight loss program with a 25% body fat, and you want to reach a 20% body fat within six months, it is invaluable to have a system like this to track your weekly results.
If your body fat percentage is slowly decreasing on a weekly basis, while your lean body mass stays the same, this means that you are moving in the right direction. In this situation you would simply keep doing what you did last week.
If your body fat percentage is staying on the same level or increasing, then you should make adjustments in your program, so that next week you will get back on track and continue moving toward your major goal.
The two most important numbers in your weekly weight loss chart are yourlean body mass (LBM) and your body fat percentage (BFP).
To create permanent fat loss, you must have a way of objectively tracking these two numbers.
The weight loss tracker is the only way that you can do this on a regular basis, and this is why I recommend that you create your own weekly weight loss chart, and then do all the weigh-ins and measurements on a regular basis.
Without using this tool, reaching your ideal weight will be very difficult, if not impossible! Your weekly weight loss chart makes it easy to stay on track, and adjust your approach, whenever it becomes necessary!
WEIGHT LOSS TRACKER: WEEKLY WEIGHT LOSS CHART
Your first step should be to create your own weekly weight loss chart and to do your weigh-ins and body fat measurements.
This will be the starting point in your weight loss program. From here, everything will depend on the actions that you will take on a regular basis.
By using an effective nutrition and exercise strategy you will create changes in your body composition, and these changes will show up in your chart on a weekly basis.
Your main objective every week is to lower your body fat percentage (BFP) while maintaining your lean body mass (LBM).
This is how you will bring into reality a lean, healthy body and how you will eventually reach your ideal weight!
WEIGHT LOSS TRACKER: INTERPRETING YOUR WEEKLY RESULTS
After doing your weigh-ins and body fat measurements every week, you will see your progression and based on that you can either continue doing what you are doing or make adjustments in your approach.
There are many different results that can be produced from the nutrition and exercise strategy that you are using. By watching your lean body mass and your body fat percentage you will know exactly what to do during the next seven days of your program.
In the section on interpreting your weekly weight loss results, I explain every possible outcome that might be produced by the actions that you will take in your program.
In that section you will also find the adjustments that you can make in your approach, if for some reason these outcomes are not moving you in the direction of your major goal!
By watching how your body responds to the changes in your nutrition, cardio and weight training, eventually you will develop your own unique approach that will help you to effectively create permanent fat loss.
WEIGHT LOSS TRACKER: LOSS OF MUSCLE MASS
Most people after the age of twenty, slowly start to lose their muscle mass. In fact, the average person loses five to six pounds of muscle every ten years.
This process can be very hard to notice because as you lose your muscle you simultaneously gain body fat, and it is even possible that your scale weight will stay the same.
But if you compare the way you look today to the way you looked ten years ago, the changes in your figure and in your body composition will become very obvious.
Unless you are using an effective nutrition and weight training strategy on a regular basis, your muscle mass will continue to decrease while your body fat will continue to increase.
The only way to turn this around is to make sure that you consume the optimum amount of calories on a daily basis, to use the right nutrient ratios for your body type and use an effective meal frequency/timing approach.
In addition to this you must use weight training on a regular basis to maintain your current muscle. If you want to build additional muscle, you will simply have to eat a little more and workout with more intensity, duration and frequency.
WEIGHT LOSS TRACKER: AVERAGE BODY FAT PERCENTAGES
Body fat percentages vary among the different sexes and age groups. The female hormone estrogen, causes women to carry about 5% more body fat then men. The average woman has about 23% body fat, while the average man has about 18% body fat.
When we talk about ideal body fat percentages they fall in the range of about 10-15% percent for men and 15-20% for women.
Once you reach these levels of body fat, especially the lower numbers, you will have a lean looking body, with very little visible body fat.
If you want a ripped look of the many natural bodybuilders and fitness models, you will have to go a few percents lower than that.
So once you reach these ideal body fat percentages, you can decide if that is the route you want to go or not.
That route is really hard and demanding, and because of this many people actually choose to maintain their body fat percentage in the moderate ranges.
Now let us look at the weight loss tracker formulas for calculating your Lean Body Mass and your Ideal Body Fat Percentage!
WEIGHT LOSS TRACKER: MEASURING YOUR BODY FAT PERCENTAGE
The best way to measure body fat, is by using skinfold testing!
You can either buy your own caliper, or go to an experienced technician that will test you by taking measurements from multiple skinfold sites.
If you want to measure your own body fat at home, the best option is to buy the inexpensive Accu-measure caliper and do the skinfold testing yourself. This way you can easily do weekly skinfold tests at home to measure your progress.
The most important thing is that you test yourself using the same technique and the same formula every time.
Following the instructions when using the caliper, you will end up with your body fat percentage.
By measuring your body fat on a weekly basis you will see exactly the results that you are producing in your weight loss program.
Do not forget that you must simultaneously lose unwanted body fat while maintaining your lean body mass.
This is how you will eventually create the body of your dreams!
WEIGHT LOSS TRACKER: CALCULATE YOUR LBM AND YOUR TOTAL BODY FAT WEIGHT
Once you have calculated your body fat percentage using the skinfold test method of your choice, the next step will be to divide your total body weight into total body fat weight and your lean body mass.
Once you have these numbers then you can start using your weekly weight loss chart to track the weekly progress in your weight loss program.
You will have your Total Body Weight, Lean Body Mass (LBM), Body Fat Percentage (BFP) and Total Body Fat Weight (TBFW) to keep track of.
By doing your weigh-ins and skinfold tests every week you will be able to see the progression in your weight loss program on a regular basis.
Once your progress stops, your weekly weight loss chart will reflect this, and you can make the necessary adjustments in your nutrition, cardio and/or weight training approach.
WEIGHT LOSS TRACKER: LEAN BODY MASS FORMULA
When you have the skinfold test results, your next step will be to calculate your Total Body Fat Weight (TBFW) and your Lean Body Mass (LBM).
You do this by taking your current total body weight and multiplying it by your current body fat percentage that your body fat measurements should have produced.
For this example I will use a total body weight of 200 pounds and a body fat percentage of 18%.
So your first step is to simply multiply 200 pounds x 18% will give you 36 pounds of Total Body Fat Weight.
Then you take you total body weight and subtract the total body fat weight. This will be 200 pounds minus 36 pounds of body fat, for a total of 164 pounds of lean body mass!
Now of course this doesn’t mean that you have 164 pounds of pure muscle. Lean Body Mass includes not only your muscle, but water, bones and other fat-free tissue.
But currently there is no other way to calculate your muscle mass separately, and this is why the Lean Body Mass Formula is used.
WEIGHT LOSS TRACKER: CALCULATING YOUR IDEAL WEIGHT
Now to figure out what your ideal body weight will be, when you reach your ideal body fat percentage, you need to do the following calculations.
Take your current lean body mass of 164 pounds from the last example and multiply it by your ideal (desired) body fat percentage, let’s take 15% for an example.
What you will do to figure this out is subtract one minus your ideal fat percentage (1.00 – 0.15 = 0.85). Then you take your current lean body mass of 164 pounds and divide it by 0.85.
This will be 164 divided by 0.85 and will give you 193 pounds!
So your ideal weight at your ideal body fat percentage of 15% will be 193 pounds! At that weight your lean body mass will be remain the same, but your body fat will be at 15% (29 pounds).
What this means is that you have to design a weight loss program to lose 7 pounds of body fat, while maintaining your lean body mass (200 pounds minus 7 pounds = 193 pounds)
All you have to do is replace the above numbers with your actual total body weight and body fat percentage from the skinfolds tests, and using those numbers do the calculations just like shown above.
WEIGHT LOSS TRACKER: WATER FLUCTUATIONS
When you start to use the weight loss tracker formula, you have to take into consideration that over 70% of your body is water.
So in the beginning of your weight loss program there might be a sharp drop or a sharp increase in your lean body mass because of the water fluctuations.
After a few weeks when your weight loss stabilizes the lean body mass drop will be minimal, if you are using an effective nutrition and exercise approach.
In the interpreting your weekly weight loss chart section, you will find the way to adjust your nutrition and exercise strategy to maintain your lean body mass.
Once you have calculated your lean body mass, total body fat weight, and body fat percentage it is time to start using your weekly weight loss chart for creating the body of your dreams.