30.04.2016

Muscle and body fat percentage,fitness 6 pack exercises,leg workouts for mass - Good Point

I am a New Zealand registered nurse and nutritionist (Grad Cert Sci: nutrition, Massey Univ).
Here is a compilation of body images to (hopefully) shock you into exercising, especially if you are older. Did you know that after the age of 30 – you lose 250 grams per year of muscle and gain 500 grams of fat? And here is another picture of the same woman 2 years apart – in both she is 160lbs, yet looks far slimmer in the second photo with more muscle mass and less fat. A DXA (DeXA) scan (dual-energy x-ray absorptiometry)  is a low dose x-ray known as DXA, to determine percent fat. Here is a cool colour pic of a DXA scan (link) – you can distinguish fat from muscle and bone. This graphic shows scans of real men all the same height and weight, however fat percentage and distribution is very different. Many top athletes for example some of our (New Zealand’s) rugby players (yes we did win the world cup) would measure obese according to their BMI. And now for an amazing cross section of a leg: an aging triathlete, compared to a couch potato. The entire article is based on one assumption; BMI is worthless because it does not take into account lean body mass. But what evidence do we have that excess lean body mass does not come at some cost to health? Would the individual have better overall health at a lesser body mass even if he wasn’t as lean?
At a minimum acquiring musle mass requires the individual to eat a consistently hypercaloric diet and do excessive amounts of work.
So basically the question is, should Le Corre and Sissons be the ideal or is it okay to pursue excess muscle mass so long as it is done with ancestrial foods?
Over 95% of al people are lifestyle-FIT muscled , just excluding the muscle desease patients, and the myostatin gen defect exceptions and some artificially blown up muscle builds (read : DOPING).
BUT….there is a big misconception out there that says that in order to build lean muscle you actually have to bulk up first and then cut down and lose the fat! All you accomplish by building bulk is that you confuse your body as to what your primary goal is and make it more difficult to lean up later on. Do what it physiologically prefers and that is….getting more muscular WHILE remaining lean! But with all of these in place the goal of building lean muscle is not only readily attainable but almost easy. MORE ARTICLES AND VIDEOS YOU'LL LIKEHow To Get Rid of BACK FAT (& Best Exercises!!)7 Best Exercises to BURN OUT THE LEGS!! Jeff Cavaliere, MSPT, CSCS is a professional sports physical therapist and strength coach, and the creator of the ATHLEAN-X™ workout programs and Supplements. The AthLEAN-X Training System™ and the AthLEAN Challenge™ are registered trademarks and not subject to unauthorized copy or use without express written consent.
The materials and content contained in this website, products, emails, messages, or consulting are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat. If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame.
Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously.
I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first.
If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles.
For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements. In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb. Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has? I’m not a big fan of using weight when it comes to building a certain amount of muscle.
The better way is to measure your body parts to see if there are any major areas of improvement. You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger.
I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle. My overall goal is to get to 190 at 10% body fat, so to get to the point, would going up in weight to about 210 lbs and then cutting be more effective than going up to about 14 or 15% body fat and then cutting not to allow my body to become too accepting of holding onto bodyfat. To answer your other question about adding bulk, yes, adding some fat is ok at 10% body fat, just want to be careful, that’s all. After changing your body fat percentage from the high teens to the low teens, hitting a plateau is almost expected from my experience. 2) Add more intensity to your exercise program – You may want to first take down the volume of exercise down a little for a couple weeks to gain your bearings, but then whatever you have been doing, take it up a notch either in terms of volume, or intensity. Be sure you are drinking enough water and getting enough sleep, which can easily effect your results. For the answer to your second question, I could write a book on it, but in the meantime, i just added this article so that you can appreciate the difference between maintenance vs. Hey Marc, I’m 15, a male, and I am 5 feet 3 inches tall is 122.4 pounds too much wait for me ? Thanks your site is amazing and can you do a pull up video on how to do pull ups properly and how to get from one pull up to 20 pull ups?
After reading several of your articles I’m really understanding the science of getting lean alot better. Hey Devin – I suggest you check out some of the motivational articles under the motivation category (top right of this site there is a box which has the categories tab). I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days. Can you read the message that I sent you on You Tube (PolishBob96), the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid? Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time.
Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly! Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions.
For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day ? You also may consider my BuiltLean Program for a structured approach to getting the body you want. Anyone who trains will know how hard it is to increase muscle mass and lower your body fat percentage at the same time and people will often favour an extreme bulking phase or an extreme cutting phase instead. It?s then theorised that for the majority of the day (when you are most likely sat at your desk at work or are in fact doing cardio) you will be eating lower carbs and lowering your calorie intake which in turn will hormonally (for a number of reasons) put your body in the ideal state to lose fat. There are many variations of this type of workout, but using the principles and nutritional guidelines explained above you will find you are able to increase muscle mass and lower your body fat percentage effectively. Regarding morning cardio, obviously if your goal is improved performance you will need a high carbohydrate meal beforehand to fuel your workout and reduce the onset of fatigue.
But before your weight training routine you absolutely need carbohydrates in order to lift enough weight and provide your muscles with the stimulus needed to repair and regrow bigger. Then following your workout, research shows your muscles are starved and possess a ?sponge like? property that experts believe is responsible for your body?s ability to absorb more protein than any other time of the day (R.R. Furthermore, Impact Diet Whey also includes Green Tea Extract which contains a flavonoid called Epigallocatechin gallate (EGCG.) As well as being associated with a number of health benefits such as helping to maintain a healthy cardiovascular system and reduction in the risk of cancer, it?s also thought to be responsible for the fat loss properties of green tea by increasing the amount of energy your body uses and by making it easier for your body to use excess body fat. Onizawa K, Watanabe H, Yamaguchi T, Osaki N, Harada U, Tokimitsu I, Shimasaki H, Itakura H. Osaki N, Harada U, Watanabe H, Onizawa K, Yamaguchi T, Tokimitsu I, Shimasaki H, Itakura H. 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? What I want to do with this post is provide you with a comprehensive picture gallery of various body fat percentages in men and women. Put simply, the measure of body fat percentage is assessing what percentage of your body is made up of fat. Of all these tests, it is a general consensus the DEXA scan (pic 1) provides the most accurate results you can achieve beyond doing an autopsy. When we look at the error factors of these methods, we see pictures can be used as much as anything else. As I discussed, the level of accuracy on body fat levels is difficult even with machine use.
Looking at the diagram above for the male, we see clearly defined chest striations (1), serratus anterior (2), upper abdominal (3), and quadriceps (4). These pictures give you a more accurate look at varying body fat levels and percentages in females.
There are also other variables and factors to take into consideration when looking at body composition.
Update: This post has been so popular I decided to create a report going into even more detail than this post does. Posted in Body Composition & Fat Loss and tagged 10% body fat, 8% body fat, body fat percentages, Body fat pictures, measuring body fat percentage, pictures of body fat. I like it in that it gives folks a good visual reference for estimating body fat percentage without going through the process of calipers or underwater weighing (or even using a calculator). I very much enjoyed the addition of explaining the difference between 10% of skinny and 10% of a conditioned body. EXCUSE ME, but I have a problem with the picture of these women… how come you have put the obese women dressed like hookers?? I don’t think it is ridiculous, I think the lady has a point, a set of pictures like this tend suggest a diminishing value of women with more than 20% Fat. You say that women in your yoga practice of different shapes and sizes do not prance around in booty shorts and crop tops.
Obviously the author of this article was not going to pick a photo of a women covering up her body to illustrate the concept of body fat percentage. I am assuming that on an everyday basis the photos of the women at 11% and 15% aren’t representing outfits and women at this weight would usually wear.
I was trying to determine a goal bodyfat, so this article and the photos are very much appreciated. This is bookmarked and will be used as a reference to so so so many people who have no idea body fat percentege means. Then a few weeks ago on my postgrad we did skinfold again 19%, the tester was reasonably inexperienced so i took it with a pinch of salt but bioelectirical impedance measured me as 24%.
I say 70lbs is what you are looking at, from there adjust depending on goals (if abdominal showing is even a goal.). Thanks, great to have the “condensed” version (but I do like the video!) to refer to! No, the purpose of this post is the discussion and use of body fat estimations by pictures. Actually I am working on a terminology and formula for these things to help for the Make My body Release. Erik I have to agree with CanneW and also state this professional trainers can be very wrong about body fat estimations. I am a Certified Zone Instructor, and have worked teaching Zone diet principles to hundreds of clients over the last 10 years. If you’re shedding fat and gaining muscle your weight might not change but your clothes will fit better and you’ll look trim and fit.
Waist circumference seems like a useful number to include in this kind of analysis, but it’s almost never used. I would assert that the regular person is undermuscled, and most athletes bare a much closer resemblance to our hunter gatherer ancestors who were lean, and strong boned.
If you should at any time during the next 90 days, have any questions at all about the program, how to do any exercises, or just need an exercise substitution idea, simply write in and one of our Athlean-Xperts will get back to you with the answers you need to ensure the best results on the program! Coach Jeff Cavaliere (the owner of ATHLEAN-X™ and Sports Performance Factory LLC) and staff have conducted all steps possible to verify the testimonials and reviews that appear on this site. I have been active for years, but this is the first time I have taken a workout regime seriously. How long should a person do this, and when do we know that all of the fat is gone we don’t have to focus on getting rid of the fat and when all of the fat is gone do we have to do any workouts on getting rid of fat or just focus on building muscle again?
I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target.
You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features.
But few people know that by taking advantage of the body's hormonal state as it changes to the day-to-day circadian rhythms, adapts to exercise and responds to certain nutrient timings, you can actually reduce your body fat and increase muscle mass simultaneously, meaning you never have to appear out of shape during bulking season. The rest of the time you'll either be sleeping (replenishing critical neurotransmitters like dopamine and adrenalin and elevating growth hormone levels,) eating A LOT to ensure muscle glycogen levels are fully restored before a heavy workout or consuming sufficient quantities of protein and carbohydrates to drive protein synthesis, raise insulin levels and ensure you take advantage of the anabolic hormones induced by the weight training and the post workout feeding schedule. But for those who are solely concerned with lowering their body fat, studies show exercising whilst on limited carbs and calories can increase the amount of fat you are able to burn. Wolfe et al, 1995.) In fact some studies even report your muscles can absorb almost 50% more protein than you can at a regular meal.
Not only does it have a low carbohydrate and high protein content, but it also has added ingredients proven to help reduce body fat and increase muscle mass such as L Carnitine. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men.AmJ Clin Nutr. On Low calorie days it says 10-12 x bodyweight in pounds, so for me that's 12 x 154 (Yes I am skinny as hell!) = 1848 calories, and that's to be spread throughout the whole day in the ratio 50% protein, 30% fat, 20% carbs.
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. While our body fat percentage can provide insights into our health status, simply knowing doesn’t do much to change things. Looking at research though we assume a range of 5% for men and 12% for women is landing in the essential range.
Still, there is something to be said for photography hints towards varying body fat levels at lower levels of body fat.
If we look at the lean body mass of a muscled skeleton and compare it to a human counterpart, it shows up quickly how close to low body fat level they are.
Both are roughly at 10% body fat.  As you can see, there is a noticeable difference in their looks and muscle composition. You can also see training will greatly affect what you look like at various body fat percentages. If you would like to get more in depth on this topic, you can download this new report now! However, that would take time and money and I am assuming this article is for a blog, not for a book. I don’t know how much time I have to do it right now to people sending them in but perhaps I could work out a follow-up post.
You hear people talk about % all the time but it makes heaps more sense when you have visual aids. Again i can live with this for now because i’ve been training for a weightlifting comp so body comp has not been my goal.
Like I said this varies depending on trainees but from what I have seen, this is a good base compass. IN no way is it saying it is a definitive number but it is an educated guess based on the things I demonstrated. I do like this format better than the videos, and will be using the article to help me reach and assess my short-term BF goal of 20%…Great job, as always!
I got my body fat measured by a professional trainer and it said 10% and I don’t have ab definition yet.
More recently after finding that eating Paleo food choices was the "icing on the cake" health wise, I have become a Paleo enthusiast and teacher. While their weight and height may be similar, resulting in the same BMI, the person on the right has twice as much body fat as the person on the left. Or your BMI may have stayed unchanged for your entire life, but your ratio of fat to muscle could have changed considerably as you aged. That said, as with all fitness programs, the best results are not uncommonly correlated with the best efforts, discipline, diligence, and so on, and therefore the results depicted and featured cannot be construed as common, typical, expected, normal, or associated with the average user’s experience.
I am curious if you have any tips for breaking through a barrier like this in your workout regime. I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering. It’s not nearly as frustrating to add some fat with the muscle now than it was when I was heavier. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Plus the additional carbohydrates consumed post workout cause the release of insulin which in turn great helps to shuttle protein and other vital nutrients to the muscles. Studies show L-carnitine is able to transfer long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy.
However, on training days the first half of the day is treated as low calorie and the second half of the day is treated as high calorie. 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.
For hormonal and reproductive reasons women need to store a higher level of body fat than men. If you consider the skeleton model to be 0% body fat, then you simply use the male model in this picture and determine how close they are in relation.
Again, this isn’t about judging, but simply stating a noticeable physical difference.
You may or may not like one or the others appearance, but that isn’t the point of the comparison. If that is roughly in the area of 9-12% depending on LBM for men…start to do the math of where you are at. However, according to calipers I am far leaner (less than 17% body fat), so perhaps that is the metric you are using? It seems that the way someone looks is an intersection between how much muscle mass one has and body fat percentage.
Results, as always, will vary from individual to individual for these reasons and you are responsible for understanding that atypical outcomes may not reflect your experience. I want to take your advice against bulking, but I am not sure what regimes are good for developing muscle mass without necessarily going through the bulking phase. I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks. Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach. Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced.
It has also been show to reduce fatigue (due to its muscle glycogen sparring qualities) and serve as an appetite suppressant. So is the low calorie portion of that day half the calorie intake of a complete low calorie day, effectively making the complete calorie intake on a training day 1.5 times the non training day? I’ve already lost 18lbs and gotten better muscle visibility through your nutrition guide and weightlifting. Water manipulation or advanced super-compensation techniques can have dramatic differences on your appearance. If you want to know what I think your body fat percentage is, you can join in on the forum discussion in the private forums. I do not provide medical aid or nutrition for the purpose of health or disease and claim to be a doctor or dietitian. From this article and a few others I have read, I am able to determine my goal bodyfat is 18%.
My problem is that I am second guessing my workouts and diets now, and I want to know what the best options are for me at this point. If you have any problems with the registration process or your account login, please contact contact us. In one study conducted at the University di Chieti it was found both maximal oxygen uptake and power output increased dramatically in those supplementing their diet with L Carnitine.
You will understand why they are at higher body fat levels than you once might have thought.
This post isn’t about judgment, but more so a definition of the difference between the two. I read that your body can burn fats in place of carbs and it won’t raise your blood sugar.
I’ve started count my calories, change my eating habits and also doing my regular exercise.
In my personal opinion, I think women should tread lightly trying to maintain body fat levels below 15%.
I’m very lean everywhere except for my belly they guy who did the measurements thought it was a little odd how lean I was everywhere except for my belly.
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. I have just started this approach with the diet to lose the last bit of fat to get ripped, ( already a devout gym rat doing HIIT three times a week with weights 2-3 times a week).
And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume.
But I would LOVE your advise in what I can do to achive a decent toned body (im not picky), what I should change and keep. One thing in your get ripped article that you didn’t mention is the type of carbs to eat? I am afraid even with high protein and high fat, with little to no carbs I may burn muscle!



Split jump gymnastics
Free weight loss programs central florida
Fat camp for teen girls


Comments to Muscle and body fat percentage

  1. Lamka — 30.04.2016 at 13:36:43 The Atkins Diet, which specifies less than 20 grams tips properly and hopefully they.
  2. SENAN_007 — 30.04.2016 at 14:26:57 Can reduce the risk of stroke, type 2 diabetes, heart disease, and cholesterol levels and.
  3. Janna — 30.04.2016 at 22:31:38 Step is to be evaluated with comprehensive medical center may require a referral from your Medical.