There is no ideal body type. Your health is determined by your overall well-being, mentally and physically.
To be physically healthy, you need to consume a balanced diet and be physically active. However, some athletic trainers or doctors will use the body fat percentage to determine your ideal weight.
However, some doctors will use body fat percentage to track your weight and body composition.
Body fat percentage shouldn’t be used as an overall determinant of health, but you can use it to chart how your body is changing between physical examinations.
HOW TO CALCULATE BODY FAT PERCENTAGE
According to the National Strength and Conditioning Association, you can use skinfold callipers to measure your body fat percentage.
To use the callipers, you take your measurements and calculate your body fat percentage,
The other option you can use to measure body fat percentage is the body fat scale. However, this method doesn’t outline where you have fat. It shouldn’t be treated as an indicator of health.
The American Council on Exercise created a body fat chart. However, it doesn’t consider the age and gives the following categories:
-Essential fat should be 10-13%
-Athletes should be 14-20%
-Fitness should be 21-24%
-Acceptable should be 25-31%
-Obesity is 32% and above.
The Beth Israel Lahey Health Winchester Hospital gave the following guideline for women based on age:
-Age 20-39 ideal body fat percentage is 21-32%
-40-59 ideal body fat percentage is 23-33%
-Age 60-79 ideal body fat percentage is 24-35%
For meN:
-Age 20-39 ideal body fat percentage is 8-19%
-40-59 ideal body fat percentage is 11-21%
-Age 60-79 ideal body fat percentage is 13-24%
If you have 40 per cent body fat and want to drop to 10 per cent, this article will show you how to do that.
HOW 40 PERCENT BODY FAT LOOKS LIKE?
Body fat percentage looks different at every level. It also differs between men and women.
According to Kubex Fitness, 40 per cent of body fat for men displays more fat deposit in the stomach and waist region.
At 40 per cent body fat, it’s stated that you have difficulty walking up stairs or bending over to pick things.
At 40 per cent body fat for women, the hips are wider than the shoulders. Hip circumference could be 45 inches, waist circumference 35 inches. The skin is no longer smooth.
The skin will have a dimpled appearance.
It is important to note, however, that cellulite is because of fat deposits beneath the skin. They are not an indicator of health.
HOW TO GO FROM 40 PERCENT BODY FAT
To get leaner, you will need to follow general guidelines for weight loss and muscle building.
1. TAKE IT SLOW
A study published in the Journal of International Society of Sports Nutrition found that the most optimal goal is to lose 0.5-1 per cent of body fat each week.
This is to ensure your reach 10 per cent body fat without losing muscle mass. When you lose weight too quickly, you increase the risk of slowing your metabolic rate.
To start, cut about 500 calories from your current diet.
2. INCREASE YOUR PROTEIN INTAKE
Protein speeds up your metabolism and helps maintain muscle tissue since you’re eating below maintenance.
According to Men’s Health, you should aim to eat 170g of protein a day.
Studies found that proteins increase your metabolism while preserving muscle mass during your weight loss from 40 per cent body fat to 10 per cent.
The best foods are lean meats, eggs, milk, nuts and legumes.
3. AVOID FATS
When trying to get leaner, you need to reduce your calorie intake. This amounts to about 287g of carbs for your 2500 daily calorie intake.
Bodybuilders often avoid fats and concentrate on complex carbs. Fats should only be about 30% of your total calorie intake.
Cut back on trans fats. Studies show that trans fats increase body fat, waist circumference and belly fat. Limit your consumption to omega-3 and omega-6 fatty acids.
Complex carbs like whole-grain, oats and sweet potatoes will provide you with energy, keep you fuller for longer and even boost your metabolism.
4. START A MODERATE CARDIO ROUTINE
When starting exercising, start with low-intensity aerobics and weight training to avoid subjecting your body to too much stress.
As you get stronger, you can increase the intensity of your training.
You can do low-intensity exercises to get your heart rate to 70% of the maximum rate. Try to aim for 30 minutes, then eventually get into one hour.
The best exercises to start with are walking, cycling, weight training that targets large muscle groups.
5. DRINK LOTS OF WATER
Studies show that increasing your intake of water helps with weight loss.
Water helps decrease appetite, which will reduce the chances of you eating over your calorie limit.
Drinking water also helps boost your metabolism. In an 8-week study, 50 girls drank two cups of water before every meal without changing their diets. The girls lost weight and observed reductions in body mass index and body composition results.
This is because water can trigger thermogenesis. Your body has to produce heat to warm the fluid to body temperature. The more energy expended, the faster your metabolism.
Drinking water also helps with exercise. Water helps with better distribution of nutrients which reduces chances of muscle cramps during workouts.
Water also reduces the production of cortisol which increases the chances of eating junk food.
6. HIGH-INTENSITY TRAINING
Studies show that high-intensity training is one of the most effective exercises for fat loss.
Adding at least three HIIT sessions can help you go from 40 per cent body fat to ten per cent.
Research shows that a 12-week HIIT reduced weight circumference and body weight in overweight young women.
Further research shows that HIIT can help with appetite control as well.
7. STRENGTH TRAINING
Studies show that lifting weights reduced visceral fat in 78 people with metabolic syndrome.
Another study found that combining strength training with aerobic exercise effectively reduces body fat than aerobic exercise alone.
Research also proves that if you want to go from 40 per cent body fat to 10 per cent, you should try resistance training. It increases the rate of calories burnt at rest by 7%.
8. LIFESTYLE CHANGES
To maintain a 40 per cent body fat weight loss to 10 per cent, you will need to make many lifestyle changes.
In addition to having a healthy balanced diet and regular exercise, you should make sure you’re getting enough sleep.
Studies found that better sleep quality increased the chances of successful weight loss.
You can also try the Mediterranean diet. Studies show that it might be more effective for weight loss than regular low-fat diets. It’s also highly nutritious and delicious.
Eating more vegetables will also help you reduce body fat.
Change your beverage choice from fizzy drinks and processed juices to green tea. Studies show that green tea can increase fat burning by 12%.
Increasing your fibre intake can help with weight loss. Studies show that you can lose weight more effectively with a fibre-rich diet.
Research shows that probiotics can help with reducing body fat percentage and body weight. Eating yoghurts with Lactobacillus can help reduce 40 per cent body fat to your intended goal.
TAKEAWAY
There are multiple options to go from 40 per cent body fat to 10 per cent.
Adding healthy habits to your lifestyle will help you achieve your goals in the long term. Be patient with yourself during your journey.
Weight loss can be difficult, but if you create a habit of healthy eating, exercising and remaining active, you will achieve your results and find it easier to keep them.
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