I’m back, and because I haven’t blogged in a while you get a nice long post =) with lost of juicy fitness info.
Body Fat Percentage
A question on my last post about body fat% got me thinking, researching, and writing…
“Hi! I’m back with a question… I’m reading all this stuff about body fat % and fat burn zones and such. I want to set a % goal but according to “the charts” I’m only 3% above the lowest recommended… I’m at 24 and it says women 20 – 40 should not drop below 21%. I just don’t understand I guess… I was thinking (before reading that stuff) that I would make my goal half, so 12%, but now I’m confused =)“-Stephenie
I had never heard of 21%. I was always told 12%. I immediately did a search, and put a question out on twitter to see what I could find. It looks like either people disagree, or that the 21% is a “healthy body fat range” that doesn’t take into consideration activity level or amount of muscle mass (the first graph).
Courtesy of Wikipedia Source: Thomas A. Owens
Courtesy of my new fitness friend on twitter @benJamteal.
I’m at 20% right now, only because I gained more muscle. So, my fat ratio(%) went down. If there are women out there who don’t have a lot of muscle mass and are just losing weight, and not gaining muscle it could be unhealthy to be below 21%.
For example…
I currently weigh 151 and have 20% body fat…I still have 30 lbs of fat on my body, and 121 lbs of lean body mass.
If I weighed 120 and had 20% body fat. I would only have 96 lbs of body mass which would be a dangerous weight for my height, and would be very unhealthy.
So, it would be unhealthy to get that low…but more importantly it’s unhealthy to not have healthy muscle on the body.
Healthy Vs. Athlete
The difference in the answer is between “healthy” and “athlete”. My goal is to obtain optimum fitness, which for me is “athlete” around 15%.
I’m an athlete by nature, or maybe by genetics. My dad was an All-State football player, and my mom took the silver in the Jr. Olympics. They both were Mesomorph body types, and so am I. However, that was only in their teens, and only in my teens. Now that I’m older my body chemistry has changed more into an Endomorph. So, instead of using my genetics as an excuse, I’m learning the facts, getting educated, and making the choices to get results.
Courtesy of bodybuilding.com
Body Types
I found This free Q&A to find out what body type you are, and how you should be exercising. Before doing the Q&A check out the history, and additional facts at the bottom of this page. My favorite is the “Conclusion.”
“When you know which type you are (or which mixture) and diet and exercise correctly for that type, you will make much better progress.
While some women may think that Kate Moss is the ideal, from a fitness view point she really isn’t. And many women who tend to be endomorphic will save themselves much suffering by not striving to change themselves into ectomorphs, it’s not going to happen. Conversely a true ectomorph who wishes to be a Sumo wrestler would also be in for a big disappointment. “-Paul Becker
I Am Healthy
This all made me realize that I am “healthy” as far as body fat % goes. I sure feel healthier lately. I think more clearly and positively, don’t get sick as easily, get better faster, have more energy, and my entire perspective on life is better.
I’ve lost over 40 lbs since I had my last kid, but it wasn’t until my fat percentage was in the “healthy” range that I really felt a difference. Body fat percentage really does effect the chemistry of the body.
I’ll keep paying attention to my body. When I feel that I’m at my body’s optimum fitness point, I’ll start focusing on maintaining. Still never going below 12%.
Training
I put 90% of Christmas Gift Money towards debt, then put a little to things we needed, and had just enough to buy some more sessions with my trainer.
My next session is next Tuesday and I plan on asking her a bit on the subject of fat% and body types. This will really help me get ready for surfing, and that is still very very exciting to me and more importantly, motivating!!!
What motivates you and keeps you motivated?
January 2nd, 2009 at 10:49 am
whew at least i’m “acceptable”…but yea i really want to get down to the “fitness” percentage.
January 2nd, 2009 at 11:07 am
I’ve been in both categories and can honestly say that it’s worth it. Maintaining a lower percentage is a lot easier then getting there. So, i figured I’d get the “getting there” part over with, and it was so worth it.
January 2nd, 2009 at 11:43 am
You’ve put together a great compilation of information here! I agree with Paul Becker’s statement that it is best to look at realistic examples of what you want to achieve. I’m naturally an ectomorph, and so it just makes more sense for me to focus on goals that are realistic for me to reach. Then go for there. Great post!
January 2nd, 2009 at 11:58 am
SupplementPricing:
Amen to that! I’m just starting to learn how many of the models are 30% real, 30% Photoshoped, and 40% unhealthy. There are some models out there that have nice muscle tone. They are more “fitness” models. I simply focus on being the best me. It will be fun to see what kind of abs are hiding under the next 3% body fat I plan on losing =)
January 2nd, 2009 at 12:14 pm
Very interesting reading, thanks for posting this!
January 2nd, 2009 at 4:52 pm
Interesting info- thank you for posting. I have had my body fat taken 2 times but it was a while ago…I will have to see if they can take it again at the gym
January 2nd, 2009 at 4:54 pm
Oh so true how the body fat makes you FEEL different- I can stay the same weight but I can still tell if I’ve got extra fat on me just because I feel it. It’s the amount of muscle and fat that changes.
How do you determine your own body fat percentage? I really want to know mine but I’m not sure how to figure it out.
Let us know what you learn from your trainer!
January 2nd, 2009 at 5:09 pm
The thing about models is they really are freaks of nature. They are built different than most of us. Take for example my inspiration model, she’s 5′ 8″ and weighs 110lbs which would put her in the underweight category of 8% body fat. Thankfully I’m going into this knowing I will NEVER look anything like her, but instead use her leanness, tone and abs as motivation! =)
A bummer for me… I had a personal trainer pinch test me at the gym today and my numbers added up to a whopping 30%… ACK! He said to me that I can go by either the online methods (24% there) or the pincher, but I would guess the pincher is MUCH more accurate. So I got some workin’ out to do!
Thanks for taking the time to share all this info =)
January 2nd, 2009 at 6:23 pm
Thank you for all of your comments.
Sagan:
calipers (under $10) that are designed and adjusted so you only have to do it in one area of your body. When I went to the gym my trainer use and electronic thing
that looked like a game boy hand set ($30+). The results were exactly the same. I’ll stick to my Accu-Measure, but let the trainer use her thing when I’m training.
I use Accu-Measure
Stephenie:
That’s exactly what I do. They say…when you have a goal to put a picture somewhere to remind/motivate you of that goal. How else would I find a pict. that represent muscle and weight loss =) This is referring to women who starve themselves in attempt to look like someone who has a completely different body type.
Sorry about the 30%. That really doesn’t sound or look right. Hu?…maybe they weren’t using them right, they are very particular and hurt like heck when their doing it right …especially the thigh test. Either way, I’m sure you’ll reach your goal…and we will still go surfing in our new healthy bods =)
January 5th, 2009 at 5:46 am
such a good comprehensive post.
me? Ive never done the bodyfat since I did it ONCE years (15?) ago and didnt like what the scalethingysaid.
I decided I could realize that sh** by looking in the mirror.
JUST MY .02
January 5th, 2009 at 6:05 pm
MisFit:
I agree. Most days i don’t even need to look in the mirror. I know when I’m eating healthy, and exercising. I’m just a detail person and love to see results and figure that’s the only number that actually means something.
Happy to hear your .02 any time =)
February 4th, 2009 at 5:17 pm
The mirror is a horrible way to judge… Even ignoring all the bias you carry and the fact that most people have no idea what a particular % looks like on them, it’s still hard to tell because of fluctuations in water and muscle fullness.
Tell you what, I’m a guy and I have some abs, not clearly defined, but they’re there. However, if I eat a very low carb diet, drink 2 gallons of water, and watch my sodium intake for a week, I can (and have) dropped 10lbs in water. Combine it with a controlled refeed and something like glycerine and it’s a solid six-pack. Great for pictures, but means absolutely nothing.
Get a bodyfat test done every 6 months and you’ll see whether you’ve ACTUALLY been eating healthy enough or exercising enough. Also, I mean a real one. Skin-fold is the most economic and you can have your spouse do a simple 7-site measurement. That one-site measurement recommended for the accumeasure is completely useless. You need to use it to measure at least 7 sites (google it). Most of the electric ones are completely off and more or less useless. Try putting a brick on there and it’ll measure it’s bodyfat too.
February 11th, 2009 at 10:27 am
Rob: I totally agree, and that’s why i got this information out there. Some would argue that a computer or tool can’t tell you how healthy you are either.
I think the mirror only shows the way you see your self, or how you might feel about yourself…pure emotion, criticisms, and compared to others.
I think that fat% only works if you keep in mind that every type of body needs a minimum amount of lean body mass not just for bones, and organs but healthy muscle.
Love your comment and opinion. Thanks for sharing.