How to find out the ratio of fat and muscle. What is the normal percentage of body fat for health? Photo definition
How to find out the percentage of fat and muscle in the body for a woman
Many women, chasing perfect figure, sit on half-starved diets and rejoice at every kilogram that has gone. Their obsession is to lose weight, reduce body volume.
Here we will not talk about how to lose weight correctly. Consider the question of how to find out the percentage of fat and muscle mass in the body.
Do losing weight women think about what makes them lose weight? Often not. If you have lost a few kilograms and your body volume has decreased by several centimeters, this hated fat is not necessarily gone. Perhaps you lost weight due to the loss of water or muscle mass from the body. Therefore, it is useful to know how much fat is contained in the body, and how much muscle, and monitor changes in indicators. This will allow you to see what you need to work on: use intense training to lose fat or focus on strength training and nutrition for gaining muscle mass.
Our body is made up of different tissues. Scientific words - body composition.
There are various models that describe body composition:
two-component model- sum of fat mass and lean body mass
Body fat mass- the mass of all lipids in the body. Its content can vary widely.
There are essential fat, which is part of the protein-lipid complex of most body cells, and non-essential fat (triglycerides) in adipose tissues.
essential fat necessary for the normal metabolism of organs and tissues. In women, the relative content of essential fat is higher than in men. It is believed that the relative content of essential fat in the body is very stable and ranges from 2 to 5% of lean body mass for different people.
Non-essential fat performs the function of thermal insulation of internal organs. The content of non-essential fat increases with excess nutrition and decreases with insufficient nutrition.
The amount of adipose tissue in the body in different people can vary significantly and individually change throughout life. This may be due to both normal physiological changes in the process of growth and development of the body, and metabolic disorders. Average percentage adipose tissue in the body of adults usually ranges from 10% to 20-30% of body weight.
Non-essential fat consists of subcutaneous and internal fat. Subcutaneous fat is distributed relatively evenly along the surface of the body. Internal (visceral) fat is concentrated mainly in the abdominal cavity. It has been established that the risk of developing cardiovascular and other diseases associated with overweight has a higher relationship with the content of internal rather than subcutaneous fat. There is a concept of abdominal fat, which is understood as a combination of internal and subcutaneous fat localized in the abdomen.
Lean body mass- body weight excluding fat. The components of lean body mass are total body water, muscle mass, skeletal mass, and other components.
three-component models:
The sum of body fat mass, total body water and lean body mass without fat
Sum of body fat mass, body mineral mass and soft tissue lean fraction
four-component models:
Sum of body fat mass, total body water, mineral body mass and residual mass
Sum of body fat mass, body cellular mass, extracellular fluid mass, and extracellular solids mass
five-level multicomponent model- the structure of the body is considered at the elemental, molecular, cellular, tissue levels and at the level of the organism as a whole
Determination of body composition is important in sports, nutrition, anesthesiology, resuscitation and intensive care. It is used in the treatment of anorexia, obesity, osteoporosis and some other diseases.
Coaches and sports physicians use body composition determination to optimize their training regimen during competition preparation. Studies of the strongest athletes made it possible to establish the optimal values of fat and muscle mass of the body. But uniform standards still do not exist and they vary depending on the sport, specific specialization and level of training of athletes.
Various methods are used to determine the composition of the human body. And there are a lot of formulas. We will not delve into and describe them all in detail, because research is carried out in laboratories and clinics by specialists and knowledge of all these subtleties is simply not necessary. Consider the simplest and most popular methods that allow you to calculate the percentage of adipose tissue and muscle mass of the body.
Caliperometry
It consists in measuring the thickness of skin-fat folds in certain areas of the body using special measuring devices - calipers.
Today, a large number of different models of calipers are produced, which differ from each other. design features, measurement accuracy, application conditions, price and other indicators. The accuracy of determining the thickness of the folds with plastic calipers is usually lower than with metal ones.
All measurements are taken on the right side of the body. Holding the caliper in the right hand, grab the skin-fat fold with the thumb and forefinger of the left hand, the distance between which, depending on the thickness of the fold, should be from 4 to 8 centimeters, and gently, without causing pain, raise the fold to a height of about 1 centimeter.
The caliper is placed perpendicular to the crease, with the measurement scale at the top. The working surfaces of the caliper are placed at a distance of 1 cm from the thumb and forefinger in the middle between the base and crest of the fold.
Carefully and completely release the pressure of the caliper arcs on the fold, then within 3-4 seconds, according to the scale readings, determine its thickness, maintaining the fold in an elevated position.
The fold must be taken quickly, because with prolonged compression due to an imbalance in the fluid in the surface areas of the body, it becomes thinner.
The skin in the measurement areas must be dry. It is not recommended to conduct an examination immediately after an intensive physical activity or overheating.
There are more than 100 formulas based on caliperometry for determining body composition. These formulas correspond to various schemes for selecting measurement sites.
The most popular schemes are:
- For two folds: on rear surface shoulder and mid-calf behind
- Three folds: on the back of the shoulder, upper iliac and on the middle of the thigh at the back
- Four folds: on the back of the shoulder, upper iliac, on the abdomen near the navel, in the middle of the thigh; or on the anterior and posterior surface of the shoulder, under the scapula, upper iliac
- Seven folds: on the back of the shoulder, on the chest, axillary, under the shoulder blade, upper iliac, on the abdomen near the navel, in the middle of the thigh behind
- Eight folds: under the shoulder blade, on the front of the shoulder, on the back of the shoulder, on the forearm, on the chest, on the abdomen near the navel, on the upper part of the thigh, on the upper part of the lower leg
How to take pleats
On the back of the shoulder- a vertical fold taken over the triceps muscle with the arm lowered and relaxed. It is taken on the midline of the posterior surface of the shoulder in the middle between the acromial and olecranon processes
On the front of the shoulder- a vertical fold taken over the biceps muscle in the middle between the acromial and olecranon processes, the arm is relaxed and located along the body
On the middle of the leg behind- vertical crease taken on the midline of the medial surface of the calf at the level of the maximum circumference.
Upper iliac fold- diagonal fold, taken directly above the iliac crest, along its natural line.
Mid thigh at the back- vertical fold, taken from behind above the quadriceps muscle in the middle of the thigh of the right leg (measured in a standing position; the center of gravity is shifted to the left leg, right leg relaxed).
On the stomach near the navel- a vertical fold, which is taken at the level of the navel on the right at a distance of 2 centimeters from it.
Under the shoulder blade- diagonal fold (from top to bottom, from inside to outside), located at an angle of 45 degrees at a distance of 2 centimeters down from the lower angle of the scapula
On the chest- diagonal fold (from top to bottom, outside inward), taken in the middle between the anterior axillary line and the nipple (for women, 1/3 of the distance)
axillary- vertical fold taken on the midaxillary line at the level of the xiphoid process of the sternum
Forearm- a vertical crease on the anterior surface of the forearm at its widest point
On the top of the thigh- taken in a sitting position on a chair, legs bent at the knees at a right angle. The fold is measured in the upper part of the right thigh on the anterolateral surface parallel to the course of the inguinal fold, slightly below it.
On the top of the leg- The crease is measured in the same position as on the upper thigh. It is taken almost vertically on the posterolateral surface of the upper part of the right leg, at the level of the lower angle of the popliteal fossa
How to Calculate Fat Percentage
Of the many formulas, the most popular is the Matejka formula, which is used for age groups over 16 years old. The formula for determining the mass of adipose tissue in the body (BAT) is
where d is the average thickness of the subcutaneous fat layer together with the skin (mm), S is the surface area of the body (m 2), k = 1.3.
For women, the value of d is calculated as follows:
Add up the thickness of the seven skin-fat folds in millimeters (on the biceps, triceps, forearm, back, abdomen, thigh and lower leg). Divide the resulting amount by 14.
The surface area of the body is determined by the Dubois formula:
For women (20-60 years old) with a high relative body fat content, the formula is:
The girth of the abdomen is measured at the level of the navel at the time of the pause between inhalation and exhalation.
Surely, many will find it difficult to understand the terms of body structure used above and where to measure the folds. And it will be difficult to make calculations. Then you can use the easier method.
Wrinkles can be measured at 4 points:
on triceps about the same distance from the shoulder and elbow joints
on the bicep, similarly as on the triceps, on the opposite side of the arm
on the shoulder blade the fold is pinched just below it at an angle of 45 degrees to the vertical so that the fold is directed along the line connecting the cervical vertebrae and sides
at the waist near the navel where is the most fat
All results (in millimeters) are added together. The percentage of fat is calculated according to the following table:
It contains data for women. For different ages different indicators. This is due to the fact that with age inevitably increases the amount of fat inside the muscles and in the abdominal cavity around the internal organs. When measured correctly this method 97-98% accurate.
Below you can see what the figure of women with different percentages of fat looks like.
How to calculate the percentage of muscle mass
To calculate muscle mass, the most reliable and common way is the Matejka formula. First you need to make the following measurements.
It is necessary to measure the thickness of the fold with a caliper or caliper:
- on the front of the shoulder (biceps)
- on the back of the shoulder (triceps)
- on the forearm
- on the thigh in front
- on the lower leg
With a measuring tape, you need to measure the girth:
- shoulder
- forearms
- hips
- shins
Formula for determining skeletal muscle mass (SMM)
where DT - height (m), k=6.5, r - the average value of the circumference of the shoulder, forearm, thigh and lower leg without subcutaneous fat and skin, determined by the formula
Shoulder girth is measured in calm state in the place of greatest development; forearm girth - in the place of the greatest development of muscles on a freely hanging arm, the muscles are relaxed; girth of the lower leg - in the place of the greatest development of the calf muscle; thigh girth is measured under the gluteal crease, body weight is evenly distributed on both legs, located shoulder-width apart. Pleats are defined in the same position and places as girths.
To calculate muscle mass as a percentage, divide muscle mass by weight in kilograms and multiply by 100.
Bioimpedance analysis
Based on significant differences in the electrical conductivity of adipose tissue and lean body mass. The main conductors of electric current in the body are tissues with a high water content and electrolytes dissolved in it. Fat and bones have lower electrical conductivity.
Measurements are made using instruments with built-in software. They differ in the frequency (or set of frequencies) of alternating current used, in the parameters measured, recommended electrode patterns, and built-in formulas for determining body composition.
Inexpensive single-frequency devices are used to control body fat and musculoskeletal mass. More expensive dual-frequency and multi-frequency bioimpedance analyzers are used mainly in clinical medicine and scientific research.
A more accurate assessment of body composition can be obtained using devices that work according to the scheme of applying electrodes to the lower leg and wrist.
They produce hand-held bioimpedance fat analyzers that take information from shoulder girdle. There are floor scales that can be used at home. It is on such scales that we will focus our attention.
When you step on the scale, a small electrical current travels up one leg, through your pelvis, and then down the other leg. Since muscles contain more water, they conduct electricity better than fat. Thus, the more resistance, the more fat in your body. To calculate the percentage of fat mass and muscles, formulas are used based on the speed of the electrical signal and other data that you enter: height, age, gender. Height must be entered with an accuracy of 1 centimeter. The results obtained are checked against the tables that are in the instructions for the scales. These tables indicate the age and content standards muscle tissue, fat and water in the body.
Of course, such scales are convenient to use, but they do not give accurate results. Research has shown that the most best scales give an accuracy of only 80%. With their help, you can only approximately assess whether your body composition meets established standards. Factors such as body type, elevated body temperature, hydration, recent physical exercise and the last meal. Even wet or sweaty feet, as well as large calluses on the feet, can skew the results. Determined that different scales give different indications. Such devices may be less accurate for the elderly, physically fit people, children, and people with osteoporosis. Also, some other diseases affect the accuracy - including muscular dystrophy, polio, cirrhosis of the liver, heart failure. In addition, these scales may overestimate the percentage of body fat in lean people and underestimate it in people with overweight. This scale is not recommended for use by pregnant women or if there are electrical implants such as a pacemaker or defibrillator.
The scales must be placed on a flat floor, and when weighing, stand straight and do not move (you can see the result after weighing in the memory of the scales). Weigh yourself at the same time of day better in the morning on an empty stomach some time after waking up and going to the toilet), do not do this immediately after training and weigh yourself in a room with a stable temperature.
There are no common standards for perfect percentage fat and muscle tissue in the body. It depends on age, gender, physical training and ethnicity.
According to some experts, the "healthy" body fat range is 23 to 33 percent for middle-aged women and up to 35 percent for older women. Athletes tend to have much less body fat. The lower mark for the fat content in the female body is 10%. In an effort to burn fat as much as possible, remember that too little body fat can lead to health problems.
For women, the average muscle mass is 36%.
An example of a different percentage of fat in the male body from Muscle&Fitness.
Experienced bodybuilders know that the beauty of the body in modern society directly depends on the percentage of body fat - a body with a small percentage looks beautiful according to modern canons, but the lower the percentage, the more effort is required from the owner of the body to maintain it. And too little fat (as well as too much) is unhealthy.
On Zozhnik there is a whole article “ ” with an overview of different measurement methods.
However, the error in measurements by different methods can be very high. For example, the difference between the values obtained with a caliper (one of the methods with a high error, in the photo above) and DEXA (an X-ray body scan, a method with a minimum error), with a professional data acquisition by a caliper, can be ~ 6-9% (i.e. That is, for example, a caliper will get something about ~ 6% of body fat, and according to DEXA it will be ~ 12%), and in the hands of an amateur, the difference in numbers can be much larger (which is not uncommon). With this approach, the “by eye” method will be quite accurate.
Look at the photo below (for men and women separately) and figure out which of the photos is closest to your current condition.
However, do not forget that the level of muscle mass is no less important for the beauty (and health) of the body. Here's what the same body fat percentage might look like with different muscle mass in men and women:
Minimum percentage of body fat
The minimum percentage of fat for survival is considered to be 3-5% for men and 8-13% for women. A certain amount of fat is important for the normal functioning of the body, in fact, it is impossible to completely get rid of this amount of fat and remain alive at the same time, the so-called fat belongs to this type of fat. essential fat, which is part of nervous system or fat surrounding internal organs(Kaminsky and Dwyer, 2006).
There is a known case of death of bodybuilder Andreas Münzer, who reached 4% in the body. Andreas did not pay attention to health problems until the case turned into a tragedy. On March 13, 1996, on the plane, he felt pain in his stomach, doctors diagnosed bleeding in the abdominal cavity (the liver began to rapidly collapse). During the operation, it was discovered that his blood was viscous due to the total dehydration of the body, and his liver was almost destroyed. The heart could not withstand such a load. Müntzer was operated on for 19 hours, but the athlete's life could not be saved. During the night, Andreas died from "multiple organ failure".
Most of the fat in the human body is stored in fat cells in the subcutaneous adipose tissue (adipocytes) and around organs (visceral fat). And a small part of the fat is stored in almost all organs, tissues and cells of the human body.
Subcutaneous and visceral fat also perform a number of important functions, but its excess increases the risk of developing cardiovascular disease, type 2 diabetes mellitus, arterial hypertension, hyperlipidemia, metabolic syndrome, coronary disease heart and some types of cancer.
What percentage of body fat is healthy?
We already wrote an article about the fact that there is no healthy fullness. This is exactly what degree of fullness (and low percentage of fat) is considered healthy according to World Organization healthcare:
Healthy body fat line. Top of the table - men, bottom - women. Columns from left to right: Age (years), Insufficient body fat, Healthy body fat, high level fat, obesity.
And here is another ACSM (American College of Sport Medicine) recommendation for a healthy body fat percentage:
Accumulation of visceral fat
According to research, accumulation visceral fat in adults, is not the cause of a genetic predisposition, but rather is the result of growth total body fat.
The accumulation of "harmful" visceral fat begins in men when they reach an average of 20.6% body fat and above, in women - from 39.4% and above.
The Reality of Decreasing Body Fat Percentage
All the basics you know from - spend more calories than you eat and your fat will be burned to make up for the lack of energy. However the more fat you burn, the harder it gets.
The process of losing the first 5 kg is very different from losing the last 5 kg. In fact, the leaner you get, the harder you need to work in order to improve your form in the future. When you start, you can lose about 1% of body weight per week in fat quite easily, but as your body fat percentage and your mass decrease, each additional kilogram is more difficult.
Most professional bodybuilders and fitness models only look perfect when they compete, and for that they pay a price.
By the way, be sure to read and decide whether you need it.
How to move from one "fat category" to another
Below we provide a translation of the text from Precision Nutrition about what to do and what not to do daily and weekly in order to achieve the desired level of body relief.
Fat percentage: men - more than 20%, women - more than 30%
What to do to gain fat:
- Eat processed foods and other processed foods
- There are large portions
- Eat quickly.
Restrictions:
- Do not play sports, lead a sedentary lifestyle,
- Eat less healthy food (vegetables, fruits, etc.)
- Eating unbalanced
- Sleep less.
Fat percentage: men - 15-20%, women - 25-30%
What to do:
- Include 2 servings of protein food per day,
- There are 1-2 small servings of vegetables,
- Engage in 3-5 times a week any kind of activity that you like.
Restrictions:
- Eat fewer processed carbs, but don't cut them too much
- Drink fewer high-calorie drinks, but don't cut them too much.
Fat percentage: men - 13-15%, women - 23-25%
What to do:
- Include 1-2 servings of protein in 2-3 meals,
- Eat 2-3 small servings of vegetables a day
- Include some processed carbohydrates
- Engage in any type of activity for 30-45 minutes daily,
- Do 1-2 intense workouts per week
- Sleep at least 7 hours a day
- Practice stress management techniques.
Restrictions:
- Do not allow yourself desserts/processed foods more than 3-5 times a week,
- Drink no more than 3-5 high-calorie drinks per week.
Fat percentage: men - 10-12%, women - 20-22%
What to do:
- Include a serving of protein and vegetables at every meal
- Include some omega-3 fatty acids in several meals,
- Include small portions of processed carbohydrates,
- Engage in any type of activity for 45-60 minutes daily,
- Do 3-4 intense workouts per week
- Sleep at least 7-8 hours
Restrictions:
- Do not allow yourself desserts/processed foods more than 1-2 times a week (within reason),
- Do not drink more than 1-2 high-calorie drinks per week.
Fat percentage: men - 6-9%, women - 16-19%
What to do:
- Control your nutrition according to KBJU - calories, proteins, fats, carbohydrates (plan a diet, weigh and analyze any food that enters the body),
- Include a serving of protein, vegetables, and some healthy fats at every meal
- Include very small portions of minimally processed carbohydrates,
- Start using calorie/carb cycling,
- Engage in any type of activity for 60-75 minutes daily,
- Do 4-5 intense workouts per week
- Sleep at least 8-9 hours
- Apply stress management techniques.
Restrictions:
- Consume carbs only on "high carb" days
- Allow yourself desserts/processed foods once every 1-2 weeks (within reason),
- Drink no more than 1 high-calorie drink 1 time in 1-2 weeks,
- Visit restaurants no more than 1-2 times a week.
Fat Percentage: Men:<6%, женщины: <16% (уровень профессионалов)
What to do:
- Control your nutrition according to KBJU - calories, proteins, fats, carbohydrates (plan a diet, weigh and analyze any food that enters the body),
- Apply calorie/carbohydrate cycling,
- Follow a meal plan with pre-calculated amounts of nutrients,
- Count every calorie and weigh foods,
- Include the exact amount of protein, vegetables and fats in each meal,
- Consume the exact amount of minimally processed carbohydrates after workouts,
- Drink a lot of water
- Do any kind of activity 2 times a day for 45-75 minutes,
- Do 6-7 intense workouts per week
- Sleep 9 hours
- Apply stress management techniques.
Restrictions:
- Consume carbohydrates only after training,
- Eat desserts/processed foods once every 10-12 weeks in reasonable amounts,
- Completely eliminate high-calorie drinks,
- Forget about going to restaurants.
conclusions
The lower your body fat percentage, the more of your life and efforts will be devoted to maintaining it (and you have a family, work and other pleasures, don't you?). H To become slimmer there is no need to starve and turn your whole life upside down. Take small, incremental steps as you move from one "fat category" to the next.
Don't aim for the minimum percentage of fat, choose a healthy and comfortable level and strive for it.
The vast majority of the Russian population does not know how to determine the percentage of body fat, and what are the norms for the percentage of body fat. However, in the ranking of the “fattest” states, our country ranks 4th. According to the National Center for Healthy Nutrition Research, in Russia 54% of men are overweight, and 15% are obese. Among women, the situation is even sadder - 59% and 28.5%, respectively. And every year in Russia the number of obese people is growing.
Excess weight is bad for well-being and contributes to rapid fatigue. It causes heart disease - hypertension and hypertension, strokes and heart attacks. When overweight, diabetes, liver damage, curvature of the spine and joint problems quickly develop.
It is clear that obesity must be tackled. In this article, we will tell you how to calculate the body mass index and how to determine the percentage of body fat.
Immediately make a reservation that fat is useful and necessary for the full functioning of the body:
- fat stores energy
- fat maintains body temperature
- protects internal organs from shock and injury
Therefore, it is impossible to reduce the fat content in the body to zero - this is fraught with serious problems. Excessive thinness is dangerous - it leads to skin problems, deterioration of the heart, omission of the kidneys and infertility in women. Hurry up to gain weight if your body fat percentage is very low.
As we age, fat increases and muscle decreases. Therefore, each person needs to be able to calculate the fat percentage. By controlling weight and losing weight properly (losing mostly fat), you will avoid many problems - weakness, shortness of breath, fatigue, lowered immunity, hair loss, anemia, etc.
How to calculate body mass index?
Body mass index (BMI) is a measure of obesity. The body mass index is the ratio of a person's height to weight.
- Measure your height and convert it to meters.
- square the resulting value. Suppose height is 180 centimeters or 1.8 meters, which squared will be 1.8 * 1.8 \u003d 3.24.
- Divide your weight by this result. For example, with a weight of 90 kg, height is 180 cm. Accordingly, BMI \u003d 90: (1.8x1.8) \u003d 27.7.
The resulting number is your body mass index.
There are 6 groups according to body mass index:
- low weight - up to 18
- normal weight - from 18 to 25
- overweight (pre-obesity) - from 25 to 30
- obesity 1 degree - from 30 to 35
- obesity 2 degrees - from 35 to 40
- obesity 3 degrees - from 40 and above
With age, the percentage of fat in the body increases. In addition, the fat content of women is slightly higher than that of men. This is due to the production of the hormone estrogen, which affects the metabolism of fats. Body type largely depends on the hereditary predisposition to be overweight, past or chronic diseases, metabolic rate. Even in an unfavorable scenario, you can lose weight if you change your jumps: give up alcohol and smoking, even periodically, start monitoring your diet, playing sports.
The table shows the ideal fat content. You need to understand that each person is individual, and therefore your indicators, for sure, differ from those presented below.
| Age | up to 30 | 30 – 50 | 50 and older |
| Women | 13 – 18% | 15 – 23% | 16 – 25% |
| Men | 6 – 14% | 11 – 17% | 12 – 19% |
Nutritionists believe that the normal percentage of body fat is up to 31% for women and up to 25% for men. If your body fat index is much higher, consider diet and exercise. The sooner you pay attention to your health, the better quality of life you will provide yourself.
How to measure body fat percentage?
There are different methods for measuring body fat - from an estimate "by eye" to an electrical impedance study. Choose the method that suits you:
Definition with an online calculator
On the Internet you will find many calculators for calculating the percentage of body fat. Recommend this fat percentage calculator. Its design is not very good, but it is one of the most accurate online calculators. The calculator itself is in the upper left corner, detailed instructions are on the right.
Just enter your data (height, weight, lifestyle) in the appropriate boxes and click "Calculate!" The resulting value will approximate your body fat content. As you understand, the online calculator takes averages from existing databases, and therefore this method is inaccurate.
Lyle McDonald Calculation
To measure body fat, you need to calculate the body mass index using the formula: Weight / Height 2, where weight is body weight in kg., And height is height in meters.
For example, weight - 85 kg., Height - 180 cm. According to the formula, your body mass index is 85 / 1.8 * 1.8 \u003d 26.2. Now compare your data with these indicators:
- with BMI = 13-20 in the body 13.5-24% fat
- at BMI = 21-30 approximately 25.5-39% body fat
- with BMI = 31-40 about 40.5-54% fat
As you can see, this method requires additional calculations and is not very accurate.
Waist-to-Hip Ratio Measurement
A simple method that does not require lengthy calculations. Take a measuring tape and use it to measure your waist above and the circumference of your hips. Divide the circumference of the waist by the circumference of the hips - the result should not exceed 0.8.
For example, the waist circumference is 60 cm, the hip circumference is 90 cm. Further: 60/90 = 0.6, which means you are all right. Be on the lookout: if this value starts to increase, it's time to adjust the nutrition!
Calipometry
Don't let this mysterious word scare you. In fact, everything is quite simple: calipometry is a method of measuring the skin fold on the abdomen. The measurement is made using a special device - calipera, but you can also use a caliper or a regular ruler.
The method is characterized by simplicity and high accuracy: the measurement error is only 3-4%. Stand up straight, take the caliper (or ruler) in your right hand. Pinch the skin and fat with the fingers of the left hand under the right nipple at the level of the navel. Measure the thickness of the resulting fold and compare the data with the tables below:
Weighing on special scales
Modern models of scales are also able to determine the percentage of fat in the body. The balance gives weak electrical impulses and measures the transit time of the electrical signal. In fact, the scales for calculating the fat percentage measure the electrical conductivity of our tissues: muscles are excellent conductors of current, but fat is characterized by low electrical conductivity. The electrodes are installed directly in the balance. Standing barefoot on the scale will tell you your body mass index and body fat percentage.
Also, a special device will help to calculate the percentage of fat in the body, which works on the same principle, but through the hands. The device is taken in hands stretched out in front of you, an electrical impulse is passed through them, and the device counts the time the signal passes through the tissues.
Be careful: electrical impedance scales and devices are contraindicated for pregnant women and people with a pacemaker installed. Before using such scales, you should definitely consult a doctor!
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A healthy, slim and toned body is what will always be in fashion. A lot of people are trying to get rid of excess body fat. But at the same time, not everyone knows what is the norm of fat in the body, and how to determine it, but a lot depends on this indicator. Let's try to understand this issue.
Quite often there is a situation when two people who have the same weight: look completely different. One is slender and fit, while the other at the same time looks, to put it mildly, not too perfect. The fact is that weight is, in principle, not the indicator that you should be guided by in assessing your physical form. Muscle is much heavier than fat, hence the difference in appearance with the same figure on the scale.
How the body combines bone and muscle mass, as well as water and fat, is of key importance. Therefore, what should be the percentage of fat in the body is normal, you need to know not only those who are losing weight, but also those who, in principle, monitor their health. Not only excess fat is dangerous, but also its lack, since fat has quite a few important functions, in particular, protective and reserve. A low percentage of body fat provokes problems with potency in men and problems with the menstrual cycle and fertility in women.
Thus, fat performs the following functions:
- protects the organs of the body;
- helps maintain a normal temperature;
- contributes to the preservation of nutrients in the body;
- softens joints;
- contributes to the accumulation of energy.
To maintain health and lead a full life, a woman needs a percentage of body fat of 13-15, and a man - at least 5-9%. If this indicator is lower, then serious violations in the performance of their functions by the bodies and dangerous consequences of this are possible. If the percentage of body fat is normal, a person will feel and look good, and his reproductive organs will work as they should.
Fat is especially important for the female body. It helps to ensure the normal synthesis of female hormones, promotes the proper functioning of the genital organs, ensures a normal menstrual cycle, and makes it possible to endure and give birth to a child. The amount of fat can increase with age. Excess of it is a consequence of certain disorders, but quite often it is a consequence of a lack of physical activity and constant overeating.
Normal body fat
It is impossible to name the exact figure that would determine the rate of fat content in the body. But there is a range within which each individual person can have his own size. This is determined by many features of the body. One person may have a higher percentage of fat than another of the same sex and age, but he may feel much better.
The amount of fat in the body should not exceed the upper bar, but you need to pay attention to the lower bar, since the lack of body fat is fraught with serious consequences.
Body fat percentage in a woman's body must remain within the following limits:
- age up to 30 years - 15-23%;
- age 30-50 years - 19-25%;
- age from 50 years - 20-27%.
For men Normal body fat percentage looks like this:
- age up to 30 years - 11-18%;
- age 30-50 years - 14-20%;
- age from 50 years - 16-22%.
In women with a normal physique, fat is located in the abdomen, chest, waist, and hips. If it accumulates on the arms, shoulders, shins, patella, this may indicate a tendency to edema, metabolic disorders, hormonal disruptions, so it makes sense to consult a doctor.
The indicators of fat in men are also important. For them, this determines the work of many important systems, in particular, the reproductive and digestive systems. However, it is easier for men to reduce the percentage of fat, since their lipid metabolism is faster than that of women. Fat in men is evenly distributed throughout the body. If a representative of the stronger sex deposits accumulate in the abdomen, this indicates a violation of the gastrointestinal tract. If they are localized in the area of the sides, chest, hips, this indicates malnutrition, as well as hormonal imbalance - an increase in the level of female hormones in the body.
The table below will show in more detail what should be the norm of the percentage of fat in the body of a woman and a man.
Visceral and subcutaneous fat
Two types of fat accumulate in the human body: subcutaneous (visible) and visceral (internal). located near the surface of the skin, it can be seen and felt.
If you determine that your performance is not ideal, be careful. Trying to achieve a sports figure, do not go beyond the boundaries of the physiological norm. In addition, keep in mind that each person is individual, and he has his own “healthy” norm. For example, if a girl decides to reduce body fat from 18% to 13%, she may get a menstrual irregularity. The indicator will also correspond to the norm, but here the individual characteristics of the organism will already play a role. Therefore, while working to reduce body fat, watch your feelings. If you feel unpleasant symptoms, then you should stop losing weight and consult a specialist. And remember that in ordinary life there is no point in achieving extreme performance. But to normalize the level of fat is useful.
If the norm of fat in the body of a woman or a man is exceeded, then you need to reconsider your lifestyle. Most often it is enough to normalize the lifestyle, Change your diet and exercise more. From physical activity, first of all, you need to focus on, since it is they who burn fat. , or a bicycle - you can choose whatever you want.
Proper nutrition is also very important. Avoid strict diets, because they do not lose fat, but muscles and fluid. Eat wholesome, balanced, moderate meals. It is recommended to eat often and in small portions, to exclude fast food, sweets, pastries. Healthy fat-reducing foods include lean protein sources (meat, fish, eggs, dairy), grains, fruits, and vegetables. You also need to drink enough water.
Knowing how much fat should be in the body of a woman and a man, you can adequately assess the state of your body. Remember that excess fat is a danger, but the same can be said about its lack. Fat is both a friend and an enemy in equal measure, and so that it is only the first for you, control its percentage in the body.
How to find out the rate of fat in the body: video answer
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