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I recently received an email from someone who has been following my blog for a long time and he needed some advice on how to get to 10% body fat. He attached a picture in the email that looked like what you’d see in the [21-24] percent body fat range.
21 Is What Percent Of 25
Now he was under the impression that he was 14-15% and he just needed to lose fat to get to 10% when in reality he had a long way to go. So, I wrote this article to clear up the confusion of many people like the one who emailed me.
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Body fat is the amount of fat divided by total body weight. It is called adipose tissue and its main function is to provide energy. One pound of body weight had 3500 calories stored in it. So let’s say your body fat percentage is 7% and you weigh 180 pounds. Your body fat is 12.6 pounds with 44, 100 calories of energy!!
In addition to providing energy, your body fat also protects your organs and provides a cushion. This type of fat is called visceral fat, which surrounds the organs and mainly forms the belly fat.
Obviously, getting below 6% body fat is pointless unless you’re competing in bodybuilding competitions. For women, this number is less than 14%.
Note that women have essential fat in their breasts and hips for reproductive purposes, so their essential fat is 8-10%. For men, the amount of essential oil of 2 to 3% is necessary for the body to work and protect its organs.
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This is the same line as in 2007 when I got the mod form. This is when my stomach was clearly defined, my face became super angular and there was a clear muscular and vascular separation.
Most fitness models and Hollywood/Bollywood actors definitely fall into this category. We live in a world where weight loss is celebrated.
Note that this type of body fat is not stable. Many of these actors carry a lot of fat when they are not doing film work. This figure for women is 14-17%. This is also reserved for female athletes/fitness models who compete.
This is where I am right now as I write this article. I strongly feel that this is the proper range that every man should maintain.
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Again, this is still a personal decision, but unless you plan to become a bodybuilder/athlete or even a bodybuilder, going below 10% isn’t worth the sacrifice.
This is the range where you will find all your favorite actors/fashion models. Their main goal is not to show muscles, but to get a chiseled/angular face, flat stomach and shapely legs and being in this body fat range gives just that!
For men, this is where muscle definition begins. Dissection and vessels are first covered by fat cells. Although if you’ve been working them out with weights and getting blocky, some of your six pack will still be visible.
Women tend to store more fat on their breasts, hips, and thighs. If they have good muscles, they can look great in this type.
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I strongly feel that this is the best range for any woman who wants to look her best and be her healthiest.
Studies have shown that when a woman begins to decrease less than 20%. They can develop a “three actresses”.
The female triple player is the interaction of menstrual disorder, low energy availability (with or without eating disorders), and low mineral density. It often occurs among young women involved in sports.
Diagnosing and treating this disease can be very difficult and often requires a multidisciplinary team. Sports such as gymnastics, figure skating, ballet, long running, diving, and swimming that emphasize body weight and lean body mass can also increase the risk of female athlete three.
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For men, your six-packs will disappear forever here! Your belly starts to stick out and your face looks good. Here I am at 18-20% body fat (see the huge difference in my face and body).
Note that there is not much difference in my muscle mass. The one on the right is when I’m at 10% body fat…there’s a big difference in my face too.
It is very easy to maintain, provided you have an active lifestyle and good eating habits. If you look at the women’s body fat percentage chart, the women in the picture have good muscle tone. Her stomach is flat with beautiful curves.
Obviously, for the best, men should aim for less than 14% and women should aim for around 22%.
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However, if you’re not worried about belly fat and your face looks round, but you’re concerned that being in this area could affect your health, read on… In that case, come to the chart recommended by American Council on Sports (ACE):
Research and data show that for men, as long as they have an active lifestyle and good eating habits, up to 24% body fat is healthy. For women, the maximum recommended amount is 31%.
The chart and all images of men and women at their respective body fat give you an idea and are only an estimate.
However, in reality, a person’s body fat and behavior depends on many factors. If a person has gained muscle, even if they have a lot of body fat, it gives the impression that they are less.
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About 20-24 percent! Well, it’s really hard to imagine, but if a person has a lot of muscles, it can make them feel thinner than otherwise, especially when wearing their clothes. Another important point is that your fat cells are distributed.
For a skinny fat person (like me and millions like me), fat storage is in the stomach and face (yes, I know all the wrong places), but for someone like Mark Wahlberg, it’s full body.
I hope I’ve given you a good start to predicting your body fat percentage without any equipment.
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Akash is the creator of more than 25 programs and certificate courses with over 200,000 students enrolled on the native platform Udemy and Fabulous Body. Akash is also the author of three books available on Amazon. His answers on Quora have collected more than 12 million views in less than a year.
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