Are you in the process of losing weight? Do you want to be more skinny? Then factor in mind that you need not only to measure your weight on a weighing machine but also use superior methods like calculating the body fat percentage which would give you a true reflection of your weight loss. So, what is the body fat percentage?
The body fat percentage is the percentage of fat in your body. For example, if your body weight 150 pounds and has 10% then it means you have 15 pounds of fat and 135 pounds lean body mass i.e. the bone, organ tissue and blood.
Body fat percentage is crucial because it allows you to easily understand the amount of fat that is required for your body to function properly. In addition, body fat percentage also regulates temperature, cushions and helps in insulating organs and tissues. Here is a general body fat percentage category chat.
- 1 General Body Fat Percentage Categories.
- 2 How to Calculate Body Fat Percentage
- 3 How Body Fat Percentage Helps in Losing Weight
- 4 Ways of Reducing Body Fat Percentage
- 5 Scaling Up Body Fat
- 6 Calculating Body Fat
- 7 Decreasing Body Fat Without Losing Muscle
- 8 So how do you be sure you’re sustaining a slight caloric deficit?
- 9 Fat Loss Measurements and Caloric Modifications
- 10 Are you currently Critical About Holding Onto Your Muscle?
General Body Fat Percentage Categories.
|Classification||Men (% fat)||Women (% fat)|
|Obese||26% plus||33% plus|
If you want to shed off some weight then you should always calculate body fat percentage so that you create realistic goals for the weight loss program.
How to Calculate Body Fat Percentage
Let’s say you’re a 130# woman who has 24% body fat and you intend to lose some 20% then for you to lose 20, you need to do the following calculation.
Initial body fat: 130# x 0.24 fat = 30 # body fat
Lean body mass: 130# total – 31# fat = 99# lean body mass that is bones, organs and blood.
Goal: 130# – 20# = 110 pounds
As seen below, it would not be possible and healthy to lose 20 pounds because the lean mass and body fat need to be at an equilibrium for your body system to function.
How Body Fat Percentage Helps in Losing Weight
Body fat percentage shows how much fat your body contains. People, who suffer from excess weight, should know and control their body fat percentage.
As a rule, there are two main factors that people should be focused on when trying to achieve great weight loss results.
These are correct eating and physical exercises. So, for people, who have problems with excess weight and high body fat percentage, doctors often recommend special diets and exercises. In fact, it is one of the safest and most effective ways to lose excess weight.
Statistics shows that a great deal of people suffer from excess weight in the United States of America and other countries all over the world. About 66% of US citizens follow different diets.
Nevertheless, not all diets are useful for the health of people and provide good excess weight results. For example, so called crash diets may have a negative impact on your body.
Crash diets are intended for decreasing the amount of calories in food that people eat. So, people, who follow such diets, can lose up to 10 pounds. Nevertheless, crash diets are not as effective as they may seem to be from the very beginning. Weight loss results are obvious only when you start the diet.
The problem is that such diets slow down the metabolism process in human body. So, when the amount of calories increases more fat begins to accumulate in your body in the end.
Many people give a preference to low carbohydrate diets or decide to sweat for losing excess weight. However, this weight loss method has its own disadvantages as well.
The problem is that weight loss effect is achieved due to the fact that the amount of water in your body decreases.
So, when you either follow a low carbohydrate diet or sweat, your body loses water, but not fat. This means that you will have results at the beginning of weight loss process only.
Once water returns back to your body you will have the same weight that you had before a low carbohydrate diet or sweating. That is the main problem that people, who choose low carbohydrate diets for losing excess weight, face.
In order to have effective and permanent weight loss results, you should focus on lowering the body fat percentage.
If your body fat percentage decreases during weight loss process this means that you are losing fat, but not water. Your task is to limit the number of calories in your food and choose the products, which will give your body the energy that it needs.
Physical exercises will result in improving the strength of your muscles and decreasing fat in your body.
You should always make sure that you are losing fat! In this case, you will have permanent weight loss results.
Losing excess weight by decreasing your body fat percentage you will not regain it again in the future.
That’s why it is so important to control the ratio of fat to fat free weight throughout your weight loss treatment program.
Ways of Reducing Body Fat Percentage
Reducing or decreasing the body fat percentage is not a complicated process that will leave you starved or exhausted after hours of working out.
It requires that you make some changes in your actual lifestyle, especially if you want the reduction to be permanent, but they are all in your best interest.
You will not succeed to reduce or decrease body fat percentage if you adopt a crash diet because when your body feels threaten due to lack of nutrients, it will panic and will start deposit more fat.
There is also a common misconception that if you eat fats you will not be able to reduce body fat percentage. In fact, you have to learn how to make the difference between the good fats and the bad fats because without the good ones we cannot maintain your health.
The truth is that no matter what you are eating, as long as you consume more calories than you burn, your body fat percentage will be high. Even if you only eat carbs or protein, as long as you don’t burn those calories, they will add up to your body fat percentage.
This being said, the only way to reduce or decrease body fat percentage is to carefully watch what you are eating and to exercise regularly in order to burn the excess calories.
It might be easier if you would use a calorie counter in order to know exactly what you have consumed.
This way you can also plan your workout routines. You can try to take some meals in smaller quantities.
Instead, consume good carbs from whole grains and fruits. Also eat vegetables as often as possible because their high content of fibers is of great help.
In order to reduce or decrease your body fat percentage, you don’t have to struggle with sit-ups and crunches, but you’d obtain faster results with physical activities that burn more calories, like cardiovascular exercises. Since it is better to replace fat with muscle it is also recommended to do some strength training.
Muscle mass burns more calories than fat tissue does. If you lower your daily calorie intake, also pay attention not to over exercise. Practice 30 minutes daily of light physical activity like jogging or swimming.
Get motivated and make yourself a great plan before you start your attempt to reduce your decrease body fat percentage and as long as you are serious about this, you won’t find it difficult at all.
More than that, you might enjoy your new lifestyle better and stick to it, since it is also healthier.
Scaling Up Body Fat
It is incredibly important, especially if you are looking to make any personal fitness advancements, to understand about body composition and about the significance of calculating body fat. Most people just go by the number that they see on their regular bathroom scale, but you need to realize that this is merely your total body weight, and because your body includes much more than just fat, such as bones, muscle, organs, blood, and so on, this reading is really not that accurate.
The most important difference is that between the fat and muscle in your body. You could weigh more than someone else who is the same height as you, but if you have more muscle, it does not matter hat your total body weight is higher because you are actually healthier. In fact, muscle, because it is denser, weighs more than fat, and this just goes to show even more why your total body weight measurement is so basically irrelevant.
Calculating Body Fat
There are actually several different methods that you can use when it comes to the process of calculating body fat.
The first, and most common involves a pair of measurement calipers and the taking of skinfold measurements.
These measurements are made by grasping the skin and underlying tissue, making sure to shake it before actually clipping it between the jaws of the calipers, so that any muscle will fall off.
This is one of the most accurate methods, although there is one even more accurate than this and that is underwater weighing.
Although this method of calculating body fat is less convenient, because it is more accurate it is very commonly used.
The purpose of this method is to measure the density of the body, and from this figure calculate the actual percentage of body fat on the body.
It can be difficult to find all of this equipment, not to mention costly, and so often the best idea is to have it done professionally.
First, the dry weight of the subject is taken, so there is a measurement to compare to, and then the subject sits on a specialized seat, expels all of the air from their lungs, and is lowered into the tank until all of their body parts are emerged.
As long as the person remains as motionless as possible while the underwater weight is being recorded, then the results should be incredibly accurate. Importance of Calculating Body Fat
Calculating body fat is incredibly important, because you should be going by your body fat percentage and not your total body weight in order to measure your fitness success.
Decreasing Body Fat Without Losing Muscle
It is a fact that working on decreasing body fat is something that should be done consistently while maintaining your lean percentage.
In the event, you do not agree you’ll want to most likely stop reading due to the fact I am going to work with the remainder of this article to explain exactly the best way to go about holding on to all your hard-earned muscle mass whilst cutting fat.
You can find two factors, which are related to 1 one other, why consumers generally experience noticeable losses in muscle mass when shedding fat:
- Losing fat without losing muscle requires adhering to precise nutritional guidelines
- Fat loss needs to occur at a slower rate when the aim is always to sustain muscle
- I’m now going to clarify every single of those points in better detail, starting with point number two initial.
The Consequence of Slowed Fat Loss
In regards to transforming our bodies, we choose to see results, and we desire to see them perfect away. This appears to become particularly accurate for all those thinking about ridding their bodies of excess fat.
This wish for rapid outcomes leaves individuals resorting to intense measures to ensure that they’re dropping fat as quickly as possible.
Although intense caloric deficits might be an effective short-term strategy to lose weight, they’re by no means a viable long-term remedy for living fit and healthful.
Not to mention that they’re going to wreak havoc on your immune program, metabolism, power levels and cause muscular atrophy.
Let’s appear specifically at why intense caloric deprivation causes muscle atrophy…
Glucose in the blood is the body’s preferred source of energy. When glucose levels are depleted the body then turns to glycogen stored inside the muscle and fat cells for fuel.
When extreme caloric deficits are implemented, glucose and glycogen levels within the body grow to be deficient plus the body ought to turn to ingested proteins and muscle tissue to fill the energy void.
In other words, not merely will your body be receiving a smaller percentage of ingested proteins to work with for muscle setting up and recovery, but it will also be breaking down muscle tissue as well.
The way for you to avoid this from taking place is by employing much less intense nutritional measures to shed fat. Needless to say, this will slow the amount of fat you’ll be losing every week, but it is a vital “evil” if you happen to don’t need to encounter muscle loss.
I’m now going to clarify specifically how to structure your diet so you may lose fat without having losing muscle mass in the approach.
Diet for Losing Fat without having Losing Muscle
The option to feed the body for shedding fat even though maintaining muscle mass is pretty basic in the idea but takes a particular quantity of discipline to apply. Basically, what you would like to do is sustain a slight caloric deficit.
Maintaining a slight caloric deficit offers the advantage of fat loss with no depriving the physique of nutrition to a degree which will force it to break down muscle tissue.
Besides keeping a slight caloric deficit, the only other rule you will ought to comply with is to be sure that you are consuming carbohydrates with a minimum of 2 or three meals each day.
Abstaining from ingesting carbohydrates for prolonged periods of time will trigger your glycogen levels to grow to be depleted and lead to muscle atrophy – even when you are not severely limiting your calories.
So how do you be sure you’re sustaining a slight caloric deficit?
Fat Loss Measurements and Caloric Modifications
You’ll prefer to start out by taking a stomach circumference measurement then following a distinct every day allowance of calories to get a total week.
At the finish of that week, you are going to take an additional stomach circumference measurement. If your measurement hasn’t decreased you are going to choose to decrease your everyday caloric allowance by 200 calories.
Once you measure a lower in stomach fat, you are going to continue consuming exactly the same number of calories till your fat loss stops, at which point you would like to reduce your daily caloric allowance by 200 once again to obtain back to shedding fat.
When you’ve got no concept of what your each day calorie allowance should really be when obtaining started out, a fantastic rule of thumb will be for guys to begin at 2,000 calories each day and females to begin at 1,700 calories per day and adjust from there.
Are you currently Critical About Holding Onto Your Muscle?
Sadly, keeping a slight caloric deficit is the ideal solution to lose fat although sustaining muscle mass, however, it does demand a certain amount of effort and can make the method of losing fat takes longer than much more extreme fat loss nutritional implements.
Inside the end, you merely must choose if holding onto your muscle mass is vital to you or not.
In case your major concern is losing fat, and you wouldn’t mind losing a couple of pounds of muscle inside the approach, then by all indicates, go ahead and limit your calories to a greater degree figuring out full nicely the consequences.
However, if keeping muscle mass is really a priority for you personally even though cutting fat, you now have the program to minimize the body fat percentage though holding onto all your hard-earned muscle.