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BODY FAT PERCENTAGE
and Ways To Reduce It...

This is a interesting issue which deserves consideration. Dependent on their body fat percentage, two people of exactly the same weight and height may look entirely different. One may look puffy and chubby, while the other one looks "lean and mean".

So, the fact of the matter is: Even in the absence of any measurable weight loss, reducing one's fat percentage translates into significant fitness benefits.

Generally, the body fat percent varies based on:
  • gender (lower in men and higher in women)
  • race
  • fitness status
  • other individual factors
The fat percentage can be determined on a scale programmed to measure body fat in addition to weight. (A variety of models are available online and in fitness stores.)


In a fit person, the body fat percentage varies between
8-17 for men and 15-24 for women.



Here are several ways of reducing your body fat percentage:

  1. Eliminating from your diet foods that are high in saturated fat, cholesterol, and refined sugars. More details on this in our section Health & Nutrition.

  2. Increasing the amount of protein in your diet, to help build lean muscle.

  3. Practicing aerobics and /or strength training in moderation.

    • Suitable aerobic activities:
      Walking briskly, jogging, or bicycling for 30 minutes 3 times a week.

    • Suitable strength training (muscle toning) activities:
      Lifting free weights, or working on a strength-training machine such as the Total Gym or Bowflex for 20 minutes 3 times a week.

    Combining aerobics with strength training may yield greater effects (for the same exercise-time) than either method alone. More details on this in our section Exercise for Weight Loss.


  4. You may also consider a muscle-building supplement like the ones used by body-builders to build lean muscle (e.g., creatine), since muscle has a high metabolic rate and burns additional calories at rest. In other words, muscle burns fat.


 

Return from "Body Fat Percentage" to "Self Evaluation"

 

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