Body Fat,body Fat

Before or soon after going on the high/low diet, you will want to know your initial percentage of body fat. The sim­plest way of doing this is by determining skin fold thickness in certain parts of the body. Much of your fat lies right beneath the skin, and the thickness of this layer is a good indicator of your overall percentage of body fat. Many people whose actual weights are within normal limits are in fact carrying excess body fat. By correlating body weight with subscapular skin fold thickness in men, or with thigh and triceps skin fold thickness in women, one can make a good estimate of body fat. The measurement requires special calipers, which your doctor should have . Body fat can be calculated from the following formulas you can then estimate your percentage of body fat by dividing your body fat by your total body weight and multiplying by 100. A thin man might have only 6 percent body fat; an average man, 12 percent; a plump man, 15 percent; a fat man, 20 percent or over. A thin woman might have 15 percent body fat; an average woman, 19 percent; a plump woman, 25 percent; a fat woman, 30 percent or over.

A more accurate way to estimate body fat is by the density method, whereby you are weighed while submerged in water . Your doctor can arrange this. It is also available at many of the sports and fitness clubs that have become popular around the country (at The Sports Connection in Los Angeles, for example, where part of the John Travolta Jamie Lee Curtis film Perfect was made). What percentage of body fat should you aim for on the high/low diet? The “set point” approach applies here just as it does to how much you should weigh. If you neither overeat nor diet, you will drift toward a set point characteristic for both body weight and percentage of body fat. Ultimately, on the high low diet, your percentage of body fat should be about half that initial set point. But this may not apply if you are pregnant or are trying to become pregnant.
Your Personal Biomarker Program

The different biomarkers were discussed in detail in Chapter 2. Here I shall simply summarize what you should have done early in your program and again everyone or two years. Evaluating human biomarkers for usefulness is a high priority undertaking for the National Institute on Aging. As much as possible you should follow the progress of this work and adjust your own program accordingly. The tests you can do by yourself or with a friend are more toys than serious or definitive tests except for static balance, which is in fact quite a reliable marker. Two very important tests your doctor can do are the Vital Capacity and the test for autoantibodies in your blood. Both have predictive value for how much longer you may expect to live. A low Vital Capacity and/or the presence of autoantibodies (antibodies to “self” reactive with DNA, with thyroid gland tissue, with the rheumatoid factor, or any others) are unfavorable signs for a long life. Fortunately, there is an excellent chance, on the basis of studies in my laboratory, that the high low diet will diminish or entirely eliminate the autoantibodies. II And that it will slow down the rate of loss in Vital Capacity with age, although it probably will not rejuvenate Vital Capacity to that of a younger age.

Other tests to be run early in the game include creatinine clearance , the Glucose Tolerance Test, measurement of serum cholesterol, and determination of blood levels of HDL and LDL. After being on the high/low diet for about 2 months, but before starting a new exercise program, you should have your maximum oxygen consumption determined by means of the treadmill or stationary bicycle test. An electrocardiogram is done concurrently with this an added advantage because physical stress will tend to unmask slight or hidden cardiac abnormalities. Determining your maximum oxygen consumption, as you recall from , is more a test of cardiovascular fitness than of aging itself, but if yours is not high you will want to increase it by your life style changes. The remaining biomarker tests I recommend are listed in Table 2.2 . Have these done at your convenience any time during the first six months of your new life.

Other tests to be run early in the game include creatinine clearance , the Glucose Tolerance Test, measurement of serum cholesterol, and determination of blood levels of HDL and LDL. After being on the high/low diet for about 2 months, but before starting a new exercise program, you should have your maximum oxygen consumption determined by means of the treadmill or stationary bicycle test. An electrocardiogram is done concurrently with this an added advantage because physical stress will tend to unmask slight or hidden cardiac abnormalities. Determining your maximum oxygen consumption, as you recall from , is more a test of cardiovascular fitness than of aging itself, but if yours is not high you will want to increase it by your life style changes. The remaining biomarker tests I recommend are listed in Table 2.2 . Have these done at your convenience any time during the first six months of your new life.

One Response to Body Fat,body Fat

  1. EzioAuditore1459 says:

    I have a fat face like my cheeks and not a fat body so it’s weird. Is there any way I can make it look not so fat with makeup?

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