Lean Body Mass and Fat Mass Calculations for measuring Progress!
Calculating Lean Body Mass and Fat Mass is going to be very easy for many of you math savvy people out there and could be a little tough for those people who aren't so good at math. Either way, this page here will take you step by step through the calculations. These calculations are going to be vital for you to measure your progress! So many people out there simply lift weights or exercise and hope that they get results.
Make sure your read this parargraph!
If you don't take measurements, how do you know if you're making progress? Sure, the mirror will tell you but we look at ourselves every day and the small changes are sometimes hard to see. The small changes start to add up over time and turn into huge changes! So, let's make sure you're on the right track by taking measurements, counting calories, and being consistent with your weight lifting, stretching, diet, and cardio. Without these measurements and calculations, we're "running blind" so to speak. Let's do it the right way!
We don't just hope we get results here at WLC! We will get results. We will change programs, diets, cardio, stretching, exercises, and anything we can think of until we get you the results you want! Too many programs and websites could care less if you're getting the results you want. As long as they get your money, they expect everyone to be happy. Everyone expects you to pay to get results! Well, not here. Everything is free.
In order for you to change things in your weight lifting program, you have to know whether or not you're going in the right direction. You must know how your body is responding to your weight lifting, weighted stretching, diet, and cardio. Measuring your muscle mass and fat mass is the key to measuring your bodies response to your complete weight lifting program.
Before and After Every WLC Cycle
Why do you need to know how to calculate lean mass and fat mass? Well, lean body mass is what we will call your muscle mass and this is the type we want to increase or at least keep the same. Fat mass is the amount of fat you have on your body and, of course, we will want to decrease that or at least not gain too much more for those people who want to gain weight. Muscle mass is very important. The more muscle mass you have, the more calories your body burns each day!
If we calculate lean body mass and fat mass before and after each cycle of WLC or any other weight lifting program, we will be able to measure the progress we've made over the past few months. Measuring progress is very important. If we're not making any progress, then we're definitely going to need to change something. Don't worry about not making progress on the WLC Program, though. You follow the program - You get results! Simple as that!
Measure Body Fat Percentage
You have to measure your body fat percentage before you're able to do any muscle mass or fat mass calculations. Once you have your body fat percentage and body weight, the calculations for muscle mass and fat mass are very simple. Don't be intimidated by any of this because it's all very simple!
As long as you have a calculator or spreadsheet program such as Microsoft Excel or Works, you can easily do these calculations. Plans for the future here at Weight Lifting Complete is to provide you with templates and tools to do the calculations for you. Then you'll be able to save everything related to your weight lifting program in a single file. You'll have everything right there in one place! All I have to do is get these templates in an easy to use format for everyone and make them available for you to download. I will be working on this soon.
As of today, you can get a spreadsheet template of the WLC Log Book on WLC Space. Joining WLC Space is completely free. I even provide personalized help there for people who don't want to spend money on an expensive personal trainer. Join me there today!
So, tell me how you do these calculations?
Like I said before, you need to have a few pieces of information before continuing these calulations. Make sure you have the following two pieces of data before continuing:
Body Weight Body Fat Percentage
The calculations:
Lean Body Mass = [(Body Weight)(100 - Body Fat Percentage)]/100
Fat Mass = (Body Weight)(Body Fat Percentage / 100)
That's it! Plug your body weight and body fat percentage into the formulas above and you'll have your results. Make sure you do these before and after every WLC program cycle.
An Example
I wanted to provide you all with an example to make these calculations easier. I always learned better from examples.
Body Weight = 220.0 pounds
Body Fat Percentage = 10%
Lean Body Mass = [(Body Weight)(100 - Body Fat Percentage)]/100 = [(220)(100 - 10)]/100 = 198.0 pounds
So, you can see from the results above that the person has 198 pounds of lean body mass and 22 pounds of fat mass. From there, the person will be able to measure progress in the future by simply performing the calculations again. Very easy!
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