…which brings you to single-digit body fat, our next and final stop. "You'll need to cut out junk food and takeaways for a while, stay away from sugars and alcohol. "I aim to lose 1 to 2lbs per week over the period of 10-12 weeks, and I increase my activity levels by walking more and increasing the intensity of my gym sessions," he continues. It's not going to happen overnight, but set yourself small goals and you will get there. "It's about being consistent and disciplined. "Dropping body fat is a tough ask," says Louis Rennocks, cofounder of the IRL and online boxing studio Boxx and weight loss coach. Progress can be slow, especially as you edge closer to your goal. Achieving single-digit body fat is seen as fitness' holy grail for a reason. Nor can you out-train a revolving roster of takeaways, post-work pints and sugary treats, no matter how vigorous your gym sessions are. But losing enough body fat – and retaining enough muscle – for your six-pack to show can take months (or years) to achieve.Īt this point, we presume you know that you can't 'target' or spot- reduce fat. Other more pricey options include body fat calipers, body fat scales and monitors, DEXA scanning, water displacement test, or the Bod Pod.Whittling your body fat percentage down to near-single digits doesn't happen by chance: it's a direct result of diligent training and precise nutrition. These two options are completely free, and the rest may cost you. You can also take measurements and calculate it yourself by using the YMCA measurement. One way to calculate yours is by taking pictures of your progress week-to-week and comparing them to other people's images with a labeled percentage to get an idea. There's many methods out there to measure your body fat. Most people have no idea what their body fat percentage is, and that's because they don't have to proper tools available to them. Obese: 32% + How To Measure Your Body Fat MenĪthletes: 6-13% (where to achieve a six pack)įitness: 14-17% (optimal athletic performance)Īthletes: 14-20% (don't drop below 15% for menstruation or fertility)įitness: 21-24% (looking good AND feeling good) See good body fat percentages for each kind of person below. What it comes down to are your optimal goals and your lifestyle. Even super ripped bodybuilders only cut for a show, then maintain a higher body fat percentage to maintain healthy. Therefore, anything less than this essential amount is dangerous and can lead to organ failure. Body fat is essential for protecting your internal organs and providing you with the necessary energy stores in times of need. The answer to this has to do with the essential amount of fat needed for survival as a starting point. It's important to note this when figuring out your own. Our body fat percentage is just the amount of body fat you have and has nothing to do with the amount of muscle mass you have, which also results in a difference. Therefore a male with a body fat of 30% will look incredibly different next to a woman at 30%. Since everyone is built differently, both men and women carry different amounts of body fat percentage. In the most simple terms, body fat percentage is the amount of fat in your body, compared to everything else you have inside - your organs, muscles, bones, tendons, water, etc. But what is a good body fat percentage, and how do you calculate yours? This is something you should be aware of for your health, so keep reading! What Is Body Fat Percentage? It’s difficult to calculate and track, and most people are way off on their estimates of what they think their body fat percentage is.
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