I’ve discussed 5 Ways to Measure Your Body Fat Percentage and the Ideal Body Weight Formula, but what is your ideal body fat percentage? What is a healthy, realistic body fat percentage to shoot for so you can have that lean, toned body you desire?
While there is some debate as to what constitutes a “healthy” body fat range, I have below 2 different types of body fat percentage charts, which I will walk you through along with some insights into how to read each chart.
Ideal Body Fat Percentage Chart #1: American Council on Exercise
The chart below from the American Council on Exercise (ACE) is one of the most commonly used body fat charts. As you can see, women have a higher body fat percentage relative to men for a given level. Women have more fat because of physiological differences such as hormones, breasts, and sexual organs. In addition, women need a higher amount of body fat for ovulation.
“Essential fat” is the minimum amount of fat necessary for basic physical and physiological health. There is a lot of controversy over what amount of body fat is optimal for overall health. A research paper by Gallgher et. al. in the American Journal of Clinical Nutrition (2000) came to the conclusion that certain low body fat ranges are “underfat”, which implies “unhealthy”. According to this research paper, men who are between 20-40 years old with under 8% body fat are considered “underfat”, whereas a “healthy” range is described as between 8-19%. For women in this same age group, any level under 21% is “underfat” and 21-33% is considered “healthy”.
In my opinion, I think body fat is only one measure of health, so stating a certain body fat level is “unhealthy” doesn’t give the whole story. In fact, surprisingly, some sumo wrestlers have significant amounts of body fat, but generally have low cholesterol levels and can live long lives (See: Do You Eat Like a Sumo Wrestler?). Conversely, to imply that anyone who has a six pack (below 8% body fat for men), is very athletic, and eats well is “underfat”, or “unhealthy” is a stretch. We all have different shapes, sizes, and fat distribution profiles, but I think the chart above is a good starting point.
The limitation of the ACE chart is that while it takes into account gender differences, it does NOT take into account your age, which is exactly why I included the next two charts.
Ideal Body Fat Percentage Chart #2: Jackson & Pollock
AccuFitness is the maker of the popular Accu-Measure Body Fat Caliper
In case you don’t understand how to read this chart, the age column is on the left, the body fat percentages are in the chart, and the colors represent Lean, Ideal, Average, and Above Average ranges. So if you are a 30 year old man, a body fat percentage between 10% and 16% is considered “Ideal” and between 18% and 22% is considered “Average”, and so on. I also like how this chart has the color red to represent percentages that are too high and the green to represent ideal ranges. The first chart is for men, and the second for woman.
You may have noticed as your age increases, your acceptable body fat within these ranges increases as well. Why you ask? As we get older, there are physiological changes in our bodies so that our fat increases.
There are 3 types of fat: subcutaneous (under the skin), visceral (around the organs), and intramuscular (in between muscle, like a marbled steak). The amount of subcutaneous body fat you have can stay the same, but the visceral and intramuscular fat increases as you age.
I hope this discussion of this ideal body fat percentage chart was helpful for you! Let me know if you have any questions.
Very sobering fact that no matter what age increases your body fat. Shows the importance of mindful nutrition.
@Hank – It is a sobering fact, but it’s good news that the subcutaneous fat (below the skin) doesn’t necessarily increase as we age, assuming you are eating right and exercising effectively. I like to think I’m going to be stronger and in better shape when I’m 50 years old than I am right now.
Do you have any advice for moving fat off a very pear-shaped body? I’m 28, female, and have 21.4% body fat (at least according to the machine at the gym I go to. You just hold it in your hands, so who knows how accurate that is). Anyway, I can see my ribs, but I am still struggling with what can only be called a serious “saddlebag” issue. I think this is pretty typical for pear-shaped women, and a lot of people tell me it’s just genetics, but I’m not sure. I think it may be a hormonal issue, and I’m trying to resolve that with diet, but any advice you could offer would be great.
@sadie – Having a pear shaped body definitely is genetic and it does have a lot to do with hormones, but I think it is possible to make your body appear less like a “pear”.
If you want to make the pear shape look less bottom heavy, the goals it to slim down your hips/glutes and increase the broadness of your shoulders/arms/chest, especially shoulders. I think if you can keep the muscle you have, and hopefully increase it a bit on your upper body, while focusing on losing JUST fat, that extra 5lbs of fat loss could make a difference. I’ve seen some pretty impressive changes in hip measurement (you can keep track of your hip/’thigh measurement with a measuring tape) with some of my female clients.
I’m not a huge fan of BIA measurements for measuring body fat percentage (See: 5 Ways to Measure Body Fat Percentage): . I would encourage you to get a personal trainer at your gym to do the 3-site Jackson Pollock method for measuring body fat. The three measurements that are taken are triceps, above the suprailliac (hip bone), and the thigh. What you’ll probably notice is that the thigh measurement is a lot larger than the other two, because you have that pear shape.
With all this said, please don’t allow the media to affect your perception of your own body. There is nothing wrong with a pear shape at all! The very sad reality is that many images you see in magazines are of women that are genetically atypical, who have also been airbrushed. Really, I hope you understand different body types are not necessarily more beautiful, or less beautiful. They’re different. Without beating a dead horse, different cultures have different conceptions of beauty and what is “ideal”.
Best of luck and I hope this was helpful for you!
Don’t worry, I’m not worried about being a pear. Just being too much pear!
Sounds like good advice; I don’t do nearly enough upper-body work. I wish I could get the three-site body fat test, but the gym I go to doesn’t do them. I’ll check around.
Hi. I have a question regarding body fat. Right now I am 35 years old and right now my body fat is 22.94%. My lean mass is 102.49 and fat mass is 30.51. I have been working out consistently for a year and my body fat has went down since my test in March (it is the same as my Feb one but I gained weight over the month of March and that test was higher. In march I tested at 24.7%. So, in March my lean mass was 106.18 and my fat mass was 34.82. So, I am concerned that I’ve lost lean mass. What can I do about that? And what can I do to get to 20% body fat. I feel that would help me look more toned? How much loss of fat mass would that be? Thanks!
I can tell you my 7 site skinfold too! Chest 13, midiauxillary 14, tricep, 22,subscapular 14, suprailiac 12.5, abdomen 19.5, thigh 26. This is my current ones. I can give u the previous ones if you need.
@renae – 23% body fat is pretty solid for your age group. What it sounds like is based on the body fat tests (which may or may not be completely accurate), you lost about 4 pounds of LBM and 4 pounds of fat. There are a few reasons why people lose muscle (1) not eating enough protein – try to shoot for roughly 1 gram of protein per pound of LBM, (2) not eating enough calories – as you get leaner, you need to make sure you are not eating too few calories, I suggest somewhere between 20-30% calorie deficit, (3) too much cardio, not enough strength training.
These are just a few of the reasons (but most common) as to why you may be losing muscle. In order to figure out what body weight you must have to arrive at a desired body fat percentage, check out the second half of this article, “BuiltLean Ideal Body Weight Formula”: http://www.builtlean.com/2010/05/04/ideal-body-weight-formula-how-to-calculate-your-ideal-weight/. It should answer your question. According to my calculations, assuming you keep your LBM the same and lose just fat, your target weight is about 127 pounds, so only need to lose about 5 pounds of fat to reach your goal.
I think it’s smart you are tracking your LBM and fat pounds. Good luck and thanks for leaving a comment!
I need some advice on losing some fat. I am 29 years old, 6’1″, 190 lbs and I have 19% body fat. I would like to cut this percentage to about 12%, but I don’t want to lose any weight overall. I think if I drop below 190 I’ll be to skinny looking. Is this possible? What is a realistic time frame to achieve this?
@Ben – Thanks for the question. This is one of the most popular questions I get from guys and I will be writing about it in an article in the future.
Right now, your LBM is 154lb, which is well above average, even for your height. In other words, you have plenty of muscle in my opinion. If you were to have 12% body fat at 190lb, that would imply a 167lb LBM, which is typical of a bodybuilder, or someone with a more bulky looking build.
If you achieve 12% body fat without losing any muscle, then your body weight will be 175lb. The weight is not as important as the body fat percentage. The guys I’ve helped who got eye popping physiques were able to mentally get over the weight issue of feeling to “small” or “light”. In the photo on my DeltaFit sales page, I’m 163lb at 5’11′ http://www.deltafitprogram.com. Do I look small? If you get to 12% body fat and 175lb, you will look bigger than at 190lb and 19% body fat. This is because your muscles will be clearly visible and you will have a much more muscular shape. I’ve helped tons of guys get great physiques and every one weighed much less then they were initially comfortable with, but you should see the smile on their faces when they see their after photo and they have a great six pack and they have the build every guy wants. In fact, I’ve seen guys at 6’1” get all the way down to 160lb and look phenomenal.
Hope this is helpful and you can overcome the mental “weight” hurdle.
Thanks for the easy to see and understand explanations. I am a 69 year old female- still lifting weights and doing push ups- from my toes– but am needing to lose another 4-5% body fat i’m sure.
Are there any charts that go past age 55? i suppose i could get out the calculator and try to ‘run it down’ one by one, but that’s a lot of work .
thanks again .
@sharon – Very impressive that you are doing push ups! That’s great to hear. In terms of figuring out your body fat percentage, you can check out this body fat calculator: http://www.linear-software.com/online.html. I use it all the time and probably should have included it in the post!
I’m a 47 year old female in relatively good shape. I weigh anywhere between 133-135 and I’m 5’5. Last time I had my body fat content checked I was 20% (a year ago). My problem area is my mid-section – the old “muffin top”. Its not horrible, but I can’t seem to get rid of it. I eat fairly healthy – lots of protein and workout 3X per week – 45 mins weight training and 30-45 mins of cardio. I know that food in and cardio are key,but am I doing the right thing with doing High Intensity Interval Training (running on a treadmill). I typically walk/run minute on minute off? What’s your advice for losing that mid-section fat? I have been working diligently for almost 6 months now any not seeing any visible results.
@Cindy – Congrats on your consistency working out. While I know it can be very frustrating not “seeing” results, your body is very thankful you are exercising! In other words, please don’t get discouraged, you are doing great.
Regarding losing body fat from the midsection, it’s primarily a nutritional challenge. What I would recommend is tracking your food intake for a few days and then seeing how many calories you are eating. It’s a pain in the butt, but it’s well worth the time investment. I wrote an article series about keeping a food journal here: http://www.builtlean.com/2010/06/11/part-1-7-reasons-to-keep-a-food-journal/. Then focus on eating less calories than you burn: http://www.builtlean.com/2011/01/18/how-many-calories-should-you-eat-to-lose-weight/. Finally, adjusting carb intake can also make a difference. For example, when I want to lean out, I’ll eat less carbs at night (salad with veggies and lean meat & healthy fats) to help speed up the fat loss process. I don’t believe in “low carb” diets because they are mostly unsustainable, but I do believe being smart with carbs and eating a moderate level is a smart approach.
It sounds like you have hit a plateau, so I think if you implement the aforementioned strategies, they can help you overcome the plateau and get into fat burning mode. It sounds like you only have maybe 3-5lb of fat to lose to get to where you want to be, so you are VERY close! Keep it up!
Dear Marc
I’m a 61 year old Caucasian male, 5’8″, weight 156-160 pound. I train for and run 100-mile trail runs (4-8 per year plus a few marathons and 50 mile races), so my training focus is running very long. I started running at age 43 and have finished 125 marathons and 94 ultramarathons since then. I would like to know my body fat.
I use both a manual (Accu-Measure) and electric skin fold calipers (FatTrackII). They reasonably agree – current values 13.3 and 12.6 % body fat respectively. Note these values do take into account my gender and age. Then I use 4 BMI tools – 2 tiny handhelds (Vitalio and Taylor). They also provide very similar numbers – current values 24.8 and 24.9 % body fat again with gender, age and weight considered. Then I also have two BMI tools you stand on (both Tanita – the older one gives body fat while the newer one gives body fat and % water). Current values for them are 11.4 and 12% body fat.
So it seems the body fat values of the different tools of similar method are nicely consistent, however the methods of measurement vary a lot – all the way from suggesting I am under fat to over fat according to typical published tables. So what am I? Have I an appropriate amount of body fat or should I focus on losing body fat? It seems the more I measure, the less I know!
I measure my body fat daily with each tool and average the values for each technique on a weekly basis. I definitely see the effects of eating out (salty meals give higher skinfold values and higher % water and lower body fat % for the Tanita). A couple days after a 100-mile race my skinfold is high and my Tanita Body fat readings are very low (4-6% fat – which I don’t believe). Then over the next week both measurement techniques come back to “normal” as water retention from the stress of 100-mile races and consumption of extra salt during the run are slowly released from tissues and urinated out of my body.
I run 2 hours per day normally. Should I be using the “athlete” settings for the Tanita tools, or the “adult”? The handhelds do not have this option. I know the “adult” settings give much higher body fat values. I have been using the athlete setting as I would think with as much running as I do I should qualify as an athlete. The manual skinfold tool requires a suprailiac reading and the electric skinfold requires the sum of 3 readings: 1.5 inches to right of right nipple, an inch to the right of my navel and midway between my knee and hip over my right quad.
Once I tried to get a water submersion measurement, but I had to jump in the deep end of a pool and climb into the submerged weighing basket. I do not swim and I am deathly afraid of water in my nose, so I chickened out of completing this measurement.
I have measured my waist circumference. If I extend my belly as far as possible and very loosely draw the cloth tape around my belly I get 36.75 inches and if I suck my belly in and cinch the tape very snug I get 28.0 inches. So unless I use a spring loaded tape, which I don’t have, so the stress of how tightly the tape is drawn is fixed, this measurement offers me little information as well.
Your suggestions are most welcome.
Best Regards,
Allan Holtz
@Allan Holtz – Thanks for sharing your exercise regimen and how you track your body fat percentage. I have an article where I go into more depth about body fat percentage measurement here: http://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/.
I think by far the most reliable body fat measurement is skin fold calipers. I don’t even consider anything else in my training business, unless someone is very overweight, in which case biolelectrical impedance analysis may be a good choice. I use the three site Jackson Pollock method which for men you take your abdomen, chest, and thigh skin fold thickness, then add up the measurements, and apply it to the 3 site chart. If you have thin skin folds, then you are very lean, I wouldn’t worry what the charts say because as you age, visceral fat increases, which cosmetically you can’t see and its not controllable anyways!
Hey Marc, I used to weigh 185 and I lost 10 pounds in about 3 weeks. Currently I weigh 175 pounds… I really desire being defined. I have always been told I have broad shoulders, which helps me i guess. I work at a highly busy job and I am always off my feet and constantly lifting things and climbing ladders. I noticed how after i lost those 10 pounds, when I tighten my abdominals as I stand facing the mirror I notice my abs show alot more now and I have a 4-pack. What sucks is that when I relax and loosen my stomach, I go back to my belly showing. My question is what can I do to lose this belly because the muscle is there its just my belly that kills me. By the way (I have now 3 weeks working out doing cardio ONLY 3-5 times a week. Unfortunately I dont have time to go to the gym (therefore NO WEIGHTS). And i do understand weight lifting is KEY when building muscle and burning fat faster. My Body fat % is about 23%! So what can I do to lose this belly in about 2-3 months and get defined?? What I need help in MOST is in my stomach because my arms are OK, and my legs are pretty strong I guess. I would love to lose my belly and get a defined stomach and chest! 1 more thing, what things can I eat to help this process? Please, please Help! Thanks!
Hey Marc, I am a 5’8 Male and I weight 174 pounds. I used to weigh 185 and I lost 11 pounds in about 3 weeks. After I lost the weight I noticed that when I stand infront of the mirror and tighten my stomach, my abs show much more, so i have a 4 pack now. What sucks is when I relax my stomach it goes back to my belly. So my question is what can I do to get a defined stomach, my only problem is the belly, because I have nice arms and broad shoulders and strong legs as well. I do cardio Monday-Friday for at least 50 minutes of intensity. I drink at least 80-100 ounces of water a day. And I stopped eating junk food ever since I lost the weight. My mission is to lose my belly and get toned pretty much. My Body fat % is about 22 %. I am definitely aware that I have to decrease this. Please Help me get my abs and lose my belly. One more thing is that I dont have time to go to the gym so I dont lift to much weight only at my job that I am always off my feet and moving around. Adding to my cardio Mon-Friday I also add in every day 4 repetitions of abs and push ups. So what else can I do to lose my belly in perhaps 3 months? PLease help! Thanks!
@Alex – I think 3 months as a goal to lose most of the belly fat is a good goal. I’ve come across people who had crazy six packs when they flexed their abs, but had almost no sign of a six pack when they are relaxed. That’s just genetic. In addition, the way your stomach protrudes may be postural. Simply improving posture can substantially improve how one’s body looks. Losing as much fat around your belly is a matter of continuing to focus on eating less calories than you burn while eating clean foods (which it sounds like you are doing), and continuing with your workout routine. Ideally you would be lifting more, but as long as you are doing some strength related work that requires your muscles, you should be ok. It’s imperative you keep your muscle as you are dieting. Losing 1-2lb per week is a great pace of fat loss and I wouldn’t try to lose much more than that. It sounds like you are heading in the right direction so keep it up!
Hi Marc,
I “look” a lot better (leaner) also when I hold the “military” posture – stomach in, chest out, head up…But I find my breathing is much deeper, slower, easier and definitely more comfortable if I simply relax my stomach area and appear fatter. Certainly having a thin skinfold reading from behind the kidneys to the navel is good and to be sought after, but I’m not so sure about the importance of that military posture. I think a posture that supports breathing slow and deep is better. I notice my wife is a shallow breather; maybe 10 breaths/minute with a resting pulse in the mid 70′s, while I typically while sitting have 3-4 breaths/minute with a resting morning heart rate of 45-49 bpm before my run. My wife doesn’t exercise unfortunately.
(5’8″, 158 lb, 61 years young – got a 100-mile trail run (my 6th Massanutten in 6 years) in mid-May
@Alex – Your resting heart rate is remarkable. Best of luck with the race!
i’m an 18 year old male and i’m 5’11 and weigh 250 pounds. my current body fat percentage is 18% and i was planning on getting down to about 180 pounds. could i do this in a healthy way, and more importantly without losing any muscle mass?
@mike – your body fat percentage sounds very low for your height and body weight. With what your telling me, your LBM is 205lb at a height of 5’11”. That means your muscles etc. are 20lb heavier than your goal weight of 180lb! If you are using the body scale, or bio electric impedance analysis to measure your body fat, it may be really off. My guess (it’s presumptuous of me to guess because I’ve never seen you, or measured your body fat), but your body fat may be around 25%, or higher. Let’s say you had 35% body fat, in that case your LBM is 162.5. If you reached your goal weight of 180, you would have only 9% body fat. You can check out an article I wrote on 5 ways to measure your body fat percentage. http://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/
It’s possible your body fat is that low, but just from my experience, it may not be accurate. Definitely worth double checking it. Anyways, if you follow the guidelines I’ve written about on BuiltLean.com by strength training and creating a calorie deficit of 25-35% of your calorie burn, you should be able to maintain your muscle mass. For an 8 week program to help you get leaner, you can check out my BuiltLean Program here: http://www.builtlean.com/products/transformation/index.html. Best of luck and thanks for your question.
What do you think the average LBM of a 5’4″ woman is? I’m 28.
I’m 5’4″ 172 pounds and was hydrostatically weighed coming up with 19% body fat. Is this well above what is usual for my height? They seemed rather surprised with my results and triple checked just to make sure.
If it helps any I’m half Cherokee (but I look white other than in body frame) and have rather broad shoulders so could that have something to do with the results being different?
@Jennyfer – My guess is the average LBM for a woman who is 5’4” is around 100lb. I know this because I’ve had done body fat tests on a bunch of woman who are this height. And the total weight is typically around 120-145lb. If your body fat percentage measurement is correct, your LBM is around 140lb, which is a solid 40lb more than the average. That’s why the people who took your body measurement must have been really surprised.
I recently had my body fat done with the skin fold test. It came out to be 17% which I was ecstatic about. When I was in my teens, it was probably around 28% or so. Anyway, I’m 39 and have had two children so I became more serious about fitness about six years ago after my last pregnancy. The one thing that I wish more than anything was that I was curvier. I have a somewhat boyish shape like Gwyenth Paltrow (as I’ve been told by people). I’m 5’6″ tall and 119 lbs. My BMI is 19.2 so I’m at a healthy weight. I’m a banana-shaped female and wished I was more hourglass. Is there anything I can do to reduce my waist by a few inches? Current measurements are 34C-26-34. Just wondering.
@Toni – 17 percent body fat for a woman your age is very impressive. Nice work. In term of changing the shape of your body, given you already are very lean, the only thing I can think of is building muscle on the right place. For example, if you wanted to get your glutes/hips bigger, you could target them with heavier squats, lunges, etc. Sounds like you are doing great though so kudos to you!
Hi, I recently checked my % of body fat at my local gym and it came up at 28.2%. I am 23 year old woman, 5’5″, weighing in at 139lbs with a classic pear shape. My torso, bum and thighs are my heaviest and hardest spots to reduce. I want to get my body fat percentage down to between 15-18% and lose 20lbs. What is the fastest and most efficient way to achieve this healthier range?
@Anya – I’m very happy to hear you are ready to improve your body. 15-18% body fat is very lean and certainly sounds like an inspiring goal.
I think the most efficient way to change your body is strength training 2-3x per week in combination with some traditional, or preferably anaerobic type of cardio (i.e. interval training), then focus on the nutrition. The nutrition is where you should focus a lot of your time and energy to get it right. Eat less calories than you burn (let’s say 1200 calories) per day, with an emphasis on protein intake to help keep you full and repair your muscles. For more information, definitely check out my free Get Lean Guide.
In terms of specific workouts, you can do a workout like this circuit workout a few times per week: http://www.builtlean.com/2010/09/11/20-minute-full-body-circuit-training-workout/ Just use a squat, lunge, push, pull, twist for 3-4 rounds, or you can also check out my BuiltLean Program, which is more structured. I created for people like yourself who may not be in great shape and want to lose body fat without losing muscle to achieve a lean physique: http://www.builtlean.com/products/transformation/index.html.
Hope this answer your question and look forward to hearing about your progress!
Thanks Marc! I appreciate it.
hi my name is diana, i weight 148 pounds and my height is 5’2.i do a lot of cardio during the week but i haven’t lost any weight. however i feel more thinner. i just want to know if i should worry about my weight?
i’m trying to bring my body fat down, so i do cardio 4 time a week for at least 30min but i also do weights for my legs and arms 2 times a week. is this why my weight does not go down?
@diane – sounds like you are putting a lot of your time and energy into exercising so congratulations. In terms of losing weight and body fat, nutrition is the key factor. Here are a couple articles I would highly recommend as a starting point:
1) Keep a food journal, even for a few days: http://www.builtlean.com/2010/06/11/part-1-7-reasons-to-keep-a-food-journal/
2) Eat less calories than you burn: http://www.builtlean.com/2011/01/18/how-many-calories-should-you-eat-to-lose-weight/
3) Divide & Conquer: Small changes add up: http://www.builtlean.com/2010/07/16/divide-conquer-small-changes-add-up/
Best of luck!
3)
Hi. I am a 28 year old female, 5′ 5”, 120 lbs. and I have enjoyed running since high school. I just started training for a half marathon that takes place in mid-October and decided to check my body fat. It is currently at 16.4%, running only 1-2 times per week on average (high intensity running), but for the past two weeks I’ve been picking it up to 4 times per week and even higher intensity and longer distances. My question is whether I should be concerned at all about my body fat becoming too low over the course of training for the half marathon.
@Regina – That’s a great question and I think it’s something to track. 16% is low for a woman and my guess is you aren’t too far away (10%) from what would be considered too lean for a women, which can create an unfavorable hormonal environment that is not healthy. I would track your weight each week in the morning, such as Monday Morning: http://www.builtlean.com/2010/07/23/track-body-weight-with-monday-morning-weigh-ins/. What I have found is that your body can get used to the training and not lose any more weight, especially because you are already at a low body fat level that may even be optimal. If you start losing any more weight, it’s time to eat more food. You can estimate how many calories you burn (http://www.builtlean.com/2011/01/18/how-many-calories-should-you-eat-to-lose-weight/) and try eating that amount of calories to help prevent any more weight/fat loss. You may also consider seeing a sports nutritionist if you have any issues with this process. Hope this is helpful and good luck with your training!
Marc ~ Thank you very much for the advice and information!
Hello, I started with a personal trainer almost 2 months ago and getting results – but realizing she doesn’t understand the science behind measurements. My latest readings showed: 32.9% fat, 44.2 lbs. of fat mass, 90.2 lbs of FFM, and 66.0 lbs. of TBW. That doesn’t add up to 100 % which she couldn’t explain. However, I notice the fat mass and FFM adds up to my weight of 134.4 lbs. But she said water (TBW) was the third component in total weight.
Generally, how do you rate my fitness scores? I am a 55-year-old woman, 5’4″ and average body type. My BMI is 22.7. What is the ideal FAT % for my age? My trainer’s machine indicates a desirable range of 23-34 %.
@Paulette – I think your analysis makes sense. FFM stands for “Fat Free Mass”, which means everything in your body but fat. FFM is also called Lean Body Mass, or LBM. TBW is probably the percentage of water weight. I’m not a huge fan of Biolectric impedence analysis (BIA) as a way to measure body fat, but you’re on the borderline between calipers and BIA.
I think your trainers estimate is reasonable, but my website is called BuiltLean, so I think a good goal is 25%-30% bf, so 120-129lb with an LBM/FFM of 90lb. Keep in mind body fat percentages are algorithmic and automatically increase as you age. I should also mention the quality of the calories you eat makes a major difference for overall health, so body fatness is really just one measure of health and of course aesthetically, it matters. Hope this is helpful!
Please help. I recently discovered that I am at 29% body fat, which was rather shocking. I am female, 41, 5’3″ and 125 lbs. I work out hard at least 3x a week for 90 minutes (30/30/30 cardio, stretch/core, weights) and I eat well. Not a vegetarian, but a pretty healthy sensible eater. When you look at me, clearly there is muscle definition, except in low abs where I had 3 c-sections. I am baffled by % of fat and now confused as to what to do to lower the % to a fit level, where I thougth I was. Please advise.
@Paris – 29% body fat for a 41 year old women is pretty good. If you look at the Jackson & Pollock body fat chart, you’ll see that 29% is a hair away for the “ideal” body fat percentage for a woman your age. If you lost only 3-5lb, you would be in the ideal category (actually only 3lb). In addition, body fat percentage measurements are not perfect and can vary based on numerous factors, so if you look defined, I wouldn’t be concerned at all. Definitely nothing to worry about. Keep up the good work with eating well and exercising!
I am a 37 year old woman and am working at getting back in shape after a bad leg break almost a year ago and back surgery this spring. I am cycling an hour three times a week, strength training with a TRX for an hour twice a week and riding dressage five times a week, doing pilates at least an hour a week. I am pretty happy with my weight (body fat is about 22% weight is 148- I am 5’8′) but would like to regain strength in the leg I broke and my core. Any suggestions of what to add in with my routine? In regard to diet I am eating a great deal of lean protein (120g), vegetables and whole grains.
@Katie – Happy to hear you are recovering from those tough injuries and exercising so much. Great job. In terms of getting your legs and core stronger, here’s what I would recommend:
1) Legs – I would definitely talk to your doctor/physical therapist about exercises because they know about your injuries. One think to mention is working on squats with one leg and both legs can help improve leg strength. Exercise ball squats against a wall can be great to take away pressure off your lower back. Lunges and step ups can work well also.
2) Core – The only way I train abs is by doing back to back exercises with little to no rest. So for example, you can do bicycles (if your back can handle it) follow without any rest by planks. You can do this in the beginning of your TRX workouts and you only need to do this for 3-5 rounds, which is a total of 6-10 sets. Every week you should make the abs workout a little harder by adding more reps, or making the exercise more difficult. Two of my favorite lower back exercises are the bird dog on an exercise ball and lying leg curl with hip extension on an exercise ball (you can search google for demonstrations of these). It should only take 10 minutes in the beginning of your workout and the beauty is that your core will be working extra hard for the rest of the workout. This is a great way to really emphasize core development.
Hope this is helpful and keep up the great work!
i am 21 yr old weigh about 79kg and my ht is 171cms i look plumpy what can i do
i was thin three yrs back but suddenly i gained about 20kgs
@Vinay – I have a few suggestions for you:
1) Download my Get Lean Guide. It’s a great overview of how to get a lean body.
2) Read the following articles and implement them (I already included these in some of my comments on this page):
1) Keep a food journal, even for a few days: http://www.builtlean.com/2010/06/11/part-1-7-reasons-to-keep-a-food-journal/
2) Eat less calories than you burn: http://www.builtlean.com/2011/01/18/how-many-calories-should-you-eat-to-lose-weight/
3) Divide & Conquer: Small changes add up: http://www.builtlean.com/2010/07/16/divide-conquer-small-changes-add-up/
At the end of the day, your body reflects two things (1) your genetics, and (2) your habits. At this point, we don’t have much control over our genetics, but we can change our habits. Changing your eating habits for example can help you lose the excess weight. Good luck!
Hi im so glad i found your article. This has been botheringe for a while but a while back i had my body fat % measured by weighing underwater and doing some calculations. The result came out to 12% body fat. Now im pretty sure this is accurate because i was tested several times because the guy thought there was something wrong with the calculations for it to come put so low cor a female. I dont have an eating disorder but i am a healthy vegan and i eat a lot of legunes, vegetables, fruits, and nuts. and i dont work out strenuously or even regularly. My body is also functioning properly and i have a healthy bmi since im 5’7” and weigh 126 lbs. I gain muscle easily and i dont even have to work out for my abdominal muscles to be fairly visible. The guy who tested me told me i needed to gain fat because my percentage was far too low for a woman. Even going to he doctor and getting a physical there is nothing wrong and even getting blood work i was not deficient in anything. Is he right? Should i really try to gain more fat? The only time i gained weight and fat was when i was eating very unhealthily at odd ours in the night. I recently started to exercise again because i know its good for you and because my family has been pushinge into actually having better cardiovascular health. No changes so far in weight. I read the comment above about the girl who is training for a marathon and had 16% body fat and it really makes me wonder if im normal or just have predisposition to be very very lean. Thank you for your input. Reading everythinv has enlightened me in areas i was confused.
@Kate – I think you should listen to your doctor. As long as you are not experiencing any issues with menstruation, your blood work is ok, and you feel energetic, I’m hard pressed to believe you “need” to gain more fat. If you start experiencing any issues though that are related to being “under fat” or having too low a body fat percentage, than you should certainly address the problem.
Hi and thanks for your site.
18 months ago I got an Omron Body Composition Monitor with scale which measures weight, fat, visceral fat, skeletal muscle, and resting metabolism.
I’m 5’7″ and 60 years old.
Latest measurements : Weight 153.8 Fat: 8.6% Visceral Fat 8, Skeletal muscle 42.5%, Resting metabolism 1575 kcal.
I weight train 3-4 days a week and aerobic 2-3 days. Eat semi-vegetarian clean food, no junk. Don’t drink. Active lifestyle. In 18 months as monitored by the Omron my body fat has gone from 11-12% to the 8-9% range (present), and I have gained 2-3 pounds. So it appears at 60 yo when I’m supposed to be losing muscle mass I’m gaining it. Does this sound right? And how accurate is the Omron which uses the bioelectrical impendance method for measurements? I measure the same time, upon rising before anything to eat or drink.
TIA…. Lon
@Lon – It sounds like you have a solid workout plan and have been making nice progress so congrats. When it comes to body fat percentage measurements, my favorite is using the calipers. BIA can sometimes be unpredictable, but if it allows you to track your progress over time easily, then it’s fine. I have an article which goes into more depth about the different body fat measurement methods here: http://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/.
I think it sounds reasonable that your body fat has decreased along with an increase in muscle mass over an 18 month period. That’s not unusual. The 8-9% sounds pretty low, but if you look lean, then it’s certainly possible. As you get older as I mention in the article, your subcutaneous body fat does not necessarily have to increase. At the end of the day, if you look lean and fit, and feel lean and fit, that’s what matters, the absolute numbers are less important, because they are technically only estimates based on an algorithm.
Keep up the good work!
Marc,
Thanks for the feedback I have looked at your fat measurement page and intend to get measured with the calipers at my club. I did do that a couple years ago (at the waist only), and it came out something like 26%. Now know from your article it has to be measured in 3 places.
I know the fat i do have is around the waist (not surprising at my age). I certainly don’t have “washboard abs” , but I know I’m quite lean everywhere else. So it will be good to get a “second opinion” with the caliper method at 3 places.
Thanks for your help.
Hi Marc – I’m a 5’8″, 23-year-old woman who weighs 238 pounds. I mix cardio with strength training at least a few times a week. I’ve used calipers and online calculators (like the Ymca Body Fat Percentage calculator here: http://www.healthstatus.com/calculate/body-fat-percentage-calculator), which both estimate I’m between 37-38% body fat. My bioelectrical impedance scale estimates that I’m about 34% body fat.
But using those two measurements (34% to 38% body fat)- that would mean that a healthy weight for me at 21% body fat would be between about 188 and 200 pounds. Isn’t that high? Is it that strange to find women my height with healthy body fat percentages at 200 pounds?
@Juliette – I understand what you’re saying. My instinct is that your body fat percentage is probably in the high 30′s (37-38%). Measuring body fat percentages above 30% is tough and not extremely reliable. So that means your LBM is probably around 145-150lb. It’s unusual for someone your size not to lose at least some muscle as you start losing a lot of fat. In addition, some of the LBM may be water weight that may come off pretty fast. So your LBM may actually decrease to 130-135lb (maybe even less) over time as you lose fat. That would be my guess. So then your “ideal” weight would be closer to 155-60lb, which is definitely reasonable for a woman (especially an athletic woman with a bigger bone structure) who is 5’8”. I can tell you with certainty the most important thing to focus on is losing the fat without losing muscle and see how things pan out. You never know until you try. Then you can come back to BuiltLean.com and give everyone an update!
Hi Marc,
I just turned 40, my weight is 57kg – was 56 a year ago. have been going to Gym for a year now, my BMI is 20, my body fat percentage is 12% – my weight has gone up and my body fat percentage down. Fine, but how do i know what is lean and what is fat? i don’t feel my clothes sitting looser.
i go to gym at least 4 times a week, my gym instructor work out a program for me , and evaluate me every 6 weeks, weight, measurements and change program. I do mostly strength training.
@Mareli – If I understand your question correctly, you figure out what’s fat and what’s muscle by using a little math. so if your total weight is 57kg and your body fat percentage is 12%, that means you have 6.8kg of fat, and around 50kg of lean body mass, which is everything in your body besides fat: blood, bones, muscle, organs, etc. FYI, about 43% of your body weight is skeletal muscle. It sounds like as long as you are tracking your measurements, you should be able to figure out differences in your body over time.
sorry, my height is 1.68cm
Hi Marc, would like to get your comment on my stats below:
Age: 31
Height: 5’6″
Last 073011:
Weight: 147.75
BF Estimation:
Fat Index: 24.7%
Fat Mass: 36lb 5 oz/16.5kg
Free Fat Mass: 111lb 7 oz/50.6kg
compared to 090711
Weight: 146.68
BF Estimation:
Fat Index: 26.1%
Fat Mass: 38lb 1oz/17.3kg
Free Fat Mass: 108lb 9oz/49.3kg
why did that happened? lost my weight but increased bf?
@Buh – I checked out the stats and had a couple questions:
1) What body fat measurement technique are you using? Unfortunately, none of them are perfect, especially BIA. For more, check out 5 Ways To Measure Body Fat Percentage.
2) Given that I don’t know what you were eating, or how you were working out between these two time periods, I cannot opine as to why this may have happened!
Hi Marc, thanks for your reply..btw, here’s my answer to your questions.
1. it’s a machine that measures Wt, Ht, Bp, BFE, Age and Gender and HRA. i will get the brand of the specific machine and get back to you.
2. i’ve workout 3x a week but no cardio extensive cardio on both dates..diet is that i made sure that am within or below my daily recommended caloric intake which is 1265..i usually eat, wheat bread, pan grilled chix breast, brown rice and takin whey proteins..
anyway, am currently including cardio routines during my rest day started last 2 days, same workout sched and same diet..will again check the stats after a week or two to monitor my progress..
here’s my cardio exercise:
Jogging: 5 flr- G flr Jogging, stairs of 147 steps back and forth x 2 sets
Squat Trust: 4sx10r
M.Climbing: 3sx10r (1-2-3-1,1-2-3-2.. count)
Squat Jump: 3sx10r (1-2-1,1-2-2.. count)
btw, i’ve already bookmarked your site and will visit it frequently to learn more. More Power to you and Mabuhay!!!
@Buh – I think the change in measurements over the time span you listed is negligible, especially because you are using a machine to measure your body fat percentage. With that said, my guess as to why you didn’t get the results you want, or hit a plateau may be because of a few reasons:
1) Metabolism dropped – your metabolism can drop when you decrease calories. In other words, your body got used to the amount of calories you were eating. Sometimes eating relatively more calories on a workout day for example can help speed things up.
2) Macronutrient ratio wasn’t right – Total calories is important, but breakdown of protein, carbs, and fat is also important. It’s something you should consider tracking. Keeping your carb intake lower without question aids in fat loss, but it’s more difficult to sustain. See what can work for you.
3) Your workouts are not becoming harder over time. Are bodies are resistant to change, so making the workouts harder over time can force our bodies to improve: Exercise Progression.
I think I may make this comment into a blog article about how to bust through a plateau! Thanks for your question.
Thanks for your usual assistance Mark, i’ll take note on all your advises..you enlighten me alot and help me towards reaching my goal..i’ll keep you posted on my improvements…
I will wait for the article on how to bust through a plateau, i think i really need that..
I really need help and can’t afford it so I hope you can help me,I’m 41 and I’ve been sedentary for about 10 years my body fat is @53% and i weigh 315lbs,I wanna do something about this what can i fo
@angela – I have some action items to share with you below. Keep in mind you should consult with your doctor about these suggestions:
Mindset of Pain vs. Pleasure – In general, human beings seek to avoid pain and pursue pleasure. I think it’s important to associate pleasure with working out and eating healthy, and pain with skipping a workout, or not working out, or eating unhealthy foods.
Start walking – Going for a 10-20 minute walk every day could do wonders! That’s something that you can commit to right now. Maybe you do it first thing in the morning before anything else to start your day. Don’t contemplate it and let your inner monologue run free, just do it! Over time, you can increase the pace, the distance, or the time.
Purge your cupboards – Besides giving you a fresh start, getting rid of all the unhealthy foods (sugary desserts, chips, breads etc.) on your house/apartment will make it easier to stay on track. Can’t emphasize how important this is. Out of sight, out of mind (for the most part). Don’t hesitate, just throw out ALL the unhealthy stuff. Don’t worry about the cost of the items you are throwing out. I can assure you the money will be more than saved with decreased medical expenses. You will be saving yourself thousands of dollars. Sugary, processed foods belongs in the garbage!
Track You Eating Habits – Keep a food journal for a week. Write down everything you are eating, when you eat it, what you feel like when you eat it. This will make your subconscious thoughts/habits conscious. Again, don’t contemplate this, just do it. Doesn’t have to be perfect. If you saw a top nutritionist, he/she would make you do this.
Make Small Changes – Once you start to learn more about your eating habits from tracking them, then you can make some changes. For example, any sugary drinks, you can replace them with water. Takes a couple weeks to get used to it, but you’ll be amazed. You can apply this same concept to the rest of your eating habits.
I understand you think you are in a tough spot, but it’s simply an opportunity to improve your body and achieve the health that you deserve. You can do it. The journey isn’t easy, but it’s worthwhile.
Hi Marc
I think the reason that body fat percentage increases as people get older is a product of muscle reduction as opposed to fat increase. It is a matter of proportionality. So, while the absolute weight of fat in a persons body may not change over time, the fact that they carry less muscle creates the effect of the obesity range receding. So you are right when you say that health derives from much more than fat levels. But the question remains as to whether muscle loss that results from ageing, a combination of basic physiological change but also through adopting a more sedentary and therefore unhealthy lifestyle, is actually healthy. So I think I would not fully support the Jackson and Pollock chart.
@Ian – I understand and respect your opinion. Muscle loss as we age is referred to as “sarcopenia”, but it is preventable well into our 60′s. Muscle loss is certainly a variable I should have mentioned in the article (need to update it). Of course, adopting a sedentary lifestyle is obviously NOT healthy, but if someone is losing muscle as they age, it’s not necessarily from a more sedentary lifestyle, it can simply be biological as you point out. The Jackson Pollock chart as I state in the article is not perfect because it’s based on an algorithm, but it’s the best chart I’ve come across. If you find a better chart, let me know!
It appears the colors on the chart would continue in the same directions if the chart continued, but it end at age 56. People older than 56 still care about their health so I wish the chart would continue. I am a 62 year old female with a large bone structure by all standards found on the internet. I swim 40-50 lengths of a pool (not olympic but normal) 3-4 times a week and try to walk once or twice a week. I would like to know what number is appropriate for me. I don’t think the standard would really be the same for women 56 on up to 90!
@Linda – You are certainly right that the chart does not go past 56 years old. It appears that the slope of the line that defines acceptable body fat ranges is linear, so you can continue it. You can see that the difference in 5 year increments is roughly 0.6% body fat, so you can continue the graph downwards and just add 0.6% body fat for every 5+ years above 56. Is this perfect? No, but neither is taking body fat percentage, or defining an ideal range, but it’s a helpful guideline. Hope this helps!
Hi,
I’m 39 years old :
Height: 5.4 feet
Weight : 177lbs
Fat %: 24%
Lean muscle mass : 137 lbs..
My question is … I have been going to the gym for the last 2 months and have lost 20 pounds, 6% fat and increasse lean muscle mass by 2.5 pounds.. by only doing cardio no weight training … I have been doing 60 min. of cardio a day but still manage to increase my muscle mass. I have always dreamed of weighing 140 pounds but it seems not realistic considering my lean body mass is 139.5 … How can I loose lean muscle mass ???? in order to be able to reduce my weight to 140 ????
@France – Quick question, how are you measuring your body fat? Have you measured it with multiple methods (i.e. body fat calipers at the gym with a smart trainer, body fat scale BIA?
Hi Marc,
Thank you for responding so quickly. Indeed, the fat percentage was measured with fat calipers at the gym with a professional trainer.
@France – I think body fat calipers are more reliable than BIA, so sounds like you are doing the right thing. With that said, I would get another trainer to calculate your body fat as well, just in case. Calculating body fat percentages over time is not easy and unless the trainer is very experienced, the calculations can easily be a bit off. Your LBM sounds very high for your height relative to the average, but maybe that’s just how it is.
I would recommend continuing to lose fat without losing muscle and see how it goes. In other words, see how you look at 20% body fat. You may be very happy. Trying to lose muscle on purpose in my opinion is not a great idea. As you get older, you will start to naturally lose some muscle (sarcopenia), so every pound of muscle you have naturally is a great thing! Also, having more muscle helps keep your metabolism humming. I’m sorry to say but I’m not comfortable advising how to purely lose muscle for aesthetics because this website is also about being fit and healthy as well!
hight 6”
weight 183
male
age 24
hello i have a question.. iv been eating realy well for the last 4 months now. iv been eating the right amount of calories protien fat and carbs every day i balance my meals eat cottage cheese whole weat and never eat take out.
i work out about 3 times a week with weights and i go for about a 30 min run once or twice a week. iv noticed i lost alot of weight i have alittle fat on my belly and alittle on the chest area but i see it improving so im not concerned that it wont go away. iv been using 15 pound weights i do arms chest shoulders and sit ups 20 reps 5 set kind of work out i see im loosing weight but not gaining tooo much muscle. i wanted to know if i should be using maybe 25 lb weights now and also if i work out twice a day 3 times a week is that bad? please get back to me!( i take protien with creatien in it after work outs)
@Frank – Congrats on the results you are achieving. That’s great to hear. Here are my comments:
1) Strength Training Frequency – I think working out 3x with weights is great. For me, lifting 3x per week is the sweet spot. I also think lifting full body 2x per week is another option, but if you enjoy lifting and have the right routine, 3x per week can be fantastic.
2) # of Repetitions – In general, 1-6 reps is considered strength, 8-12 is considered hypertrophy (muscle breakdown/building), and 12+ is considered endurance. In a perfect world, you would lift in each of the three rep ranges, just being careful with the strength rep ranges. I personally don’t go below 6 reps because the stress on my joints is too great. For example, you could have one workout where you are lower rep, around 6-8 reps, then another where you are 8-12, then another where you are 15-20. You could even split it up by month, like in a “periodized” program.
In general, I do think you should try to lift heavier weights and progress your workouts over time. For more reading, check out this article:
Progression 101
hi marc, hope you can publish an article on how to bust plateau anytime soon..thanks..
Hi Marc,
I am a 42 years old woman. I workout 5-6 days a week. Lifting weights mostly and some cardio. My body fat varies from 19% to 18.6% and I weigh around 123.4 to 124 lbs and I am 5″5. The thing is that I would like to reduce my body fat to 17% and it just seems to be taking forever. I watch what I eat, in that I keep track by writing everything and avoid carbs. I also track how many calories I burn when I workout by using a heart monitor. I often visit your site here to get workout tips so as not to hit a plateau and I think I am doing everything correctly, however my body fat is not going down as quick and I do see the importance of losing fat and not muscle and that’s why I make sure to focus on lifting weights. Do you have any addtional advise to help me decrease my body fat. Btw I use a scale to measure my body fat and I measure it daily.
Thanks
@Gerri – Sounds like you are taking your health very seriously, which is great to see.
If I were you, I would think critically about your body fat goal. At the end of the day, it’s just a number. Do you look and feel great where you are right now? I mean 18.6% is awfully close to 17%. The other thing to consider is the body fat algorithm. As you age, whether or not you are gaining more body fat, your body fat percentage will go up using any measurement device! It’s because it’s built into the algorithm. Another way of saying this is if you were 26 years old and took the same exact skin fold measurements you have now, the reading would probably be like 15-16%.
Ok, so with that said, it sounds like you are hitting a bit of a plateau, but you are still going in the right direction. That’s great. Once you are already lean, it becomes increasingly difficult to lose body fat. I would recommend re-reading (or reading if you haven’t read it yet) My How To Get Ripped article. Keep in mind even if you are losing 0.25lb per week, you are still only around 4-6 weeks from your goal!
Thanks for participating on BuiltLean and reading the articles! Good luck on your fitness journey.
Hi, I just stumbled across this site and I like what I am reading, definitely very informative…I am a mom of 5 who used to be 200lbs and am now down to 125lbs over a period of 5 years, my body fat is 13%, and I’m 5’6 and 31 years old. While I am happy with my weight now, I still have a flabby belly…my question is if its possible to lose that without surgery after 5 kids? (I eat very healthily…very little processed foods and workout at least 3x a week plus I do a 20min ab workout on alternating days)
@Maria – Wow is all I can say! Congrats on your transformation. Very, very impressive.
13% body fat is VERY low for a woman. That’s less than most fitness models. I’m surprised to hear you still have a “flabby” belly at such a low level of body fat. Maybe it’s excess skin after the pregnancies + being at 200lb? I’m not really an expert in this area I must admit. I do encourage you to speak with your doctor about it and see what he/she has to say, or check out some other blogs/website that you can trust for good, honest information.
Again, congrats on losing all that weight and I’m sorry I can’t provide more insight.
Hey Marc,
Do you happen to know what measurement technique (i.e., DEXA, UWW, skinfold, BIA) was used to develop the Jackson-Pollock charts? I ask because there can be a fairly significant variation between these different methods. My DEXA results usually indicate about a 5-6% greater body fat value when compared to the results from skinfold calipers used by a skilled operator. (Which, by the way, ticked me right off the first time! Thought I was one number, and found out it was 6 percentage points higher!!)
Thanks,
Ted
@Ted – Sorry for the late reply ted. I came across an article a while back on Jackson Pollock and how they created their methodology, but I searched around and couldn’t find it again. I do know that they contributed a quadratic equation vs. the linear model and they have different number of sites (3, 7, and 9). In addition, I’m pretty sure the results were compared to hydrostatic weighing in order to create the skin fold algorithm. Jackson and Pollock did their calculations in the 70′s, whereas DEXA wasn’t invented until ’94.
Body fat percentage is never perfect. I personally prefer skin fold calipers because that’s aesthetically what matters. Think about what you are looking for aesthetically and how you want to feel. Whatever the body fat percentage is, it is.
The only way to know a human’s body fat percentage with certainty is cadaver dissection!
Hi marc.I’m:
-24 years old
-168 cm @ 5ft.5
-62.4kg @ 137.5 lbs
total body fat measured was 16.6%, visceral fat is 5% and subcutaneous fat is 10.1%
(measured using some kind of machine which I have to hold on to 2 bars and the results shown on the indicator after 1 minute)
My question is how can I reduce my total body fat to about 10% or to a percentage which can reveal my abs or show my toned body while maintaining my muscle mass?Is it possible to maintain my muscle mass without losing my current weight?I’m just aftraid that I might look quite thin if there is loss in my current weight but I know that to get ripped, you have to lose some amount of body fat or reduce your calories intake in order to get that result?I’m quite happy with my current shape right now, just that I need a guide on how to look tone and maintain my size at the same time. Am I suppose to go for circuit training, full body workout or split body workout?Thank you Marc.
@Mika – I completely understand your question and I’ve helped A LOT of people in your same situation go from lean to very lean.
I have some reading for you to do:
How to Get Ripped
Full Body Workout vs. Split Routine: Which is Better?
These articles should answer your questions.
Thanks for the quick reply, Marc. So here’s part two of my question: Depending on which charts you look at, the “overweight” category typically starts at around 20-25% BF. As I mentioned, I just had a DEXA and came in at 20%. 21% is considered overweight (according to the chart that was included with the analysis). At 20%, I’m pretty trim. No doubt there is fat there to lose, but I just can’t imagine an objective fitness/medical professional calling me “overweight”. So, just where did these numbers come from? Do you happen to have any references that show that BF% > 21% is unhealthy? Do you generally agree with such values? If not, when do you think a person “crosses over” to a body comp that has negative health impacts? I mean, clearly one has to have some fat or you’ll die. When does it turn from a positive to a negative, health-wise? Do you happen to know of research that supports any of this? I should add that the charts in the analysis I got are made specifically for DEXA and not for calipers, although that just makes things even more confusing, as the DEXA usually registers about 6% HIGHER than calipers, which would imply that “overweight” would begin 6 percentage points LOWER (or at 14%!!) when using calipers. I’m concerned that people (me!) may be going for levels of BF that are lower than necessary if good health is the primary concern (rather than definition, cut, or contest prep.). Thanks again for your time and information!
ted
@Ted – I understand your anxiety and appreciate your attention to detail. I still think the jackson-pollock charts are pretty solid, so I would follow those for your age group. As I said before, the only way to know you body fat percentage perfectly is to be a cadaver. Some people say the “pinch and inch” test is a decent measure of body fatness and health. If you can pinch more than an inch of fat on your body, may be worth losing a bit more. In terms of health and fatness, there is a correlation between body fatness and poor health in that people who have more body fat tend to eat poorly and not exercise and thus have worse health. With that said, there are literally sumo wrestlers who are in perfect health just because they exercise so much. Furthermore, genetics has an impact. I don’t want to confuse you anymore and dig into a hole that doesn’t end. If you exercise (strength, cardio, flexibility) and you eat nutrient dense, unprocessed foods in a balanced way, and you look like you are lean, I wouldn’t care at all what any machine said about body fatness. One more thing, I just did a BIA test that said I was at 16% body fat, then body fat calipers are around 6-7%. I personally only care about body fat calipers and NOTHING else (especially true as you get leaner)! Do you have a lot of energy? Do you like how you look? That’s what matters!
So…here’s my stats:
age: 22
height: 5’6″
frame size: small-medium
May 09, 2011
weight: 90
body fat %: 3%
Aug 03, 2011
weight: 112
body fat%: 17%
Nov 08, 2011
weight: 105
body fat%: 9%
I’ve been trying to gain weight the past six months, lost some, and now I’m trying to gain some again. My ideal weight is 120 pounds. How can I reach this weight, upping my body fat percentage a bit and gaining muscle as well??
@Dani – I think the answer is simple, but difficult to implement: (1) eat more food and (2) lift heavier weights over time. Focus on basic compound exercises (squats, lunges, push, pull, and twists. How much weight you gain is something you can track every week by weighing yourself and every month with body fat tests. In terms of eating, you may need to eat 5x per day. In terms of calorie level, you basically need to do the opposite of what this article suggests: http://www.builtlean.com/2011/01/18/how-many-calories-should-you-eat-to-lose-weight/. I do plan on writing a lengthy article on how to build muscle, so stay tuned!
hi my weight is now 152 , have lost 24lbs and body at is 29 percent …