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13.11.2013
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?
Obviously, depending on where you are, it might take a while to reach your ideal body composition. Visit the Start Here and Primal Blueprint 101 pages to learn more about the Primal lifestyle. Subscribe to my weekly newsletter to receive an eBook called Primal Blueprint Fitness and more - all for free. First a little background: I am a 40-year-old woman who has been pretty active her entire life. I absolutely love carbs and figure that my body is addicted to carbohydrates and uses them for fuel. What is your suggestion for helping my body make the transition to burning fat versus carbs?
My end goal is just to maintain a low body fat percentage, nice muscle tone, and overall health. However, there’s emerging evidence that given adequate adaptation time to a ketogenic diet, you can maintain or even improve power and strength output. There’s also the cyclic ketogenic approach, where you eat lower carb most of the time but load up on Primal safe starches and fruit post workout. If you’re balking at increasing body fat, 14% is very low body fat for many women and looks quite different than 14% on a man. Bottom line, though: if you want to become more of a fat burner, you have to cut back on the exercise because the CrossFit is exhausting your glycogen stores and demanding that they be replenished with more carbs. I am a 14 year old boy that is 15 to 20 pounds overweight and I am doing the Primal Blueprint diet and doing the P90X program 5 to 6 days a week. Primal Blueprint Fitness, primarily a bodyweight program that can be modified to include weights, is a great place to start.
When I was a youngster we had to rely on the three television networks for information, also it was the fashion to wear an onion on our belts.
I remember when onions cost a nickel, and in those days, nickels had pictures of bumblebees on ’em. Spoken like a 20-something who doesn’t realize all the great living they have ahead of them! Finally, most young to middle aged women today are probably 35-50%, usually with the fat around the middle.
While I do agree that far too many women carry their fat in the wrong places these days, I disagree that women don’t hit the gym.
I’m 47 and what I have discovered, along with many in the Forum, is age makes a huge difference.
The female body as it approaches menopause has different hormone requirements and they play an integral role in body fat. I’m trying to use wellness as my gauge now and try not to sweat the figures, or being a little more curvy.
It is with a ton of excitement that I introduce you to the completely reinvented Jason Sadler!
First and foremost I want anyone who reads this to know that I used to be in pretty good shape. Almost everyone has seen a friend do a 90-Day Challenge, and heck, I have to say I was super inspired when I read David Siteman Garland’s 90-Day Transformation. So I had 90 days to change my thought process about food, to structure my day around exercise and to lose weight and get back in shape. At the request of many people, I finally wrote an awesome detailed guide book (that’s only $10!) to starting and succeeding with a 90-Day Challenge. You can spend hours on Google and fitness forums reading secrets, tips, tricks, and lots of other junk.
Having worked with different personal trainers in the past, I knew there were tons of different things I could do or try, but that I wanted to keep my routine simple.


For the first 60 days of my challenge, I worked out 4-5 days a week and maybe one of those days was a cardio day.
I increased my cardio workouts, setting a 1,000 calorie goal along the way, and streamlined my weight workouts to one muscle group per day (chest, arms, shoulders, legs). I also did a bunch of traveling during the past three months that included trips to Anaheim, Nashville, NYC, Memphis and Cape Cod.
Thank you to my Mom for understanding that I do love her homemade mac-n-cheese, but I don’t need it in my life. And to everyone who has commented, Liked, tweeted, emailed, shared any of these 90-Day Challenge posts: THANK YOU! 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.
Don’t try go below that 17% limit for women and 9% for guys, your goal is to be healthy.
Once you reach this goal, to maintain that physique for the rest of your life, you will have to rely on your high metabolism to keep you trim. If you eat right, sleep right, and manage your stress through our upcoming productivity tips, there is very slim, very near zero, chance that you will fail.
If you want to lose weight, gain muscle, increase energy levels or just generally look and feel healthier you've come to the right place.
There you'll find books, food, and the best supplements on the planet to help you take control of your health for life.
The fact that you’re reading this blog, asking questions, and going forward with an exercise plan of your own puts you in rarefied territory. P90x is great at improving endurance, cutting fat, and increasing your pain threshold, but it’s not amazing at building lean muscle. Although people will tell you differently, no research has ever shown that weight training actually stunts growth in youth.
Thanks for reading and be sure to chime in with your words of advice or encouragement for Heidi and Sam (and anyone else who might be in a similar position)! Oh yeah: the important thing was I had an onion on my belt, which was the style at the time. Just pointing out, in the same thread, that women’s bodies have changed over the years, likely because food and exercise norms have changed. Thankfully we’ve moved away from the emaciated Twiggy look into a more healthy phase, but the overblown hourglass look of previous eras is gone too. But scientists aren't certain ifbody fat reduction alone is to blame for an interruption of menstruation insome female athletes, as increased endorphin levels or fluctuations in thyroidhormone may also play a role. Let’s not waste any time, here are comparison photos of what I looked like 90 days ago from the front, back and side.
I played basketball at the collegiate level about 10 years ago, but those days were left behind when I tore both ACLs in my knees. I figured if 90 days was working for lots of other people, it wouldn’t hurt to try it for myself. This proven ebook walks you through the first 30 days of your challenge, day by day, step by step.
If you want to make a change in your life, if you want to feel better, you need to change the way you think about food and about your daily routine.
This blog post outlines exactly what I ate, with slight variations, for the last 30 days of my challenge. I also upped my water intake to over a gallon per day, but nothing really changed in my diet.
The more you can get in the gym and get workouts done, the more you’ll want to get better at it. It’s incredibly hard to stick to a nutrition plan while fending off TSA agents and visiting the BBQ capital of the world. I know from experience and from other people telling me, the worst thing to do is sit back and relax at this point. You may think I need to gain a few pounds back, and don’t you worry, I will, they’ll just be lean muscle!
You were a huge help while we traveled to get me to work out, to keep me from ordering something bad off a menu, and to continue to encourage me. Honestly, your support has helped me get over so many small hurdles and has kept me focused and determined.
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. In fact, every time you lose 5% body fat, reward yourself with a trip to buy some really cool looking underwear. Next, I cover a question from Sam, a 14-year old teen who wants to drop about 15 to 20 pounds. Ample leptin (and good leptin sensitivity) is an indicator of adequate energy availability to the body. I was just wondering if you had an estimate for the time it would take for me to get in as good shape as an average high school boy my age. Thanks to the testosterone boost, it’s also where pudgier preteens begin to lean out and build more lean mass.
Remember, attaining and maintaining optimal weight is much more about integrating constant physical activity throughout the day, rather than focusing on punctuated bursts of intense activity. Mark gave you such grandgrand advice, and if you follow it you’ll probably look like a bazillion bucks in no time.
The photos below have not been edited whatsoever and were taken on a Canon T4i by my loving girlfriend, Caroline. My posture was going, my bathing suit was about to pop off at any given moment, and I can’t even begin to tell you how much better I feel now! I used to be a gym rat when I worked a normal 9-5 job in 2004-5, but ever since starting IWearYourShirt, fitness and nutrition have taken a backseat.
I had just turned 30 years old (May 15) and knew I wanted to do something to get back in shape.
Not only can you save a butt-load of money each month by eating healthier (I saved about $1,500 a month, no joke), but you can spend 1-2 hours and prepare your meals ahead of time for an entire week. Towards the very end of my challenge I did cut fruit out of my diet, but that was really only for the last week. The less you dread working out, the easier it will be to make time for it, and everyone has 20-30 minutes a day to get some exercise (with or without a gym).
One of my biggest challenges was to disconnect throughout the day to make myself food, to get to the gym, to take showers, to sleep, etc.


Dealing with website redesigns, letting people go, finding new clients, creating new processes, and all the stress that goes along with all of that. The IWearYourShirt community is fantastic and I appreciate you guys letting me share my personal goals right along side by business goals. I’ve already lost 18lbs and gotten better muscle visibility through your nutrition guide and weightlifting.
We’re not here to judge, all we care about is that YOU are HEALTHY and HAPPY with yourself. There’s nothing like shopping for pair of knickers size SMALL when you have always been shopping for LARGE.
He’s currently eating Primally and following the P90x routine, but is there another, perhaps better way? Most people don’t give themselves an entire month before declaring a diet useless or dangerous or bad for physical performance, but this study suggests that they should. Low leptin (caused by inadequate body fat stores) indicates inadequate energy availability to the body; food cravings are a natural response. That sounds like a lot to you, I’m sure, but you might feel better with fewer cravings. It’s far more common for women to do these things now than it has ever been, and it does contribute hugely to a leaner, more sculpted appearance. When I was in my late 20s, I was 19% body fat and looked more like the 22-23% photo (without the arm definition). I thought I knew what eating healthy was, I thought I knew what a good workout was, and it’s obvious that I was wrong and let those things slip away. I sent out a tweet that I was fed up, I put a post on Facebook that said I was determined to take action and then Tyler Ford emailed in. For just $10 you can kickstart your own journey to losing weight and getting in great shape!
I started this 90-Day Challenge thinking I was going to change my eating habits for a few months, but I realized it’s a lifestyle change.
But did they give me a slight edge whether it was a delicious tasting meal replacement shake or a daily vitamin packed full of stuff my body craves? Okay, so not totally made in the kitchen, but I firmly believe that 90% of getting in shape is your nutrition and the other 10% is fitness. When I started I wanted to do workouts that slightly resembled Cross Fit workouts, but without the destroying of my body and therefore my spirit.
For some reason the thought got in my head that I wanted to get down to 10% body fat by day 90.
I also wouldn’t mind keeping my newfound abs around and fitting better into clothing. I personally struggle going below 21.5% for longer than 2 weeks, and I, too, need a lot of discipline. I want to help you kick off your own 90-Day Challenge, walk you through the first 30 days of it, and give you the exact workouts,  nutrition plans, daily motivation tips, and more for just $10. Tyler and his awesome wife Mimi are Body by Vi coaches, but had no interest in trying to sell me on anything. When something awesome happens, you don’t have to celebrate with cake or a night of drinking with your friends. For years I’d pretty much eaten three large meals a day with a couple snacks (not healthy ones) thrown in. I would focus on doing weight training for one or two muscle groups (chest and back, back and bis, tris and shoulders, chest and legs, arms and back, chest and shoulders, etc) and in between each set I would do 50-100 jumping jacks or jump ropes. I’ve started count my calories, change my eating habits and also doing my regular exercise. You obviously know how to get back down to 14%, so if the higher levels don’t work for you, you can always cut down. Just do it differently (maybe your box has a strength training or Olympic lifting-focused day that you can try out instead of the metcons for a change). They’ll get you really fit without the level of scrutiny applied to basketball, football, and baseball.
If you don't have enough fat to support a pregnancy, the body responds by stopping menstruation so you can't get pregnant. Get my Start Your 90-Day Challenge e-book for only $10! This proven ebook walks you through the first 30 days of your challenge, day by day, step by step. In less than 90 days I’ve recalibrated my body to a new schedule that makes me feel and look better. I’m a firm believer in eating your weight in grams of protein each day, so for me to eat around 230 grams of protein, I added in an extra scoop of a standard whey protein with the Body by Vi shake mix.
Stick with eating healthy for just 90 days and I promise you’ll survive without pizza, Chick-Fil-A, beer, ice cream, etc, etc. My workouts lasted about 30-45 minutes, usually longer if I worked out with my lovely girlfriend, but I always worked up a great sweat and focused on what I was doing. It’s hard to convince myself to put on pants some days, so you can imagine it was even harder to cook meals.
Then again, I do wear t-shirts for a living, so I guess that isn’t a huge concern for 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. You’re more likely to fill glycogen reserves that way and your muscles are insulin sensitive and thus require less to do the job.
For just $10 you can kickstart your own journey to losing weight and getting in great shape with your own 90-Day Challenge!
After an hour on the phone I was even more excited to get started, and Tyler and Mimi Ford were going to be my official 90-Day Challenge sponsors (what can I sponsor next, right??). For the next four weeks I actually stopped doing any cardio at all, maybe once a week playing basketball at the YMCA, and just focused on weight training. Exercise even up-regulates something called non-insulin dependent glucose uptake, a glycogen-repletion pathway that allows carbohydrate utilization without any insulin at all. If you’re thinking of starting your own challenge or just want to get back and shape and want a simple supplement company to get on board with, contact Tyler and Mimi Ford to get more info about Body by Vi products. I stuck with my two muscle group splits and would do superset workouts, low weight heavy rep workouts or workouts with very little rest in between each set. When you crave bad things, replace them with things that aren’t terrible for you. Will I sneak in a cheat meal or treat myself to popcorn at the movies again?
Obviously I might know a little bit more about weight training than the everyday-person, so definitely think about getting a personal trainer (it’s worth it!).
Otherwise, you are going to stress your body out and it will be very difficult to keep lean muscle, which means you will gain weight back even easier.
None of these workouts were rushed and every movement I did with a weight in my hand was purposeful, in perfect form, and with 100% of my strength and effort.



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