Today's topic of the article will be dedicated to girls who are not completely happy with their figure and would like to change it a little or more thoroughly. When we talk about excess weight, we mean those extra fat deposits that prevent us from feeling comfortable and liking ourselves in the mirror. These ugly overweight are defined by nothing other than percentage of body fat. Today we will find out what should be the norm of fat in female body , and also determine what percentage of body fat is in a woman is the lower threshold, after which problems with health and reproductive function begin. In general, in this article we will analyze in detail and bit by bit how the female body and its nature reacts to changes in the percentage of fat and a decrease in the fat layer on its body. I think it will be interesting for every girl to know what normal body fat which is acceptable and which is dangerous...
Minimum percentage of fat in the female body
In fact, there is no one value that would accurately state that “this” indicator or “this” is perfect percentage fat in the female body (and in the male body too). Fat norm for each person is determined individually and is based on many factors - gender, age, activity level, lifestyle, genetics, dietary habits and others. But despite this, scientists were able to determine minimum range of female body fat percentage, below which women should not go, due to the appearance of significant disturbances in the vital functions of the body. This percentage varies from 13 to 16 depending on age differences (Table 1).
Table 1 Minimum acceptable fat content depending on the woman’s age
|
AGE |
≤ 30 | 30 – 50 | 50+ |
| Fat percentage | 13% | 15% | 16% |
As we can see, the lower threshold of a woman’s normal body fat percentage increases the older she gets. This is also associated with a decrease in its motor activity, and with metabolism in general.
Normal percentage fat in the female body
Now let's move on to looking at the average normal body fat percentage for women. As we already know, there are no two completely identical organisms, therefore this indicator will not be one specific number, but a range of several values, which will characterize the acceptable percentage of fat for the female body. In Table 2 you can see what these values are for different age groups of women.
Table 2 Normal percentage of fat in the female body
| AGE | ≤ 30 | 30 – 50 | 50+ |
| Fat percentage | 16 – 20% | 18 – 23% | 20 – 25% |
But it is worth noting that even within these values there may be failures and violations menstrual cycle among women.
For example, if for a twenty-year-old young girl the normal fat percentage is 19%, (this is what happened “historically”), and when she lost weight, then the fat percentage dropped to 17%, but still remained within her normal range and fits into the range “safe” minimum fat percentage, then the girl may still develop disturbances in the functioning of the ovaries at a more serious level. And all because normal body fat indicated in tables 1 and 2 or prescribed in physiology textbooks is still more conditional meaning, which only approximately determine this normal percentage . But in fact, the body itself decides what is the ACCEPTABLE percentage of fat for it, what is MINIMUM, and what is EXCESSIVE. And we, unfortunately, do not participate in this distribution.
How to measure your body fat percentage?
There are several ways to measure your body fat percentage. The infographic below shows the most popular (picture clickable).
But keep in mind that the resulting figure will only be approximate, since this method is not the most accurate of all those presented above.
Low or negative body fat percentage energy balance?
There are studies that show that low fat percentage does not in any way affect the absence of menstruation and the appearance of amenorrhea in girls. It's all about negative energy balance, not fat percentage per se. When a girl starts to lose weight and lose her kilograms, she does it by calorie deficit, that is, it spends more energy than it receives from food, thereby creating negative energy balance.
So, it is this factor that is key in stopping menstruation and disrupting a girl’s reproductive function, and not the low percentage of fat itself.
If you believe these studies, it turns out that, in principle, a girl can have 6 packs on her stomach and not have problems with her cycle. Is it really?
If we think logically, then to get the desired muscle definition, just NEED TO REDUCE its fat component, that is REDUCE body fat percentage to its minimum (13-14%). And this in turn can ONLY be done through a calorie deficit, which is created by reducing the amount of calories consumed from food and increasing energy expenditure during training.
And here the question arises: are there girls who perform in the “” or “Body Fitness” nominations and at the same time their cycle does not disappear? How is this possible? After all, most of them bring their body fat percentage below minimum permissible norm at 13%.
I allow this option:
those girls who were able to maintain their menstrual cycle during drying and a strict diet (and there are not so many such girls), they still managed to maintain their energy balance at the proper level, without creating a large calorie deficit due to supplements sports nutrition And .
After all, in order to prepare and compete in bodybuilding and bikini fitness competitions, you definitely need additional help in the form of special help, otherwise there is no other way. Workouts and strict nutrition so draining energy reserves body, that sometimes girls not only lose their cycle, they simply faint right on stage. This all shows how illiterate and incorrectly the coach or the girl herself approaches the issue of preparation and preparation for competitions. It is clear that the diet of performing athletes contains the minimum possible amount of carbohydrates (the main source of energy), but perhaps some also receive less from food normal amount proteins and fats. We cannot know this for sure, but it is true that sports nutrition supplements can partly reduce the energy balance created in the body of athletes.
Where am I leading with all this? And besides, if you want to have a low percentage of body fat (less than 15%) in order to see your six-pack on your stomach, you need to take this issue VERY seriously! Firstly, you need to find out your minimum percentage of fat with which your body continues to function normally, and secondly, do not forget about additional nutrition for athletes.
remember, that norm of fat in the female body is still directly related to the negative energy balance created. The higher it is, the faster you lose weight and reduce your fat percentage. And if at this time you do not help your body and do not support it in the form of additional sports nutrition and vitamins, then you risk losing your cycle, and subsequently getting even more problems with your health:
And one more important point, which I would like to talk about. After the girl fully realizes that her weight loss is not at all the result she dreamed of, and she decides to increase her fat percentage to her “historical” norm, then this girl will inevitably face the realities of her weight loss. Unfortunately, not all the consequences of this weight loss will go away as completely as they appeared. Yes, she will most likely be able to return her menstrual cycle to normal in a couple of weeks, but, for example, the loss of some minerals that are responsible for bone strength may turn out to be irreversible process for her. The consequences of amenorrhea never go completely without a trace, this is a scientifically proven fact. So, remember this if you suddenly want to lose weight and reduce your normal fat percentage to a minimum.
Fat percentage from low to high
Well, let's summarize all of the above.
So, minimum percentage of fat in the female body should be 13-16% depending on the woman’s age. Below this threshold, women begin serious problems with your health, remember this.
Normal percentage of body fat in a woman ranges from 16 to 25%. Falling into this range, a woman looks and feels good, all her organ systems and most importantly her reproductive function are in perfect order.
We didn’t discuss the diagnosis of obesity here, but I will say that more than 32% body fat indicates that a woman is already included in the “overweight” category.
I hope this article was useful to you and you learned a lot of useful and necessary information for you.
And I wish you to be healthy and not focus on six-pack abs, because health is a thousand times more important than some six-pack. We have only one, and it can be easily and irretrievably lost! And we have six cubes, they are with us forever and you can always buy them if you wish =))
Sincerely yours, Janelia Skripnik!
For athletes and ordinary people For those thinking about their health and those who want to lose weight, it is very important to know the percentage of body fat. After all, trying to get rid of extra pounds, people mean fat deposits, not muscle or bone tissue. Many people simply ignore this indicator, focusing only on the arrow on the scales, but in vain.
Knowing the percentage of fat accumulation in the body is much more useful in order to correctly carry out procedures to eliminate it. Further in the material we will present methods how to determine body fat percentage, which is a constant process when losing weight, cutting and building muscle tissue. The methods presented below can be used independently or by contacting a specialist - a nutritionist or fitness trainer. These specialists will be able to determine exactly what the person seeking help needs to do. By studying individual characteristics, you can achieve the desired results.
When you step on the scale, you can see every time that your weight changes in one direction or another, even if it’s a small amount. But this does not mean that the content of fat accumulation has decreased - it could be simple dehydration or a decrease in muscle mass. If you really want to lose weight, then you need to get rid of the subcutaneous fat layer.
This is important: As a rule, people who want to reset excess weight, strive to go on a fast-acting diet. It leads to positive results, but in fact, a person loses water and muscle mass - fat remains unchanged, or slightly leaves the stomach.
The subsequent transition to a normal diet leads to a sharp replenishment of water and muscle mass - this happens in even larger quantities (which is why a person gains even more after a diet). To formula good weight was more correct, it is necessary to know exactly the percentage of fat contained in the body. That is why it is necessary to find out this indicator, for which several determination methods have been developed.
Normal for humans
For normal functioning the body must contain an optimal percentage of fat. A minimum percentage of body fat is required for survival: men should have 3-5% body fat, and women should have 8-13%. You can't get rid of it completely because fat cells necessary for the functioning of the body, otherwise you can simply die. Fat that is part of the nervous system and the one that surrounds the internal organs.
The bulk of body fat is found in the adipose tissue located under the layer of skin and around the organs - this is visceral fat. A small part is found in tissue cells throughout the body. All fats play an important role in the functioning of the body, but excess can lead to the development of heart and vascular diseases, hypertension, type 2 diabetes, cardiac ischemia, and some types of oncology. There should be fat deposits in the body optimal value, because they maintain body temperature, protect internal organs from damage, promote the synthesis of hormones and other chemical compounds, and also perform other functions.
The table clearly shows that normal fats are not so little required if a person is not an athlete. If you try to reduce the amount of fat below the lowest level, then the body in general, and especially the internal organs, will suffer from this. You won’t be able to recover quickly - it’s quite difficult to return the optimal percentage of fat.
This is important: Too low a percentage contributes to the cross-section of the muscles, which makes them appear dissected and “striped,” dividing the muscle into small ridges. Anyone can achieve an ideal body through exercise and diet, but maintain themselves in ideal shape long time pretty hard. To do this, it is necessary to constantly monitor calorie intake, and this is too difficult, especially if the body constitution is not conducive to being slim.
You need to stay in the healthy fat range and try not to go out of there. For feeling normal and risk reduction chronic pathologies, you need to monitor the accumulation of fat cells and try to avoid overdoing it.
Expert opinion
Egorova Natalya Sergeevna
Dietitian, Nizhny Novgorod
The normal ratio of visceral and subcutaneous fat is 1:9. That is, in the body healthy person 10% of fat should be localized around internal organs, and 90% is in subcutaneous fat. Violation of this ratio can have adverse consequences for the body.
Visceral fat is located around the internal organs and supports them. When its quantity is insufficient, these same organs begin to react painfully to increases in intra-abdominal pressure (for example, when coughing). And this can cause prolapse of the kidneys, spleen, liver, gallbladder, and intestines.
Excess visceral fat is even more dangerous than its lack, because visceral obesity is the main risk factor for a number of dangerous diseases: atherosclerosis, coronary disease hearts, arterial hypertension and etc.
Thus, it is important to determine not only the total amount of fat in the body, but also its location, that is, how many percent of it is localized around the internal organs.
How to find out your fat percentage
There are many ways to determine the percentage of fat in the human body.
The simplest of them are presented in the following form:
- Scales with determination of body fat mass. It is important to know that such measuring instruments always have an error factor.
- Take a good look at yourself in the mirror and visually determine excess fat deposits.
- Use a centimeter ruler to measure the size of your waist and forearm. If your waist size has decreased and your forearms have increased, then fat has begun to be burned, and muscle grow.
All methods are easy to perform and accessible to everyone, but they do not give a specific result. Using these methods you can find out general state layer of fat.
Ideal weight formula
Having learned this, you can look at the result in the table:
This method is usually used by girls to determine the size of the fat layer.
Online calculator
The calculator, which is easy to find on the Internet, will quickly and correctly determine your indicator using five formulas. The results of the checks will be reflected on the graph of fat content categories in the table, where the percentage of fat and age will be expressed. In the gallery you can find photos of bodies with different levels of fatty tissue in the body. You just need to go to the online calculator page and fill out all the fields and click on the “calculate” button.
Result: Your body contains approximately fat (or ).
The result will be calculated using all formulas if all fields are filled in correctly. If you ignore something, the calculation will be made using an incomplete number of formulas. When completely filled out, the result will be immediately displayed on graphs, photos, and tables.
Please note: The online calculator determines the percentage in five ways and then gives the average value. Any of the methods produces an error in the range of +- 3%. The more methods are used, the more accurate the result will be.
Each method gives an indicator in percentage and its weight in kg. The methods have their own graphs, where the result of the test is highlighted with a yellow line. The second level of the graph, which is visible on the outer circle, highlights the scale, according to which the results are assessed as percentages. Next are two summary graphs, the first one shows the results of all formulas and the average value. The second graph shows a more accurate estimate of the percentage of fat, which was carried out taking into account age. In addition to calculating the percentage of body fat, the graph gives recommendations on further actions.
Other calculation methods
What other ways can you calculate your fat percentage?
- US Navy method. When recruited into the US military, everyone's body fat percentage is checked; weight doesn't matter. For this purpose, height, hip, waist and neck circumference are taken.
- Covert Bailey method. The results are based on age. For the calculation, the size of the hips, thighs, legs, wrists and age are taken.
- Using BMI. The calculation is based on height, weight and age. It is important to know that after 30 years the accuracy of the indicator decreases.
- Additional method. His calculations are based on more parameters. Weight, wrist, hip, forearm and waist circumference are taken.
The resulting numbers are summed up and the average is calculated, which will be closer to reality.
Caliper Application
Women who diet to perfect their body are required to frequently calculate their body fat percentage. After all, health can suffer significantly from fluctuations in the fat layer. Calculate the percentage of body fat for women will help you quickly and accurately special device– caliper. It is designed to measure the thickness of the fat layer anywhere on the body.
How can you determine the indicator using this device:
- Measure the thickness of the fold of fat at the back of the shoulder.
- Do the same between the ribs and the thigh bone.
- Measure the thickness on the stomach, slightly away from the navel.
- Calculate the indicator using the following formula: (Sum of all folds in cm + the same amount, but squared + 0.03661 x number of years lived) + 4.03653.
This is a difficult calculation, but with practice it can be done easily. This device can also calculate indicators in men.
Correcting the amount of fat in the body
According to the law of energy balance, the more energy is spent, the more fat is burned. But this is up to a certain point, after the main burning of the fat layer it becomes quite difficult to achieve its destruction. If you are planning to lose 10 kg, then burning the first half will be much easier and faster than the last 5 kg. To bring your body to the desired slimness, you will have to apply additional methods- playing sports. As the amount of fat decreases, each kilogram lost will become increasingly difficult.
Please note: Visceral or internal fat accumulates as adults grow total number fat cells in the body, and not due to hereditary predisposition. In men, it begins to accumulate when the body fat percentage reaches 20.6, and in women – from 39.4.
To move from one fat indicator to another, you need to follow some rules.
Gain fat
- What to do: eat processed foods and other fast food, eat more food at a fast pace.
- Restrictions: move little, do not exercise, exclude vegetables and fruits, healthy foods, sleep less.
Reduce fat
- What to do: eat 2 servings of protein foods per day, 1-2 vegetable dishes, and exercise 3-5 times a week.
- Restrictions: Eat fewer processed carbohydrates and drink less high-calorie drinks.
It is not recommended to burn fat to a critical point, because the whole body will begin to suffer from this, and most of all the internal organs. It is recommended to lose weight in small steps, gradually approaching the cherished number on the scales. The body should not experience stress during the weight loss process, otherwise it may malfunction and it will be difficult to recover.
It becomes a kind of “fixed idea”. Every morning, when we step on the scale, we hope that we will see a decrease in weight, which will bring us a little closer to our ideal. We are upset if we see that today we weigh more than yesterday, we try to analyze our mistakes. But how often does a person losing weight think about how they are losing weight? What does the desired plumb line consist of, fat (as we are all sure)? Or maybe we lost weight due to loss of water from the body or lost weight due to muscle burning?
This is what I want to talk about in this article - what our body consists of, what standards exist, what to strive for.
Norms of fat, water and muscle content in the human body.
In order to analyze body composition, I will provide medical data on the norms of fat, muscle, water content in the body depending on the gender and age of a person:
How to measure body composition. What is a body composition analyzer?
If you don't have access to the following methods to measure the amount of fat, water and muscle in your body, use the most in a simple way- stand in front of the mirror and look at yourself carefully. Assess your figure, compare it with the classification of G. Sheldon, which he created in the 40s of the last century, photographing and measuring 46 thousand men and women. Sheldon described 3 types of figures inherent in humans:
Body type is given to a person by nature, but knowing it, you can draw conclusions about your basic metabolic rate and adjust it correctly diet , physical activity .
There are other ways to determine body composition:
- Using a caliper. This device measures skin folds in specific areas of the body. The obtained indicators are checked against special tables and the percentage of subcutaneous fat in the body is calculated. content percentage internal fat it cannot be measured in this way. This is the name convenient way, which requires the presence of the instrument itself, an assistant and does not give an exact answer to the question of body composition.
- By using computed tomography or by infrared radiation. These methods are only available in medical institutions, so I will not consider them in more detail.
- Bioelectrical impedance analysis of body composition - based on the different electrical resistance of fat, muscle and water. Analyzer device passes harmless weak electrical impulse through the human body, analyzes the speed of its passage. Based on special formulas that take into account a person’s height, gender and age, body composition is calculated. Many modern systems work on the same principle. bathroom scales body composition analyzers (read here).
- You can roughly estimate your body composition using calculators based on the Jason-Pollock formula. The calculations take into account a person’s volume, height, weight and gender. Such calculators are not 100% accurate, but they are quite capable of giving an idea of the amount of fat in your body.
On my personal experience I will say that body composition with healthy weight loss (3-4 kg per month) does not change very quickly. Therefore, it is wiser to use analyzer scales at the beginning of the weight loss process in any fitness club, and then monitor the dynamics once every 2 months.
How much fat is in the body?
Since I am writing this article for people who want to lose weight, it is important for them to determine the initial percentage of body fat. It is clear that you need to strive for healthy indicators - the normal fat content ranges from 18% to 26% for women, and from 10% to 18% for men.
Athletes strive to achieve the lower limit of body fat content (below 18% for women and 10% for men) for competitions, the so-called fitness figure. To ordinary people It’s enough to stay within the average range. Don't strive to reduce your body fat percentage less physiological norm. This may lead to serious hormonal imbalance, especially in women, help reduce the production of the female sex hormone estrogen and increase the male sex hormone testosterone. Lack of estrogen in women can lead to irregular periods (dysmenorrhea), their complete cessation (amenorrhea), and cause this disease bone tissue, such as osteoporosis, in which bones become thin and less strong.
IN medical practice A classification of the degree of obesity has been developed depending on the percentage of fat in the body:
And finally, I want to show you what the figures of men and women look like with different body fat levels.
How much fat, muscle and water is in your body?
Body fat percentage is an excellent indicator of health and a metric to target when losing weight. The average percentage of body fat differs between men and women, as well as in different age groups. In the chart below, you can see the different body fat percentages for men and women, with a picture of what each of those body fat percentages looks like. Try having your body fat measured professionally, or use it to estimate your body fat percentage.
Average Fat Levels for Athletes
Fat percentage from low to high
Fat percentage |
Women |
Men |
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Essential Fat: |
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Thin (athletic): |
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Medium (Fitness): |
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Acceptable: |
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Obesity: |
Weight loss and minimal body fat percentage
It is impossible to reduce fat levels to zero. Body fat can be divided into essential fat And storage fat. Essential fat is necessary for the proper functioning of the immune system and hormonal systems and is located in the main organs of the body, such as: heart, lungs, Bone marrow and muscles. Low level Essential fat has a negative impact on physical and physiological health. Women have additional essential fat on the chest, pelvis and hips, which is a biological necessity for childbearing. Essential fats make up at least 10–13% in women and 5% in men of total body weight. Storage fats on the other hand are used as fuel for the body when needed and are also essential for health. They protect internal organs chest and belly. The percentage of this fat fluctuates, as does weight, which changes as we gain or lose it.
Essential fats and some storage fats are necessary for the normal functioning of the body. This is especially true for women, where very low levels of body fat can cause irregularity/loss of menstrual cycles (amenorrhea), which in turn can lead to estrogen deficiency, infertility, hair loss, decreased bone density and premature osteoporosis. In general, any woman who strives to maintain her body fat levels below 12 - 15% and/or overtrains will experience these issues. However, much also depends on how and how it was supported. The point at which amenorrhea may occur is different for all women, for some it may be at the level of 18%, for others at 16% or 12%. It is important to understand that even when resuming normal menstruation, some of the changes that have occurred may be irreversible. For example, loss of bone minerals (increasing the risk of developing osteoporosis - brittle bones). Especially it concerns adolescence, during which 60 - 80% of the bones of the skeleton are formed and fixed. Low estrogen levels during this time will cause inhibition and suppression of normal sexual growth and development.
Amenorrhea is never healthy, desirable or acceptable. This is a sign that something is wrong. If your periods have stopped after a period of weight loss, you may have gone too far. Try gaining some weight and see if it restores your periods and consult your doctor.
Obesity and too much body fat
- A body fat percentage of 30% is the limit for women, 35% is already clinical obesity. While in men the limit is 25%, obesity is 30%.
- High levels of body fat are a risk factor for many diseases, including cardiovascular diseases, stroke, high blood pressure, diabetes, some types of cancer and osteoarthritis.
- Excess fat makes it difficult to achieve results in sports. High content Body fat is a kind of “dead weight” that leads to decreased performance in speed, endurance, movement efficiency, agility, balance and jumping ability. However, if you are overweight you should not avoid exercise, just follow some simple tips according to the exercises given on this site.
About fat cells
Fat in the body is stored in fat cells, and everyone is born with a certain number of fat cells. And this number does not change. When we gain or lose weight, all that changes is the size of those fat cells - they can grow or shrink in size. However, there are exceptions to every rule, and there are two times when the number of fat cells can increase:
- During puberty, when the number of fat cells increases.
- With severe obesity (when more than 60% body fat, i.e. 170% normal weight body), fat cells can no longer grow larger and store more fat, because have reached their size limit, so additional fat cells begin to be produced.
When an adult loses fat, the fat cells decrease in size. The only way to reduce the number of fat cells is to surgical removal, i.e. liposuction. However, liposuction does not affect the size of the remaining fat cells and does not guarantee that their growth will stop. Therefore, liposuction cannot guarantee the prevention of weight gain. Liposuction, like any fat removal procedure, is limited to only removing a relatively small number of fat cells.
When losing weight, it is very important not only to lose weight, but also to get rid of fat. Nutritional adjustments do not always allow a woman to return to the norm that is optimal for her constitution without harm to her health. Therefore, monitoring the volume of subcutaneous fat tissue and striving to lose it, rather than wasting muscle mass, is the main criterion for proper weight loss.
What a girl or woman needs to know before starting to lose weight
The problem of excess weight for many millions of women comes first. Of course, everyone knows that in order to lose weight you need to adjust your diet and exert yourself with physical activity.
To lose weight you need to adjust your diet and exercise
A popular formula for a person’s body mass index (BMI), which allows you to calculate your ideal weight based on existing weight and height, until some time it was considered in the best possible way health assessments. However, recent research by scientists has proven that BMI does not “distinguish” between muscle and adipose tissue and shows only the heaviness of the human body in general.
This is a false indicator of a healthy person. The model was not enough good calculator, especially for physically developed, active people.
People with a normal BMI often have a high percentage of body fat and are prone to developing cardiovascular disease.
Important! There are two types of fat in the human body - subcutaneous and visceral. An excess of both leads to serious violations the functioning of organs and the emergence various diseases. Of course, this affects the beauty and harmony of the body.
About the fat content in a woman’s body
Fat is present in the body of all healthy people and this is normal. First of all, it serves as a source of energy. Secondly, it is a kind of “protector” of internal organs, protecting them from injury and hypothermia. It actively participates in all metabolic processes and affects male and female reproductive function.
But how much fat should a woman have in her body so that she can boast of a beautiful body and feeling good, for most people losing weight remains a mystery.
When calculating the percentage of fat mass in the body, individual indicators should be taken into account. These are age, weight, height and physical activity.
Body fat percentage is calculated individually
Unlike men, women are naturally more prone to storing fat to nourish the fetus during pregnancy and lactation. The percentage of fat in young and mature women cannot be the same by definition. After all, it depends on this quantity hormonal background and the opportunity to have children.
Thus, its deficiency leads to menstrual irregularities and improper functioning of the ovaries. K minimum low rates strive athletes working to create a fitness figure. Together with specialists, they determine the calorie content of the diet and the activity of physical activity.
Important! The storage of fat cells in the body occurs not only when there is an excess of calories, but also during fasting. Getting no sufficient quantity calories to maintain optimal body function, the body stores and stores them in case of a prolonged hunger strike for energy.
The norm of fat, water and muscle mass in the body of women
There is no specific indicator of fat mass content, since no two organisms are alike.
What percentage of body fat is normal for women and girls? The answer to this question depends greatly on age:
- up to thirty years of age, a level of 16-20% fat is considered normal;
- ladies from 30 to 50 - 18-23%;
- for older women 20-25%.
There should be at least 55-60% water in the body of a healthy person.
Important! IN medical center You can calculate and find out your own ratio of water, muscle and fat. For this, a special device is used - a caliper or a computed tomography method.
How to correctly calculate the percentage of fat in a woman’s body
So, the goal becomes clear - find out the percentage of body fat, make individual program for weight loss while increasing muscle mass. A step-by-step guide will help you cope with the task and achieve incredible success over a period of time.
First you should learn how to calculate the percentage of fat content in the body.
- Numerous online resources will help you calculate the norm of body fat in women. Online calculators, where you need to enter your own indicators, they will quickly and correctly calculate the amount of fat mass.
- To independently calculate fat volumes, a caliper will help - a special device for measuring subcutaneous folds on the body. Calculations of the percentage of body fat are performed using formulas or tables based on the obtained figures.
- Measurements can be taken quickly and conveniently using scales with an analyzer.
The percentage of body fat has been determined, the norm for women has been given, all that remains is to create a program for getting rid of it and building muscle. To achieve tangible results, you must adhere to certain conditions.
The main principles of the weight loss process should be:
- reducing calorie intake with the introduction of sufficient protein into the diet, which is building material for muscle tissue;
- The calorie deficit must be moderate for fat loss, but muscle mass remained, that is, 20-25%;
- when training 4-6 hours a week, you need to consume 2.4 g of protein, 2 g of carbohydrates and 0.4 g of fat per kilogram of weight;
- preferences in the gym should be given basic exercises, as well as jogging and weight training;
- Knowledge about the main types of body structure will help you plan the training process correctly.
Important! For those new to gym Losing fat mass and gaining muscle is quite easy and quick, provided proper nutrition and regular training.
To successfully lose weight you need to eat enough protein foods.
According to the advice of experts, the optimal percentage of fat in men and women can only be achieved by following a daily routine.
Important! One of the main rules is the ability to get enough sleep, devoting at least 8 hours of sleep per day.
The process of body reconstruction must be approached step by step. Most common mistake It happens to many people that in one workout they are trying to burn excess fat and build muscle. This is impossible! Training processes for different, interchangeable purposes should be separated from each other by at least 5-6 hours.
At an optimal rate of fat mass in women, the process of acquiring sculpted, beautiful body done faster and easier. It is enough to adhere to a suitable diet and exercise regularly in the gym.
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