• Easier and faster than using confusing Formulas?
• More practical than Hydrostatic weighing?
• Less expensive than Bio-electrical impedance?
• Useable away from your computer without electronic Calculations?
• Gives accurate readings without Skin-fold calipers, which requires skilled assistance, and can be...ouch!...painful?

The Body Fat Guide will show you how to achieve your ideal body weight and shape. It uses your weight in ¹/₂ pounds and your waist in ¹/₄ inches to calculate your:

1. Pounds of Lean Body Mass (LBM): This is the portion of your body weight, measured in ¹/100^ths of a pound, that consists of everything (bone, blood, organs, muscle, etc.) except body fat. You will be mainly concerned with changes in skeletal muscle only. To keep your body lean, it is important to keep this number as high as possible as you lose weight.

 
2. Pounds of Body Fat: You know what that is! It is important to keep track of this number, measured in ¹/100^ths of a pound, to make sure you are getting the proper results when losing or gaining weight. It shows changes in fat within your body that the scale alone can't show!

 
3. Percentage Body Fat: This is the percentage of your total body weight that is body fat. Regardless of your weight, healthy males should have no higher than approximately 15% body fat and healthy females should have no higher than approximately 22%. Healthy athletes, actresses and models often have much lower body fat percentages. See Celebrity Body Fat. Check your general body fat percentage below to see if you are within the healthy range.

 
4. Resting Metabolic Rate (RMR): This is the number of calories your LBM burns at rest every day. Two people may weigh the same, but if one person has more muscle (LBM) than the other, that person's RMR will be higher. Therefore,  do not use your total body weight to calculate your RMR, as some methods suggest. If you do, you will get a number that can be inaccurate by as much as 1000 calories!  Add your RMR to the calorie value of your daily activities to get your total Energy Output.

The Body Fat Guide shows you how to to easily estimate the calorie value of your daily activities according to several intensity levels:

• Sedentary and Light = 200 calories/day. This is the total of all small daily activities like dressing, washing, eating, deskwork, etc.

 
• Moderate = 200-300 calories/hour. This includes activities performed with your arms while standing like housework, shopping, etc.

 
• Vigorous = 300-400 calories/hour. This includes activities like brisk walking at 3.5 m.p.h. (Calories burned/hour while walking at 3.5 m.p.h. equals double your weight in pounds.)

 
• Strenuous = 400-500 calories/hour or 8 calories/minute. This includes activities like weight lifting.

 
• Very Strenuous = 500-600+ calories/hour. This includes activities like fast running, cross country skiing.

•   Activity Calorie Table
•   Food Calorie Tables

No more guesswork! Following your measurements in the The Body Fat Guide will teach you exactly how to:

• Maintain your weight: Everyone begins with this goal. This is where you teach yourself how to get your diet and activity in balance to avoid gaining body fat in the first place, something diets never teach you! Your daily Energy Output (your RMR + your activities) should equal your daily Calorie Intake.

 
• Lose body fat at the rate of 1-2 pounds a week. You will perform low-intensity aerobic activity such as walking, and you will keep your daily Calorie Intake at 500-1000 fewer calories than your daily Energy Output. If you try to crash diet at a faster rate than this, or you exercise too hard while dieting, you will see your LBM level drop and your percentage body fat rise!

 
• Gain & tone muscle. You will perform anaerobic activity such as weight lifting or freehand exercises described in The Body Fat Guide, and you will keep your daily Calorie Intake at 300-500 calories more than your daily Energy Output. To tone without gaining bulk, just follow a maintenance calorie intake. Check your LBM and body fat levels and adjust your calorie intake to make sure you're getting the proper results.

The www.bodyfatguide.com web site keeps you up-to-date by providing full online support to readers of The Body Fat Guide, where you will find:

• Free: Personal advice at Fat Talk.
• Free: Flab Fighters Support group.
• Free: The Body Fat Review , Diet Myths & Muscle Mass Myths.
• Free: The Ultimate Butt Program , Trade In Your Love-Handles For A 6-Pack & Stop Anorexia Now!
• Free: Printable copies of the Energy Balance Chart & Food & Activity Journal.

Are You Within A Healthy Body Fat Percentage? 
Do a quick check on these easy-to-use tables for Adult Females & Males. 
Note: These tables are just a general guide. The tables in The Body Fat Guide contain all the specific information you need to get your body fat percentage within a healthy range and achieve your ideal body shape!

How To Use The Female and Male "Healthy Body Fat % Tables"
In one of the Female or Male tables, find the weight listed down the left-hand column that is closest to your weight in pounds. Move to the right along the row with your weight selection until you are under the waist size, listed across the top row in inches, that is closest to your waist size*. If you land in a red box instead of a green box, you are over a healthy body fat percentage. (Approximately 22% for women and 15% for men.) Tables are based on formulas developed by Wilmore and Benke.

*Waist size is measured in inches at the navel, not several inches higher in the area known as the midriff. Your midriff may be the narrowest part of your torso, but that changes as you decrease your body fat. If your belly hangs lower than the top of your hips, make sure your waist measurement doesn't cross over your hip bone. Pregnant women should not use these tables.

Note from Personal Trainer & Author Ron Brown:
"Before writing The Body Fat Guide, I used to give mathematical formulas to my fitness clients so they could precisely calculate their exact body composition and energy balance as they worked toward their ideal body weight and shape. But, my clients found that performing these calculations each day took up valuable time and effort.

Eventually, I saved my clients the bother of fusing with formulas by doing all the calculations for them ahead of time, and by putting the numbers in The Body Fat Guide. With over 11,000 muscle & body fat combinations in this book, it's easy for anyone to select the goal that's ideal for their body shape.

Why wait weeks to see results when you can see changes in a day or two? With The Body Fat Guide, anyone who knows their weight in half pounds and their waist in quarter inches can quickly and easily look up changes in their muscle and fat levels to the nearest ¹/100^th of a pound.

If you're serious about getting results that last, this is a 'gotta-have-it' book for you. My personal Risk-Free Guarantee is the best in the business!"