Learning About Body Fat

This is the gadget that I use at boot camp to measure my body fat percentage.

So this morning was my second body fat measuring day.  It has been one week since I started keeping track of my body fat percentage and so today I can begin to measure the change in my body.  I got a little lesson in tracking your body fat loss from the owner of the boot camp where I go and here are my results from my first week:

Week 1 Body Fat Percentage: 38.7 = 80.1 lbs of body fat
Week 2 Body Fat Percentage: 38.5 = 78.54 lbs of body fat

At first I was kind of upset.  I was glad there was a change but I thought the -.2 that I lost was fairly insignificant.  I learned that a good body fat loss per week is anywhere from .5 to .25 so I wasn't that far off from my goal.  I lost three pounds this week on the scale so here is how I calculated how many pounds of body fat I lost this week:

(week 1 weight x week 1 body fat percentage) - (week 2 weight x week 2 body fat percentage) = total pounds of body fat lost

I lost about 1.5 pounds of body fat this week.

Here is a chart that we looked at to determine my ideal body fat percentage:

Females Age Range (years)	Too Little	Healthy Range	Overweight	Obese
20-30	Below 21%	21 - 33%	33 - 39%	over 39%
31-40	Below 21%	21 - 33%	33 - 39%	over 39%
41-50	Below 23%	23 - 35%	35 - 40%	over 40%
51-60	Below 23%	23 - 35%	35 - 40%	over 40%
61-70	Below 24%	24 - 36%	36 - 42%	over 42%
71-80	Below 24%	24 - 36%	36 - 42%	over

I think my first goal will be to get down to 33% body fat which would put me in the "healthy range" for my age.  I would like to accomplish this by September 1st which gives me roughly 19 more weeks to reach my goal.  Now I have to think about the changes that I am going to make to help me pack on lean muscle.  I think I will start with these changes:

1. Go to boot camp five times per week instead of 3 to 4 times.
2. Drink a low calorie, low fat, protein shake after each boot camp.

Honestly, I am not sure what more I can do beyond that.  I think this is a goal that just takes consistency and time.  Maybe I will do some research today and see what else I can do to build muscle.  Tips anyone?