My bodyfat % is what?!?!?!

[emily_in_nc]

I had my bodyfat measured at work the other day at a health screening. The measurement was done with a hand held device that seemed pretty sturdy, but I don't know how accurate these devices are. I made sure to drink before the test, as instructed (two cups of morning coffee, one 8 oz glass of water).

My bodyfat % measured out at 25.2%, which surprised the measurer (a personal trainer), because my BMI is only 19 (5'2.5", 104 lbs), and everyone always tells me how "tiny" I am (size 2). However, I am not all that surprised, since I'm curvy and have definite areas where I can pinch quite a bit of flab, especially in my love handles/flanks (areas I never had to worry about until my 40s, I'm one month away from 46 now). Also have some extra flab on my upper thighs and tummy. I would not feel comfortable wearing a bikini, which would probably surprise most women who saw me, but I'd have some flabby tummy rolls when I sit down.

I think I should attempt to lose fat in order to get my bodyfat % down a little I'd like it to be more like 20%. I could also gain muscle to change the %, but I'd still have the belly rolls! I do lift weights, but only a couple of times a week, and fairly light weights, so I am not bulky or "buff" looking. It is hard for me to put on much muscle in my upper body -- I've been lifting the same 8-12 lbs. weights for several years, but I have no desire to be a body builder.

As for cardio, I get in at least 4 cardio workouts a week -- riding (in season), running, hiking, fast treadmill walking uphill, and even the days I don't do more intense cardio, I always walk at least a few miles at a fairly good clip. So I do some form of workout 7x a week unless I am sick. I also eat a healthy, balanced diet, fairly light on meat. Lots of fruits and veggies.

Any advice?

Thanks!
Emily

[trickytiger]

My two cents? You won't "bulk" up by increasing how much you lift, especially on your upper body- can't hurt to shake up your weight routine a little! For the cardio- try making one of your days a medium-to-high intensity day (lactate threshold training or intervals) and one of your days a lower-intensity long-distance day, if you don't already.

[Eden]

Hmmmm - I would suspect that the measurment is off. The bioelectric impedence instruments are pretty notorious for not being entirely accurate (good for measuring trends, but not so accurate for one off measurements). If it really concerns you, you should get measured in several different ways - bioelectric and caliper are fairly inexpensive- and see how close results are. You sound pretty thin.... I'm 5' nothing I weight the same as you do.

[LBTC]

Emily, don't be worried about what the numbers say! If you want to know for sure, test more, like others have recommended. If you just want to increase your "buff"ness, up your weights and to interval training when you do cardio. If you're happy, don't worry about it. You sound *very* fit.

And you're an inch taller than me and I outweight you by 25 pounds! Everyone says I'm tiny, but I know I'm not. I am happy to say that I know I have a fair bit of muscle, but it is hiding very well under a goodly layer of fat. Health issues are keeping me from really attacking it with serious exercise, but time will allow it.

I do have one of those body fat scales. It places me between 28 and 30%. I can see from week to week just what the trend is.

One interesting note. Recently I had a very good exercise week. 6 Intense exercise days that including spinning, snowshoeing, kickboxing and brisk walking (kickboxing counts for weight training in my books). That week I gained weight, gained fat %age, and muscle mass either went down or stayed the same. The following week, I had difficult health issues and had to rest a lot. That's when I saw the benefit from the week earlier. Muscle mass went up, fat %age went down, weight went down slightly.

Maybe, just maybe, you actually need to rest more so your body can rebuild that muscle?

Just a thought.

Hugs and butterflies,
~T~

[Triskeliongirl]

Emily, it should be obvious to you that the measurement was off. Those devices are not accurate. Given you height, weight and clothing size, I think you would be ill if you lost any more weight. I remember riding with a petite women in chiapis, that got very sick when her weight dropped from the stress of touring, and she is similar to you in size.

[emily_in_nc]

Thanks! It's good to know that these devices are not super accurate, though I still think my body fat % is higher than I'd like -- not because of any number, but because of how much I can pinch in various areas, and how much bulging I get on the top of my bikini undies compared to 20 years ago at this same weight -- and I'm much more physically active and fit now! My body shape has changed a lot in my 40s. My breasts are smaller, my tummy is bigger, and my hips are a lot curvier. I've also got back fat - ugh! One reason I think I can actually be "overfat" and be as light as I am is that I have teeny bones -- my wrists, ankles, etc. are super small.

I would be interested in having my body fat measured in a more accurate manner but don't know how to go about doing that -- I don't want to spend the money to go somewhere that would do it, and don't even know what type of place would do that. Maybe I could buy some calipers and do it myself? But, I'm not sure I care enough to do that, even; I just want to have less to pinch so I don't feel flabby and uncomfortable without clothes on or in skimpy things.

You'll just have to take my word for it that I am neither anorexic, nor do I have body dysmorphic disorder (I was a psych major so know all about disorders like this); I'm truly reacting to a change in body composition that's occurred in my 40s, no matter how much I work out.

But I'm not whining....I know I am very fortunate to be the size I am compared to so many struggling with their weight! Thanks again for the feedback.

Emily

[Bikingmomof3]

Emily,
Do not sweat it. The numbers could be off or your muscle mass may not be as much as you would like. Build some weights into your routine, if you are concerned. I used to be your weight (long time ago) and now I am heavier (size 6) but a lot stronger than I was when I weighed less. I have no idea if there is any correlation at all. I am 15 years older and 3 kids later, my body shape has completely changed, so I imagine there are numerous factors involved.

Basically, I think I managed to say nothing.

[SkiandBike]

Although I very much agree with the you sound healthy, embrace your body philosophy, you could indeed learn more about yourself by getting an accurate skinfold measurement done. I would think that if you contacted a university/college, you may well be able to find someone in the dept. of physiology/phy ed./health sciences who can do it accurately/inexpensively. In MN, where I live, St. Cloud State U offers relatively low cost lactate/VO2max testing and skinfold measurement with it. They are eager to find subjects for their graduate students to study on, and my experience is that they've come up with the same measurements I received at the Olympic Training Center. The thing about skinfold measurements is that they should be taken at 8 or more sites, giving you a better whole picture of your body. (As a high school kid at the Olympic training center I was mortified to find that my breast fat was lower than just about everywhere else!)

[GLC1968]

Emily -

1) Hand held bioimpedence measurements can be off by +/- 4%...so take the number with a grain of salt. If you want a more accurate number, caliper measurements by someone who is highly trained, or submersion will be your best options. But, like others have said...it's just a number so it's probably not something you should put much stock in.

2) How you feel about your body is way more important a gauge. And if you think you need to tone up in the middle (I know what you mean..I faced this prematurely when I was on anti-estrogen therapy for an unrelated issue...my middle grew and it really, really bothered me)...there are things to do that do not involve weight loss. First of all, lift heavy. Much heavier than 8 - 12 lbs. The reason that you look different than you did 20 years ago is due to hormone changes and muscle loss. Fight it by lifting weights and get that muscle back. With your tiny build, there is NO WAY that you will bulk up. Only a very small % of women can (naturally) and chances are, you are not one of them. Secondly, have you tried Pilates? I know a lot of women who have really toned up the middle (especially women who aren't really overweight to begin with) by taking Pilates from a certified instructor. Combined with your current cardio program, you can see great changes.

[shawnada]

For a more accurate reading you can use the hand held callipers and they are as accurate as you are going to get unless you have your self dunked in a tank of water which is the most accurate. Remember, nutrition is 80 to 90% of the battle. You can exercise all you want, but it boils down to what and how much you put in your mouth. My husband owns a personal training business and we work with people of all ages and sizes and also work on nutrition for all and competitive bodybuilding, fitness and figure girls. We have a saying about girls who are small and appear fit and in good shape, until we see them in their suits. SKINNY FAT GIRLS! Would like to know what you eat. Maybe I could offer some advice. Healthy bodyfat for women should be around 18%.