We are now living in this era where doctors and other healthcare professionals using charts, data or any other measurements to create the definition of health. This is why doctors and other healthcare professionals will use assess your physical health using body mass index (BMI) or looking at your body fat percentage. In fact, they are just one of the ways to assess and monitor your weight and overall body composition. To calculate your body fat percentage, take your total mass of fat divide by total body mass, then multiply by 100.
Below are the differences between weight loss and fat loss:
|Weight Loss||Fat Loss|
|Be in calorie deficit||√||√|
|Insufficient protein intake||✘||√|
There are various ways one can measure their own body fat percentage. However, some of the methods used are expensive and yet, not very accurate. These methods include:
Besides the methods listed above, using skinfold calliper to measure your body fat percentage is also an option. It is quite popular as many of you do not have access to the expensive methods listed above. With this method, you can measure your own body fat and calculate your fat percentage. This method is based on the belief that approximately 5-% of your total body fat lies under the skin. Thus, you can measure the thickness of the skinfolds at standardized sites. It is recommended that you have your personal trainer or a trained professional do that for you as they would handle it more professionally and you would end up getting a more accurate result. Having the same person taking the measurements each time would increase the validity and reliability of the results.
Since men and women have different patterns of storing body fat, different anatomical sites are measured between the sexes.
For men, the skinfold sies are:
For women: the skinfold sites are:
According to the American Council on Exercise (ACE), below is a chart suggesting the ideal body fat percentage for different categories. Age is not taken in account here.
Both dieting and exercising are equally as important when it comes to lowering your body fat percentage.
Aerobic exercise (normally known as cardio) is any type of cardiovascular conditioning. By definition, aerobic exercise means “with oxygen.” It can include activities like brisk walking, swimming, running, or cycling. When you are doing cardio, your breathing and heart rate will increase. It then helps keep your heart, lungs, and circulatory system healthy. The examples of cardio consists of brisk walking, swimming, running, jogging and more while the modern Aerobic exercise includes spinning/cycling, Tabata, High Intensity Interval Training (HIIT), TRX, Kickboxing, Bungee workout.
In 1922, Archibald Hill, a British physiologist, introduced the concepts of maximal oxygen uptake and oxygen debt but in the 1960s, physical therapists Col. Pauline Potts and Dr. Kenneth H.Cooper, both from the United States Air Force, advocated the concept of aerobic exercise. Dr. Kenneth H.Cooper started research into preventive medicine and conducted the first extensive research on aerobic exercise on over 5,000 U.S. Air Force personnel after becoming intrigued by the belief that exercise can preserve one’s health. Different exercises are classed into different categories based on the intensity. There are different insensiy for different age group of people.
Age group: all age group
Maximum heart rate: 40 to 50 percent
Type of exercise: Walking, brisk walking, jogging, swimming
Age group: 5 -17, 18 – 64, 65 & above
Maximum heart rate: 50 to 70 percent
Recommended workout time slot: 150 minutes every week
Type of exercise: Spinning, cycling, aerobic steps, water aerobic
Age group: 5 – 17, 18 – 64 years old
Maximum heart rate: 70 to 85 percent
Recommended workout time slot: 75 minutes every week.
Type of exercise: HIIT, Tabata, TRX, kickboxing
Health Benefits of Cardio
Among the recognized health benefits of doing regular aerobic exercise are:
High-impact aerobic activities (such as jogging or using a skipping rope) can:
Fun Fact: Listening to music while exercising can improve workout performance by 15%.
Besides exercising, dieting also plays an important role in losing fat. Your diet should adapt to how active you are each day, instead of consuming the same amount of calorie no matter what you are doing. Think about what you are going to do before the start of the day and decide what and how much fuel you need. Carbohydrates, proteins and fats are the fuel. However, you cannot afford to have too much as you are going to store the excess as body fat.
Signs of dieting done wrong
Also, it is advisable not to eat before sleep if you want to lose fat. This is because if you eat right before you sleep, you do not sleep. You may pass out for 8 hours, but your body is not sleeping since all your digestive organs are working at full power. On the other hand, when you leave 4-5 hours before bed from your last bite, you will sleep better and your cells will undergo a more extensive repair cycle overnight.
Easy Ways to Burn More Calories
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