Lower body fat percentage

introduction

The amount of body fat you have depends on a number of factors such as age, gender and physique. A body fat percentage, defined as normal, is in the range of 8-20% in young and healthy men up to the age of about 40 years. Women, on the other hand, have a higher percentage of body fat. Young and healthy women up to the age of 40 have a body fat percentage of 21-30%, which is normal. If you have reached your desired weight, it is important to maintain your behavioral change so that the well-known "yo-yo effect" does not set in.

Read more on this topic: Fats in the human body

Body fat percentage

Body fat percentage in women

The woman has one compared to the man percentage higher body fat percentage, usually between 21 and 30%. In men, this is significantly lower at 8-20%.

woman and man differ in the composition of the tissue components her body. Among other things, this also leads to a different total consumption of calories. On average, women consume about 5-10% fewer calories than men. There are also gender-specific differences with regard to the motivation for losing weight. A woman loses weight much more often than a man on her own initiative, because she has a different body feeling and feels more often than "too fat". Typically, women are also more concerned with their diet and cooking than men, which gives them an edge when it comes to losing weight. In principle, however, the differences are smaller than you might expect.

Women and men lose weight using the same procedures. In order to permanently reduce the percentage of body fat, women and men alike should have one Combination of behavioral, exercise and nutritional therapy apply.

Body fat percentage in men

Of the man owns one clearly lower body fat percentage than the woman. For a healthy man up to the age of 40, this proportion is around 8 to 20%. Due to this difference, among other things, the calorie consumption of men is on average 5 to 10% higher than that of women.

Men also differ from women in terms of motivation. A man is often less annoying than a woman when he is a little overweight. The motivation to lose weight usually only increases when the man experiences disadvantages due to his weight. For example, if a doctor asks him about the dangers of obesity, then the man will also get started to reduce his weight. There is also a gender-specific difference in dealing with nutrition and cooking. Traditionally, women are more concerned with these areas. In principle, the gender differences in terms of losing weight are rather small and therefore both Woman as well as man using the same procedure.

How do I lower my body fat percentage?

The cornerstone of a therapy aimed at permanently lowering the body fat percentage should be based on a mixture Behavioral, movement such as Nutritional therapy are based. There are numerous practical and valuable tips in all three areas.

In the category Behavior therapy it is above all his to change attitudes, because losing weight begins in the mind. One specific procedure is to lead a Food diary. So you list the foods eaten during the day and finally calculate their calories. There are often suitable calorie calculators on the Internet that help you calculate the calories you have consumed. This is followed by a comparison of the calculated with the required Amount of calories per day on. Often it is only through this step that you become aware of how many calories you are actually consuming daily and that this amount is often far too high.

Another behavioral therapy procedure involves handling food. It is important that you focus on, for example five small meals limited, which are taken at relatively fixed times. At the same time, you should also specify what you specifically want to eat, such as yogurt. So avoid eating large amounts between main meals. In addition, you should consciously take time for meals and do not eat them while watching TV or on the computer.So there are a large number of ways and means of changing one's attitude towards food and food in general.

The field of Exercise therapy also offers a variety of procedures, Reduce body fat. Everyday activities in particular offer a great opportunity to burn calories on the side. Think of that, for example Walking upstairs. Instead of taking the elevator, it is a good idea to use the stairs. It has been shown that especially in old age a high calorie consumption can be achieved through everyday activities, which is comparable to that of endurance sports. You can also show your motivation and reliability Endurance sports to increase drifting by meeting friends for sports on set dates.

The third and last important pillar is the Nutritional therapy Through our diet we have a great influence on our body fat percentage. First and foremost, you should keep an eye on the amount and type of food. They require special attention hidden calories. In alcohol for example are large amounts of calories and also has an appetizing effect. Beware of too Finished products, because they often contain a lot of sugar and salt. There are also some practical tips on the amount. When you put food on your plate, you should first small portions to take. So you are forced to get up from the table several times if you still have an appetite and the barrier is higher at the same time to take a look.

In addition, it is perfectly allowed occasionally snacking on chocolate or chipsHowever, the amount should also be considered here and maybe there is also a healthy alternative that tastes just as good. Perhaps the desire for something sweet can also be satisfied with an apple or a banana.

Nutrition plan

The nutrition is a key part to Reduce body fat. Here too, a change in diet must be designed to last. Short-term changes in diet also only lead to short-term success. In principle, there are a few rules of thumb that should be observed. A nutrition plan is ideal for changing your diet. In this nutrition plan you can enter the foods you eat daily. At the end of the day, you can then use your nutrition plan to calculate the calories you have consumed.

beverages, the much sugar and so contain a lot of calories, one should absolutely avoid. Same goes for alcoholic drinksbecause they too contain a lot of calories. Instead, you'd better water or drink water with a small dash of juice for taste. It is also important much to drink, because that also fills the stomach. By following a nutrition plan, one can become aware of precisely these mistakes and thus avoid them.

Also finished products should be better Be avoided. Not only do they contain unnecessary calories, they also contain a lot of salt, which is bad for our cardiovascular system. Cooking yourself is hip, because then you know what's in your food and learn to better deal with your diet.

Structure in eating behavior is just as important. For example, you'd better five little ones and predetermined Servings eating than devouring large amounts of food uncontrollably two or three times a day. By following a nutrition plan, one can be at the very beginning of lowering body fat Analyze eating habits and improve.

Muscle building and exercise

Sport or exercise is an important part of reducing the percentage of body fat. But sport and exercise should be integrated into a combination of behavioral change and a change in diet.

Building muscle alone is surely not optimal for lowering body fat percentage. Ideal is a training that Muscle building with endurance sports combined. By building muscle, the proportion of muscle mass in the body increases. You use calories through exercise itself and through the muscle building that takes place as a result, because muscles consume significantly more energy than fat. However, this can be a disadvantage for beginners, because they first build muscle and only then lose fat mass, which can be shown on the scales by a constant or even higher weight.

In principle, take Men often with sport faster in body fat than comparable women, as they tend to build muscle faster.

Read more on the topic: Endurance sports and fat burning.

Six pack

He is considered the ideal image of the male belly. We are talking about the six-pack, which is also known colloquially as the "washboard abs". With little fat tissue and well-developed muscles, six protrusions of the so-called Rectus abdominis muscle come to light, which means "six pack" in English.

The appearance of the muscle is crucial through the anatomical course of the tendons embossed. The straight abdominal muscle is vertical through the tendon portion of the Linea Alba in right and left and in the horizontal by the Tendon parts divided into no or up to four cuts. Through this the appearance of the abdominal muscles is different clear.

So some people may not have any Predisposition for a six-pack. So if you want to achieve a six-pack, besides the disposition, there is a lot Muscle building training the abdominal muscles and a low total body fat necessary so that the muscles can also be seen.

Lower body fat percentage in the long run

Everyone who has been on a diet or would like to lose weight knows and fears him. We are talking about the so-called "Jojo effect". It is important that a reduction in the percentage of body fat is based on the three pillars of behavior therapy, exercise therapy and nutrition therapy.

At least as important is the fact that a change must be made permanently, regardless of the category, in order to prevent the dreaded "yo-yo effect". A “crash diet” lasting two weeks is not enough. After all, there are causes that you have too much body fat or you are too fat. These causes can be do not eliminate with a single dietbut must be addressed permanently and continuously. If you have successfully reduced your weight or body fat percentage through a change in behavior, exercise and a change in diet, these changes must be maintained in order to be able to maintain the success.

A diet that focuses intensely on reducing body fat percentage and building muscle mass is that Anabolic diet.