You’ve got questions, we’ve got answers. Every week, the BuiltLean Team addresses your fitness and nutrition questions. Read on to find out more.
– Kwesi (Kwesi Peters, CPT, Community Manager)
– Kwesi (Kwesi Peters, CPT, Community Manager)
– Kristin (Kristin Rooke, CSCS, CPT)
Lean Body Mass = Body Weight – (Body Weight x Body Fat %)
Lean Body Mass = 200 – (200 x 14 %) = 172 pounds (28 pounds of fat)
Now assuming your lean mass stays the same, we can use the same equation but this time the variable is the body weight:
172 = x -(x)(10%)
172 = x – 0.1x
172 = 0.9x
body weight = 191.1
Subtracting the lean body mass from the body weight will give you the fat mass.
Fat mass: 191.1-172 = 19.1 pounds.
Thus, to get to 10% from 14%, a 200 lb. person would need to lose about 9 pounds of fat (28-19.1). If most of this came from the chest (and it should as you have said your belly fat is minimal), I suspect our example would be very happy at 10%. If your weight is significantly more or less, then plug in your weight and see what comes up. If you want to post those numbers I would be more than happy to comment. Let us know!
If my math is wrong, I truly apologize.
– Charlie Seltzer ( Charlie Seltzer, MD, CES, DABOM)
– Marc Perry ( Marc Perry, CSCS, CPT)
@Jonathan - An Achilles tendon tear is a very serious injury that usually takes a long time to heal. For the very little I know about your predicament, it sounds like the marathon may not be a smart idea for you. I would check in with your doctor asap and see what he says. On the bright side, you can be stronger and fitter the next time around. When prepping for a marathon, it's key to foam roll a ton, drink a bunch of water, and strength train => Strength Training For Runners.
Does blanching almonds take away all the nutrients that you get when eating almonds? I've been trying to incorporate more almonds into my diet and I was just curious as I prefer blanched almonds if it doens't take away from the nutrients of the nuts.
Brian - blanching almonds does not take away any of the nutrients you get when eating almonds. The purpose of blanching almonds is simply to get the skins off. If that's what you like and it's easy for you to do, go for it! Almonds are a great fat loss food with a solid nutrient profile and interestingly, our bodies are inefficient at absorbing the calories.
I have completed quite a few marathons in the past. I have also had a slight achilles tendon tear as well, but this summer it's gotten much worse. I really want to run the marathon I signed up for in two months. Is there anything I can do to strengthen it so I can still run the marathon?