From this article we will learn the best ideal body fat percentage
Climbing on the scale can become a discouraging, obsessive act for some of us. However, although the scales do not lie, they do not tell the whole truth either. They do not tell you if you have gained muscle if you retain water, and most importantly, they do not tell you if you have lost fat.
The most important thing when starting a nutrition and exercise plan is to consider your overall body composition. It takes into account the part of your body composed of fat and the section composed of muscle. It gives a much better indication of overall health, and you may be in much better shape than you think! For example, a poor diet and a lack of calories can cause a decrease in the number on the scale; however, a loss of muscle or water also contributes.
On the contrary, a healthy and balanced diet and exercise plan ensure that the weight that is lost will be from your fat reserves rather than your hard-earned muscles. In general, you will be more fit, thinner, and your jeans will be much better.
So move on to a more positive vision and find out together what is your body fat percentage and how to measure it to track your progress effectively. Receive your training plan and your custom 8fit menu.
Visual estimation: You can compare yourself with various standardized images illustrating the different percentages of body fat.
High-quality electronic scales: They are not as reliable as the other methods.
DEXA Body Scanner: Allows you to get an accurate and detailed report of your body fat.
Skin pliers: This is the most reliable way to measure your body fat. They are very cheap and are more reliable than the scale.
Once you have measured your body fat, look for your category among the following:
Over 40% of body fat: Obesity. This amount of body fat is associated with increased health risks such as diabetes, stroke, heart problems, etc.Above 20% body fat: Light to moderate overweight Excess fat and no visible muscle definition.
15-19% body fat:Normal/healthy level in the average A slight muscular description (shoulders and upper arms) is visible. The abdominals are not yet clearly visible.
12-14% body fat: Fitness A better muscle definition is visible on the chest and back. Abdominal defined.
6-12% body fat:Athletic Obvious muscle definition in arms, torso, legs, and back. Abdos visible and defined. The face and jaw are angular. Veins may be visible.
2-5% body fat:Essential fat The minimum amount of fat required for primary and physiological health. Incredibly defined, visible veins.
Ideal Body Percentage Fat for woman
Women usually have a higher body fat percentage than men. Women’s bodies produce more estrogen, a hormone that helps store fat. Women also need more fat than men for pregnancy, for example.
Over 45% of body fat:Obesity. This amount of body fat is associated with increased health risks such as diabetes, stroke, heart problems, etc.
Beyond 26% body fat: Light to moderate overweight Excess fat and no visible muscle definition.
20-25% body fat: Normal/healthy level in the average A slight muscular description (shoulders and upper arms) is visible. The abdominals are not yet clearly visible.
17-19% body fat: Fitness Fit. An excellent muscle definition is visible in the arms and back. Abs begin to appear.
14-17% body fat: Athletic Very defined. Visible muscular definition in the wings, torso, legs, and back. The abdominals are easily distinguished. The face and jaw are more defined.
10-13% body fat: Essential fat The minimum amount of fat required for primary and physiological health. Incredibly limited, evident veins. Risk of amenorrhea (interruption of the menstrual cycle).
If you would like to get and maintain a healthy body fat percentage, here is what you can do. Want to lose weight? Get the 8fit menu and exercises. Download the app.
Make the right food choices: Nutrition accounts for 80% of your results. Reducing your caloric intake, while continuing to feed appropriately, is the best way to lose fat. For best results, eat a variety of natural, unprocessed foods from a variety of sources. Eat foods high in protein, good carbohydrates, healthy fats, and a variety of nutrient-rich vegetables. Make sure to eat size-controlled portions that fit your size, gender, and weight.
Although nutrition is the most crucial aspect of weight loss, exercise is essential to help you become more toned, stronger, and more defined. We recommend muscle training to help you sculpt and tone your body.
Muscle Training: Weight lifting or workouts using your body weight are great ways to build muscle. Some types of workouts, such as high-intensity interval training (or HIIT), trigger in your body the afterburn effect that continues to burn calories up to 48 hours after exercise. The more muscle you have, the more calories you burn throughout the day. Start exercising!
You can also follow a fitness and nutrition program on 8fit
The 8fit app is specially designed to help you reach your optimal fat percentage while making you more toned and stronger. By entering your current fat rate and your goal, the app will automatically create a custom menu and workout plan. No confusion or hesitation possible; just follow your daily schedule; you will look and feel extraordinarily well.