What does the percentage of body fat mean
In the most general form, the percentage of fat in the body is the ratio of the available fat to everything else that is in the body (organs, muscles, bones, tendons and so on). Fat is essential for survival: it protects internal organs, serves as a backup source of energy and performs many other important functions.
How much fat do we need
This table shows the generally accepted norms of the percentage of fat for men and women.
| Women | Men’s | |
| Necessary fat | 10-12% | 2-4% |
| Athletic | 14-18% | 6-13% |
| Sports physique | 21-24% | 14-17% |
| Slim, average body | 25-31% | 18-25% |
| Obesity | 32% and more | 36% and more |
The necessary fat is the minimum that is needed for survival. For this reason, bodybuilders dry the body to this mark only before the competition. In the rest of the time they maintain a higher percentage of fat, so as not to undermine health and effectively train.
- If you are trying to be thin, focus on the percentage of fat for athletic build.
- If you want to look healthy and fit, aim for a percentage of fat for a sporty build.
If the percentage of fat in your body is approaching the maximum permissible value of a normal build or falls into obesity, you should not be able to reduce this figure.
How does this or that percentage of body fat look like
Men:
Women:
It is important to understand that the percentage of fat reflects only the amount of fat and has nothing to do with muscle mass. Two people with the same percentage of fat, but different muscle mass will look quite differently.
How to measure the percentage of fat
There are seven basic methods, differing from one another in accuracy, simplicity and cost.
1. The visual method
It is to compare yourself with the above pictures and determine who you are approximately similar to. Very inaccurate way.
2. Using a caliper
Pull off the skin with subcutaneous fat, grab it with a caliper and find the percentage of fat that corresponds to the caliper readings in the table. Typically, calipers show a smaller percentage of fat than there is in fact.
3. Using formula
For example, you can use the US Navy formula or the YMCA formula. This method usually makes a big mistake.
4. Using electric monitors
A weak electric current is passed through the body, and then an “biometric resistance” analysis is performed. As practice has shown, this method gives very inaccurate results.
5. Using the Bod Pod system
With the help of a special device, the air displaced by the body is measured, on the basis of the obtained data, the mass of the body, its volume and density are calculated. This method is considered very accurate, but expensive.
6. Method of water displacement
Very accurate (with an error of only 1-3%), but expensive, complex and inconvenient method.
7. Scanning DEXA
This method is considered the most accurate and consists in a complete study of the composition of the body using X-rays. Also very inexpensive way.
Whichever method you choose, try to make measurements at the same time and under similar conditions: for example, on a certain day of the week, in the morning, on an empty stomach. Even if the data obtained are inaccurate, you will be able to understand whether there is progress.
How to reduce the percentage of body fat
Calorie Deficiency
Spend more than you consume. But keep in mind that if you do not do power training and restrict yourself in carbohydrates, then together with fat you will lose muscle mass. This is not the best way, but the loss of fat is guaranteed.
Tract iron
When training with weights (and also with intensive training with own weight), you retain muscle mass, and also accelerate metabolism and achieve the “afterburning” effect, when calories continue to be consumed even after the end of training.
Running for short distances
Sprints also cause the “afterburning” effect of calories.
Eat no more than 100 grams of carbohydrates per day
Restricting yourself to carbohydrates, you deprive the body of its favorite source of energy. In this case, he must extract it from fat stores.
Exercise on an empty stomach
Your first meal will only be after your workout. Hard, but effective.
Than the percentage of fat differs from the body mass index
BMI takes into account your weight and height and on the basis of these data decides whether you are lean, slender or full. The body mass index does not correlate with the percentage of body fat. BMI does not care what your 90 kg consists of: meat or buns.
However, BMI is useful in order to draw attention to the problem. If you have more than 30% fat, then BMI and the percentage of fat will indicate that it’s time to lose weight.
