I’ve discussed 5 Ways to Measure Your Body Fat Percentage, Ideal Body Weight Formula, and even showed you Body Fat Percentage Pictures of Men & Women, but what is your ideal body fat percentage? The chart below from the American Council on Exercise (ACE) is one of the most commonly used body fat charts.1 As you can see, women have a higher body fat percentage relative to men for a given level.
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. AccuFitness is the maker of the popular Accu-Measure Body Fat Caliper, which is a one-site skinfold body fat measurement method. In case you don’t understand how to read this chart, just find your age on the left hand column, then see the corresponding body fat percentage to the right. You may have noticed as your age increases, your acceptable body fat within these ranges increases as well.
Digging a little deeper, there are 3 types of fat: subcutaneous (under the skin), visceral (around the organs), and intramuscular (in between muscle, like a marbled steak). With all this said, please don’t allow the media to affect your perception of your own body. If you achieve 12% body fat without losing any muscle, then your body weight will be 175lb.
Regarding losing body fat from the midsection, it’s primarily a nutritional challenge. 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. 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. I measure my body fat daily with each tool and average the values for each technique on a weekly basis. 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. It’s possible your body fat is that low, but just from my experience, it may not be accurate. 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?
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. 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?
Key Concept Discard any unused portion of an ampule’s contents, because no way exists to prevent contamination of an open ampule. A prefilled syringe, for example Tubex or Carpuject, provides a single medication dose prepared by a manufacturer or pharmacy. Key Concept Remember: Medications and their packaging cannot be disposed of in the community sewer system.


Intradermal injections, often used for diagnostic testing (“skin tests”), are shallow injections given just beneath the epidermis. Key Concept If administering an intradermal injection, instruct the client not to scratch or pinch the site.
Subcutaneous injections are administered into subcutaneous or adipose (fatty) tissues located below the dermis (Fig. Subcutaneous medications must be soluble and of sufficient strength to be effective, yet safe for surrounding tissues. Key Concept Always rotate injection sites for clients who receive injections on a regular basis.
Intramuscular injections are given in muscles situated below the dermal and subcutaneous skin layers. Intramuscular injection is the best technique when medications given less deeply irritate the client’s tissues or when large amounts of medication are necessary.
Nursing Alert When administering IM and SC injections, insert and remove the needle quickly (unlike the intradermal injection). Although the deltoid muscle may be used for IM injections, it is large enough only for small amounts of medication. The rectus femoris muscle lies medially to the vastus lateralis.Identify the injection site in the same manner as that for the vastus lateralis (see Fig. Nursing Alert IM injections must be given into healthy muscle tissue for proper absorption to occur.
Rotating insulin injection sites is particularly important because insulin can atrophy tissue (lipodystrophy) with repeated injection in the same site. What is a healthy, realistic body fat percentage to shoot for so you can have that lean, toned body you desire?
Women have more fat because of physiological differences such as hormones, breasts, and sexual organs. When you buy the product, AccuFitness includes a body fat percentage chart based on research by Jackson & Pollock (which has become the industry standard) that I think both aesthetically and from a health perspective is right on the money. So if you are a 30 year old man, a body fat percentage of around 12.7% is considered ideal.
The amount of subcutaneous body fat you have may stay the same, but the visceral and intramuscular fat may increase as you age.
Ace Lifestyle & Weight Management Consultant Manual, The Ultimate Resource for Fitness Professionals. Healthy percentage body fat ranges: an approach for developing guidelines based on body mass index. Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis. What I would recommend is tracking your food intake for a few days and then seeing how many calories you are eating.
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. Medications for injection may be supplied in a single-dose ampule, single-dose or multidose vial, or prefilled syringe (Fig. If the entire amount of medication is not needed, discard the excess amount into the designated receptacle before administration. The major difference is the choice of the site, the needle used, and the angle at which the needle is inserted.
Rationale: Usually, bunching the skin will ensure that the injection is made into the subcutaneous tissue and not the muscle beneath.
Rationale: It is important to have a needle that is short enough to just reach the subcutaneous tissue and not extend into muscle.
Explain to the client who is reluctant to lie down that this will be the safest and most comfortable position. In most cases, 1 mL is the maximum amount of medication that can safely be given in this site. This muscle may be used for IM injections in infants and children younger than 3 years because it is the largest muscle mass in this age group.
If a client requires frequent IM injections, rotate the sites and note on the client’s medical administration record (MAR) or a “site rotation map,” which site was used each time.
We all have different shapes, sizes, and fat distribution profiles, but I think the chart above is a good starting point. I would like to cut this percentage to about 12%, but I don’t want to lose any weight overall. 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.
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.
When mixed with a diluent, these medications are often fairly unstable and may deteriorate rapidly. The body absorbs IM injections much more rapidly than SC injections, because of the greater amount of blood supply to muscle tissue. Spreading the skin would not allow sufficient subcutaneous tissue to prevent intramuscular injection. However, a longer needle with a larger bore is used, most often a IV2- to 2-inch, 20- to 22-G needle, depending on the type of medication. Rationale: Clear identification of the area is difficult, and the muscles will be tenser while standing.


Little risk of injury exists with this site because no large nerves or arteries surround the area. Older individuals tend to have a lower body density for the same skinfold measurements, which is assumed to indicate a higher body fat percentage. I work at a highly busy job and I am always off my feet and constantly lifting things and climbing ladders. I just started training for a half marathon that takes place in mid-October and decided to check my body fat. I’ve already lost 18lbs and gotten better muscle visibility through your nutrition guide and weightlifting. Remember, if the medication is a controlled substance, another licensed nurse must witness this procedure and document it in the designated manner. Tuberculin syringes, which identify hundredths of a milliliter and can hold a total of 1 mL, are commonly used. This method is used for small amounts of medication that require slow, systemic absorption. Subcutaneous injections are given in areas where bones and blood vessels are not near the skin’s surface.
It is important for the nurse to be thoroughly familiar with IM injection sites and the technique for administering these injections. In addition, the client may experience a vasovagal reaction and faint, sustaining injury as he or she falls. The ventrogluteal site is safer and less painful for IM injections than the dorsogluteal site, through which the sciatic nerve runs. Use this route in children only if they are older than 4 and only if the medication to be administered is not irritating to the tissues, the volume is very small, and the medication will be absorbed quickly. Locate this site by placing the palm of one hand over the greater trochanter and the palm of the other hand over the knee; identify the injection site anteriorly and laterally, halfway between these two points (see Fig.
Many adult clients find the rectus femoris site uncomfortable; it is often used in adults only when other sites are contraindicated.
Older, athletic individuals, however, might not fit this assumption because their body density may be underestimated. 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.
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.
Because the tuberculin syringe has a very small diameter, it can be graduated in hundredths and tenths of a milliliter for accurate measurement of very small amounts of medication (In Practice: Nursing Procedure 64-2 and Fig.
Generally, the duration of SC medications is longer than that of other parenteral medications.
One common site is the outer aspect of the upper arm, above the halfway mark between the elbow and the shoulder. However; a thin client may need to be injected at an angle of a lesser degree (as small as 45 degrees).
Rationale: Their muscles in this area are not yet developed and are not of sufficient mass. The fat layer is thinner in the ventrogluteal area, and the gluteal muscle is thicker, even in very thin clients. Rationale: Disadvantages of this site are that the sciatic nerve and numerous blood vessels run very close to it.
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. I’ve started count my calories, change my eating habits and also doing my regular exercise.
Rationale: It is important to choose an injection angle that will ensure the medication is delivered into the subcutaneous tissue and not the muscle. In addition to requiring a longer and larger-gauge needle, IM injections are more difficult and dangerous than SC injections.
Rationale: This positioning aids in relaxation of the gluteal muscles, making the injection more comfortable. One disadvantage of the ventrogluteal site is that the client may never have received an IM injection in this area, which may cause anxiety. The deltoid muscle is located on the lateral aspect of the upper arm, 1 to 2 inches below the acromion process (see Fig.
Should contact with the sciatic nerve be made while administering the injection, nerve damage—resulting in permanent damage or paralysis—may occur. My question is what can I do to lose this belly because the muscle is there its just my belly that kills me. 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. If the volume of medication is greater than 1 mL, the subcutaneous route is usually not recommended or two sites must be used.
The needle must be injected deeper into the client’s body, penetrating the epidermal, dermal, subcutaneous, and muscle tissues. Another disadvantage is that the client can see what the nurse is doing, which may also increase anxiety. If the medication is thick, injecting into the muscle may be more difficult (In Practice: Nursing Procedure 64-4). Identify the injection site by placing the index and middle fingers over the acromion process. Hepatitis B vaccine and tetanus toxoid are examples of medications often given in the deltoid muscle. 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.



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