Body fat percentage is thankfully gaining more popularity as an effective marker of overall health and fitness instead of the BMI Index.
Body Fat Percentage – is the amount of body fat (lb, or kg) divided by total body weight listed as a percentage. Body Fat Distribution – We all have different body fat distributions, or how fat is distributed across our body. Body Shape -Similar to body fat distribution is we all have different body shapes, so two different body shapes may have the same body fat percentage even if they don’t look like it.
Muscle Striations – As an individual becomes more defined, the actual muscle can be seen more clearly, which looks like thin rods, referred to as striations. Vascularity – This is the appearance of veins in different areas of the body as body fat decreases.
Bodybuilders can drop as low as 3-4% body fat when preparing for bodybuilding competitions. Approximately 6-7% body fat for a man is a bit less extreme than competition bodybuilders, but it’s still hovering at a level that is not sustainable for most men. This is a sustainable level for most men where you should be able to see your abs, but they will likely not be as defined as a man in the 6-7% body fat range. There is more fat all around the body at the 30% level including waist, back, thighs, and calves. As men get heavier and heavier gaining more fat, most of the fat is funneled right in the stomach.
Similar to the 35% level, even more fat accumulates in the stomach and waist region, so that waist sizes can approach 45 inches, or more.
This is still considered a very low body fat for women, which is similar to the 6-7% body fat for range men. This is on the low end of what’s average for most women and is characterized by a shape that is neither too slim, nor overweight.
While most men have fat funnel into their stomachs, as the body fat of most women (but certainly not all) increases, this fat tends to accumulate in the hips, buttocks, and thighs. The hips become even wider at this level of body fat and the face and neck will appear rounder and more full. The hips and thighs grow larger so that hip circumference can reach 42+ inches, waist of 35 inches, and thighs over 25 inches.
Given how confusing measuring body fat percentage can be, I hope seeing these body fat percentage pictures was helpful!
I’d like to know, are those lower fat percentages tightening their muscles or are they relaxed? One thing I’m skeptical about before starting built lean is that I might just become a skinny scrawny guy at low body fat as I have no lifting experience.
Fat underneath the chin should start to subside as a man dips below 20% body fat and heads toward 15% body fat. One thing I’m skeptical about before starting built lean is that I might just become a skinny scrawny guy at low body fat as I have no lifting experience. Additionally, how long did it take to go from your before to your after picture on this website (~20% to 6%); was this done by your version of the Built Lean program?
Would someone (theoretically) notice a big change in how their face looks going from 14% BF to around 7-8% BF or have the gains as far as facial appearance been maxed out around 14%?
If it is the case that facial appearance improves at lower body fat levels, then I would most certainly love to join the Built Lean program! I go by measurements and how I look in pictures now, but it is nice to see visually how different people look at different body fat levels. In order to get to 10 to 12% BF should I continue to increase cardio work or increase weight training? From my perspective it looks like Spencer lowered his body fat in the process, but it's also possible that it's unchanged from the first picture.
It's important to note that the raw weight difference between before-and-after-pictures rarely reflect true lean muscle gain. The implication of this being that a 185 lbs guy might find himself gaining 4-5 lbs within the first weeks of a muscle gaining phase, most of which is solely the result of increased muscle glycogen stores, body hydration, and more stomach content. A key lesson people should take away from Spencer's success story is the rate of his weight gain. In my experience, aiming for about 2 lbs per month is much more reasonable for most people with some training experience (i.e. If you've had success with the Leangains approach to intermittent fasting, and would like to share your results with my readers, feel free to send me your success story.
I don't have time to keep up with the going-on's in the forums, and I don't know if the weight training community has taken note of these studies yet. Since most people's eyes glaze over when someone starts talking cell biology, imagine your cell as an avocado. Skin and edible part: this is the cell membrane, also called the lipid bilayer, or the phospolipid bilayer. Obviously, this is a vastly simplified version of the cell, but I've found the avocado analogy somewhat helpful in dumbing down the cell and its workings. The fact that n-3 is incorporated into the plasma membrane of all your cells - be it brain cells, muscle cells, and so forth - explains how these fatty acid can have so diverse effects on human physiology and health. Controlled studies have clearly established the positive influence of n-3 intake on cardiovascular health. Dietary epidemiology have also shown a link between n-3 and mentally debilitating disorders such as Alzheimer's and depression. Other epidemiological trials have suggested a protective effect of n-3 on cancer and tumour growth; in particular, prostate, breast and colon cancer.
Freedom from disease and a sharper mind is all good and well, but what what about biomakers related to body composition? In honor of the start of my Cut Down to 10% Body Fat Before Memorial Day Weekend Competition. It’s not just exercise that will help you cut your body’s fat and get in better shape like others smart one. So in general, you’re saying that a physique with low body fat is more attractive than one with more muscle but also more fat? It seems to me that unlike those of men, the pictures of the women in the middle row (ranging from 25-35% body fat) don’t show as much difference among them. Gee, my body fat has been measured all over the place using under water testing, calipers, measurements, handheld machine, body fat scale and so on…I ammtold anywhere from 17-23% that is a huge range and none of the methods agree even when retaken to see if the numbers are the same. What would cause a man to register at 10%-12% or maybe even less, but look more like the 15% picture. I have not done any weight training in a year now but am familiar with moderate to advanced training. I recently had a bone density scan and later on when the doctor was going over the scans with me she said that I had a 31.2% body fat percentage. AlmondsAlmonds contain a good amount of healthy fats — polyunsaturated and monounsaturated fats. Since things have cooled down a bit and I need to get back into the habit of writing, I'm gonna kick off this month with an article that touches on a few factors that I believe are important for anyone wanting to maintain a lean appearance at all times of the year.I've never been a fan of the bulk and cut approach. Just like Tanner's success story, it is an excellent example of muscle gain without the chunk.
He seems to have more of a tan here and the lighting in the first picture smoothes him out a bit. The gain can be more or less dramatic depending on the carb content of your diet during the fat loss phase versus the maintenance and muscle gain phase.


It works out to less than 0.5 lbs per week, which is quite far from the often recommended 1 lb per week during bulking.
Well, let's just say that I'm very excited to report about the results from two new studies that sought to answer that question. I hope they will, because these findings are - by far - the most interesting thing I have come across in a long time.
And since we're on the topic, let's also do a quick no-BS review on what they are actually good for.
The pins are membrane proteins, some of which are nutrient transporters for glucose, amino acids, and so forth.
Included in these are glucose transporter type 4 (GLUT4) and amino acid transporters, for example. A large part of these layers consists of fatty acids and their structure is highly dependent on the fat composition of your diet.
The role of n-3 as a modulator of inflammation is also well recognized and the fact that omega-3 fats down-regulate genes involved in chronic inflammation makes it likely that n-3 intake can reduce the risk of atherosclerosis. Furthermore, n-3 may affect the development of many facets tied to brain function, such as intelligence, vision and mood. Do you think that reflects the general appearance of women or the lower availability of pictures of women with defined ranges of body fat?
I haven’t gotten my period in a while, and while she said that my body fat was reasonable, it would be good to increase it a little because it might not be high enough for my body. I would do the Built Lean program, but I don’t believe the nutrition part would be practical here, and therefore not a fair test or use of the program. Celery is extremely low in calories, full of fiber, and contains calcium and vitamin C that aid in weight loss.You can drink half a glass of celery juice before eating your lunch or dinner to help cleanse your system. An approach often taken to the extreme by some of my peers, with the net result being that they only look decent during the summer months.
Though I can't really say I go very deeply there, he just had me write a short treatise on intermittent fasting. And yes, I will switch it up a bit; instead of ripped young guys, I'll feature a female and a Type 1 Diabetic up next. If you don't give a damn about the effects of n-3 intake on health and fat loss, feel free to skip the first part of the article and go to "Omega-3 Fatty Acids and Leucine Resistance."). The dark skin and the edible green flesh is the plasma membrane, which consists of two thin layers made of fatty acids.
Pretend these pins had the ability to move up and down through the skin and flesh of the avocado.
For example, infants who do not get enough n-3 from their mothers during pregnancy might be at risk for developing vision and nerve problems.
In summary, people with poor insulin sensitivity (obese) usually see an improvement with n-3, while lean subjects see no or only modest improvements.
I’ve already lost 18lbs and gotten better muscle visibility through your nutrition guide and weightlifting. Not only does belly fat make your figure unattractive, it also increases your risk of high blood pressure, diabetes and fatty liver disease.Many people try dieting to lose belly fat, but this is not the optimal solution.
A study in the American Journal of Clinical Nutrition has proven that eating almonds suppresses hunger. Two questions I will ask now are:(a) When you say your protein intake is higher, what is that value? It's fixed now though, so feel free to subscribe if you would like new content sent to your email or RSS reader the second it's out. The word for this is translocation, or protein targeting depending on how fancy you want to get. Keep in mind that "lean" in a clinical context is 15-20% body fat for males and around 25% body fat for females. The ideal way to get rid of belly fat is to choose your foods wisely and do some physical exercise daily.Knowing what to include in your diet is half the job, the other half is doing exercises daily that suit your body type. An additional benefit of celery is that it contains apigenin, a natural compound that reduces the risk of ovarian cancer in women.5.
The "avocado core" is the cell interior, which react in response to signals from the cell exterior. I’ve started count my calories, change my eating habits and also doing my regular exercise. Certain foods actually help reduce stubborn belly fat and will get you well on your way to enjoying a slimmer physique. Perhaps it's because I'm more impressed by feats of great relative strength, for which leanness is critical. Just to let you know that your website has a lot of good and useful information on it to help people get lean and also helping obese people like me. The nutrition part is difficult, as I work in a remote northern camp, and am subject to eating camp food.
So, always keep roasted almonds handy and enjoy them as a snack or in salads or other dishes.2. WatermelonThe American Dietetic Association declares watermelon as a perfect food to reduce belly fat.
They are packed with minerals, dietary fibers and vitamins.Eating a plate of cucumber salad daily is an effective and healthy way to cleanse your body of harmful toxins released by the digestive system and lose weight. Watermelon contains 91 percent water and when you eat it at the beginning of a meal, it fills you up without adding a substantial amount of calories to your meal.Plus, it keeps you feeling full longer and also helps combat water retention. As an added benefit, eating cucumbers daily can give you radiant, glowing skin because they are rich in vitamins B and C.6. Possible in this case meaning if I could maintain my sanity, social life and not feel miserable. This juicy fruit is also rich in vitamins B1, B6 and C, as well as potassium and magnesium.
It is a great addition to a low-calorie and low-fat diet.An interesting study done at the University of Kentucky revealed that drinking two glasses of watermelon juice every day for eight weeks reduces body weight (especially the fat around the belly) without altering muscle mass. It contains a compound known as 9-oxo-ODA that helps reduce lipids in the blood, which in turn helps control belly fat. Regular consumption of watermelon also lowers the risks associated with coronary artery plaque accumulation and heart disease.3. This compound also fights chronic diseases associated with obesity.Plus, the powerful antioxidant lycopene in tomatoes offers plenty of additional health benefits like reducing wrinkles, fighting cancer and reducing cholesterol levels. BeansRegular consumption of different types of beans helps reduce body fat, develop muscles and improve the digestion process. Tomatoes are an excellent source of nutrients like iron and potassium and are rich in vitamins A and C.
Beans also help you feel full for a longer time, thus keeping you from overeating.This happens as beans are an excellent source of soluble fiber. So, to enjoy a healthy body, include tomatoes (in both raw and cooked form) in your daily diet. This fiber especially targets belly fat, helping to break it down so the fat can be eliminated from the body.
I really like the information which you have shared in your post about the fat reducing superfoods.
Staying there was.But I'd come a long way since my semi-starved modelling career and had managed to adopt a new perspective on things. Asif Ali March 31, 2014 at 10:30 am ReplyDear Sir, M working in Office on Morning 9am to 9pm so i also to till this time very tied and stress, after that i no have option for walking or exersice,, in one day i take light break fast and light dinner only but no benifet.


You can easily include beans in your daily meals by adding them to salads, soups or side dishes. I'm a little heavier than I was in October, but not by much.Maintaining the lean stateI use and work with four different approaches to intermittent fasting.
Berenice May 11, 2014 at 6:59 pm ReplyI just want to know more about to reduce belly fat and fat-burning foods for I just can see the 1st 6 of each top10. Incorporating intermittent fasting as a lifestyle diet that is very sustainable in the long run. The difference between this and other approaches are in the form of much looser guidelines and lessened focus on macronutrient and calorie-cycling.
Its really interesting to learn new stuffs that can help me live a very healthy life Yashaswini June 15, 2014 at 3:02 am ReplyVery informative. Slow bodyrecomposition can still occur.The diet changes depending on what my clients favor, but they have many things in common. Left are the lowest common denominators that I believe are conducive to maintaining, or achieving, the lean state. Very good to share Geeta Gangwani July 12, 2014 at 6:40 pm ReplyI really like tips of reduce Weight! This picture was taken a few days before we switched to a fat loss diet.Intermittent FastingWell, this one was fairly predictable. Nevertheless, it needs to be addressed first and foremost in this article since it played such an important role for me. Intermittent fasting was a key factor in allowing me to stay very lean and looking great 365 days a year. While I don't think intermittent fasting is for everyone, it released me from the chains of feeling the need to eat every 2-3 hours. It spared me the torture from having to be content with tiny kindergarten-style meals that would only leave me wanting more.Some people may feel differently.
Maybe they feel "just right" after a small meal every so often, and maybe they maintain a low body fat doing just that. That's how I'm wired and trying to fight against my natural inclinations always caused me to fail.Intermittent fasting is in my opinion a very effective way to maintain some hedonism in your life while staying lean. I wouldn't be able to do that on the six-meal-a-day-diets I tried to maintain on in the past. These dietary fundamentals can be said to establish a low body fat settling point (not the same as set point). This is what you can control to make sure you remain lean despite not having the genetic makeup for it.
And it feels great.However, I should note that these rules are meant to be broken from time to time. Flexibility and a non-rigid mindset are important traits to make this work.Robert has been on a lean gains diet for almost four months without any noticeable fat gain. He's made substantial strength gains despite only gaining 4 lbs.ProteinSome people rely heavily on cardio in order to maintain their leanness. In my view cardio as a strategy to maintain a low body fat percentage is not only time-consuming, but also a sure-fire way to hamper muscle and strength gains.
Studies show no additional benefit in going higher than that, assuming adequate calorie intake. I put great emphasis on it in every diet I design and believe it needs to be kept higher than the generic guidelines.First and foremost, the effect on satiety is far superior to both carbs and fat. This ensures good diet compliance, since you won't get hungry and risk overeating.Secondly, TEF (Thermic Effect of Food) is much greater for protein than for both carbs and fat. It's so significant that a researcher named Livesey proposed that protein should actually be counted as 3.2 kcal and not 4 kcal as the current guidelines state. For fat loss additional benefits arise in terms of greater satiety, accelerated fat loss and sparing of lean mass.Food choicesMost of your diet should consist of whole and unprocessed foods.
One critical mistake people make when transitioning from dieting to (failed) maintenance or a muscle gaining diet is changing the food composition of the diet significantly. Out goes the fibrous veggies and whole food protein and in comes the refined carbs and protein shakes.
Most people don't have a problem gaining weight, they have trouble keeping it off - especially after dieting and reaching a low body fat percentage.What you ate during your fat loss diet, satiating foods like veggies, fruit, berries, meat and cottage cheese, should also be a staple of your diet regardless of goal (muscle gain, bodyrecomposition, lifestyle).
Chew your calories, don't drink them.While I'm not big on supplements, there are a select few that should be added to your diet if there is a need for it. For example, calcium increases fat excretion and Vitamin D plays an important role for metabolism. Making sure there is no lack of these micronutrients is therefore conducive to maintaining the lean state. It added informative nutrients substances that could fights different kinds of sickness and diseases.
Through this page people will love to visit your website and acquire more practical knowhow in caring themselves.
I've mentioned the potential benefits with regards to partitioning in the past, but this time I'd like to put a little more focus on the behavioral aspects. Natural fruits vegetable are everydays necessitY in our body.making it healthy energetic and wide. Simply put, there's a tendency for people to go lax and take too many liberties on diet setups and don't cycle phases of over-and underfeeding cycles.Surplus calories should not be consumed each and every day, but in conjunction with training - when they are likely to be used for repair of damaged muscle tissues and recovery of glycogen stores. Conversely, slight underfeeding on rest days may have benefits mediated via mechanisms that kick in during calorie restriction (on top of the independent and positive effects of intermittent fasting), such as improvement in blood lipids and other health markers.And then there's the fact that people simply get more productive with a lessened focus on food on rest days - they get stuff done. It's certainly not something that occurs with prolonged dieting, where thoughts of food may become overwhelming and obsessive. I've noticed I am at my most productive during those days and I certainly don't experience "dieting" symptoms such as increases in hunger.So, cycling between overfeeding (training days) and slight underfeeding (rest days) is another excellent strategy to remain lean regardless of your goal.
There will be tempting foods, maybe alcohol and various snacks and they will likely deviate from their diet.
And when some people deviate from their diet, they lose control and overeat (usually on a plethora of sub par foods and snacks). Learning how to tackle social events that involve eating is therefore important for anyone wanting to get lean and remain lean - unless you plan on living your life like a hermit.These events can be made into smaller issues with a good dose of self-control. But I can't assume that everyone is able to "eat in moderation." No, I have special strategy for such occasions.
Assuming the event is in the evening, and that the client initiates his feeding phase around noon, I tell them to eat their full allotment of protein for the day before attending the event.
They should keep everything else low; fat and carbs are consumed in whatever low amounts that are contained in the high protein foods eaten before the event. This creates a big caloric buffer for social eating AND ensures that the client comes to the party reasonably satiated and less prone to eat a bunch of junk.Consider this easy and non-challenging strategy yourself. It has been a great help for myself and many clients.Summary* I follow intermittent fasting to maintain a shredded physique 365 days a year. For me and many others, it's an excellent way to enjoy dietary freedom without feeling deprived and constrained to your diet.* I maintain a high protein diet and cycle carbs and fat depending on day.



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Comments »

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