Body fat percentage. Ideal fat percentage

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Visceral fat: normal, critical level and its consequences

Visceral fat– natural fatty tissue in the human body, accumulating in the abdominal area, with inside. It is a natural shock absorber that protects vital organs and supports them in in the right position. No wonder its name translated from Latin sounds like “insides” (viscera).

How does visceral fat affect health?

It is extremely important because:

• provides a natural “cushion” for many internal organs;
• warms everything located in the abdominal cavity, preventing hypothermia;
• maintains organs in proper position and protects them from any shock.

Thus, the intestines, stomach, pancreas, liver and other components remain healthy and are not at risk of inflammation due to critically low temperatures.

However, excess carries no less negative consequences. For example, these adipose tissues:

• minimize insulin sensitivity;
• accumulate hormones, provoking the risk of diabetes;
• cause multiple health problems.

Interestingly, with age, internal accumulations tend to be redistributed, even if the person’s weight remained constant throughout long period. Most often they are localized in the lumbar region after menopause. Thus, accurate data on the level of internal deposits in the body will help prevent the threat of heart and vascular diseases, blood pressure surges and category 2 diabetes.

It is worth remembering: even with a normal volume of fatty tissue, an excess of this type of fatty accumulation can be observed. Analyzer scales Tanita BC-601 and BC-545N. will help determine their optimal ratio on a scale from 1 to 59.

In the first case, there is no reason for concern. In the second, there is, with the risk of negative health consequences. Therefore, it is worth thinking about reducing the volume of internal fat tissue using any healthy methods.

Consequences of deviations from the norm

If there is a deficiency of this type of visceral deposits, then dry skin, decreased turgor, wrinkling, prolapse of the spleen, kidneys, and intestines may be observed, which threatens serious dysfunction for them. There is also irreversible anorexia and the risk of prolapse of vital organs with any increase in internal abdominal pressure.

If there is an excess of internal accumulations, then there is a threat of fat entering the blood with an increase in cholesterol levels and the development of atherosclerosis, including the coronary vessels that supply food to the myocardium and brain. This provokes hypertension, memory loss, headaches, and heart attacks. This also includes the risk of hormonal imbalance, diabetes, metabolic syndrome, asthma and allergies.

The level is less or more than normal: what to do?

Persons with a severe lack of visceral fat are prohibited from any active physical activity or exercise. Fitness, lifting weights over 1 kg, as well as prolonged coughing and sneezing can cause them to prolapse or dislodge their internal organs. Therefore, recovery is much more important sufficient level internal fat reserves.

If there is an excess, you should reconsider your lifestyle, adjust your diet, and become addicted to physical exercise - from basic running to visiting a fitness center. But before that, we recommend visiting a doctor to clarify the diagnosis and possible restrictions.

One of two models of analyzer scales Tanita BC-601 and BC-545N will help you monitor the data. For this purpose, they are provided with a corresponding function and display of readings. Analyzers can be purchased in our store with discount 5 %. H To get a discount use the promo code: DISCOUNT2017

What do most women do when they want to evaluate their figure? That's right, step on the scale! So what is next? The current weight is compared with what it was a year ago, five, ten. Such a comparison can indeed say something, but in many cases it is similar to fortune telling by tea leaves. The fact is that with age, body composition changes, muscle tissue is gradually replaced by fat.

For reference, a woman’s body weight consists of the weight of the skeleton (12%), muscles (35%), fat (24%) and the mass of other components of the body; for men, the mass ratios are slightly different - the skeleton accounts for 15% of the total mass, muscles - 45% and fat approximately 12%..

Let's say the muscles decrease, but the fat increases by exactly the same amount - what's good about that? In other words, simply weighing yourself cannot be your compass in the world of beauty. We need a much more precise tool. What if we use calculators to calculate our ideal weight? In one column write your height, and in the other, find your optimal weight. Then all you have to do is step on the scales, and the picture of your own condition seems to become clear.

Meanwhile, not everything is so simple (they are simply not taken into account fully). And the Americans were the first to discover this Insurance companies. At one time, they actively used body mass index (BMI) to determine their risk level when insuring a client's life. After all, the higher the excess weight, the more more danger cardiovascular and other diseases. However, even clerks far from medicine, after several years of experience, it became clear: there is no direct connection between height and weight.

How to find out your fat percentage?

One of the most accurate methods is to analyze body composition, estimate the waist/hip ratio, and measure skin folds.

Body composition analysis shows the distribution of your weight: what proportion of it is fat, and what proportion is everything else. Such an analysis can be done in many sports and health centers and fitness clubs. Some methods of performing this test are quite simple, others are much more complex. We will return to this later.

Measuring skinfold thickness .

To calculate the percentage of body fat, first of all you will need a thickness gauge - the device shown in the pictures. It can be purchased at any sports store. However, you can also use a regular ruler; to do this, you need to attach it to the fold, moving it a couple of centimeters to the base (as shown in the figure below.

Measurement Rules
Take all measurements while standing.
Take measurements on the right side of the body.
Gather the fold with a large and index finger(as it shown on the picture). Grasp the skin wide enough so that fat layer was folded in two between your fingers. Squeeze the fold hard enough (slight pain) to expel water from the fatty tissue.
Place the ruler or thickness gauge 2 cm away from your fingers (between the peak and the base of the fold).
To improve the accuracy of your body fat percentage calculation, take 2-3 measurements, but do not take 3 measurements in a row in the same place. You should alternate the following places alternately: triceps - stomach - thigh - triceps and so on.
To maximize the accuracy of your body fat percentage, ask for measurements loved one and compare with yours. Enter average results into the system.
It must be remembered that after a while, repeated measurements should be taken by the same people who did it the previous time.

To more clearly follow the measurement rules, a picture is shown below

Ultrasound

This method of examination is carried out using special equipment, similar to that found in ultrasound rooms. Ultrasonic waves penetrate deep into the skin and show the thickness of the fat layer on a measuring scale. Typically, ultrasound scanning is performed in several places. The data obtained in this way is used to calculate the total percentage of fat in your body.
Oddly enough, opinions about this method paradoxically differ. Some experts consider it very accurate, others argue that the device is, in principle, not capable of producing the correct result.

Method for measuring bioelectrical impedance (BER)

When using the BES method, a weak electrical current is passed through your body. No more than a tiny pocket battery. The current is supplied through electrodes attached to the arms and legs. Adipose tissue, unlike muscle ones, do not conduct current. It turns out that the faster the current passes through the body, the less fat it contains. The data obtained is substituted into formulas that take into account height, gender and age. Thus, the percentage of fat in total body weight is calculated.

Weighing in water

The test goes like this: you sit in a chair suspended from a scale, exhale, and you are immersed in a tank of water. For about 10 seconds, while the underwater weighing is going on, you naturally cannot breathe. The whole procedure is repeated several times. Based on the three maximum results, the average value is displayed. Based on it, the percentage of fat in body weight is calculated using several complex formulas.
This time-consuming and inconvenient method is used exclusively for research purposes. In addition, when weighing women, it is not particularly accurate due to the fact that formulas that work well for men give significant errors here. The reason is that there are large differences in the density of bone and muscle tissue between women - some have dense ones, while others have loose ones.

Formulas for calculations

Body fat percentage - calculated using formulas for the body circumference method developed by Hodgdon and Beckett. Men and women require different measurement methods because men tend to store fat around their belly (apple shape) and women tend to store fat around their belly and hips (pear shape).
Formula for men:
Fat Percentage=495/(1.0324-0.19077(log(Waist-Neck))+0.15456(log(Height)))-450
Formula for women:
Fat Percentage=495/(1.29579-0.35004(log(Waist+Hips-Neck))+0.22100(log(Height)))-450

To determine the norm, data from the formulas are presented in the table below

It's time to pull yourself together and prepare for.....

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FAQ

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So, fat. It plays a lot of important roles in our body. From how healthy our skin looks and how firm, elastic and pleasant it is to the touch, to whether everything is in order with our hormones - many of them are not produced when the percentage of body fat is too low.

In short, in Lately I again changed my approach to food, to training, and in general to the psychological side of my fitness and my ideals of the female body. I am working on the mistakes I made and making peace with my body. I’m thinking of making an article about these mistakes, but the main one lies in the terrible word “fat.”

How much fat should a healthy body have?

Namely: I didn’t get enough fat in my diet for a long time (on average it was 30-40 g per day) and was too zealously chasing a low percentage of body fat. Why this is very bad will be discussed in today’s article. But if we talk about nutrition, today I try to eat at least 80-100 g of fat per day. And I deliberately increased the percentage of body fat from 18-19 to 21-23. Yes, at first it was unusual to perceive myself after 18%, but my priority is still health.

The idea of ​​this article belongs to the guru in the field of health and healthy eating - Dr. Andrey Beloveshkin. In fact, the article was created in collaboration with him. More precisely, it was created by him in collaboration with me.

So, fat. It plays a lot of important roles in our body. From how healthy our skin looks and how firm, elastic and pleasant it is to the touch, to whether everything is in order with our hormones - many of them are not produced when the percentage of body fat is too low.

I have already touched on this topic: if there is a lack of fat in the body and fat in food, the first thing to do is suffers in female body- reproductive system and reproductive function. The body begins to save resources, and gradually turns off functions that it can do without and... survive. Why should he think about procreation if he himself is now in danger?..

Let's figure out why fats (both those that we eat and those that we carry on ourselves) need to be understood, forgiven and pardoned.

It is important to ensure that external fat does not fall below the acceptable minimum.

As long as subcutaneous fat does not exceed the norm, it is good. Because fat produces special hormones that protect our heart and blood vessels. And, as I wrote above, there is a minimum subcutaneous fat, without which normal functioning of the hormonal and reproductive systems is impossible.

Subcutaneous fat is aesthetics, all the smooth curves and outlines of the female body. Without subcutaneous fat, the body becomes senile and masculine: rough, dry, angular, with bones and muscle bundles showing through. A certain supply of subcutaneous fat is also needed to “calm” the body. When the body is stressed, it is concerned with only one thing: to survive. Therefore, it begins to push fat into the liver, into the heart, into the walls blood vessels.

You can measure subcutaneous fat according to science - by measuring the thickness of the folds in different places. You can try to control it through the numbers on the scales (but there is a nuance here: it is impossible to determine the percentage of fat and dry mass).

I have long come to the conclusion that the simplest and most reliable way is a mirror. You undress, stand in front of the mirror in full height and... you look. No, not in the “Ugh, I’m fat!” way, but you adequately examine everything that hangs or doesn’t hang.

If there is too much fatty tissue in the body, it will be revealed by folds, tuberosity, cellulite, belly, axillary and knee ridges. And in general so-so general form. If it doesn't hang anywhere, then everything is fine. Veins, protruding tendons, cubes and individual bundles of muscles are a sure sign that there is not enough fat. And you are at risk. Yes, yes, that's what I say. It didn't seem to you. No wreaths on bellies. No lean muscles. I really want children in the future, to be honest. And I really don’t want problems with hormonal levels.

Therefore, let the dry bodies remain for the gymnasts who are trying to make money from this. People who want to stay healthy need to understand that artificially created excessive dryness of the body is not healthy. I emphasize: unnecessary. Lest you read this as an excuse for gluttony and obesity.

Speaking in numbers, 20-25% fat is the norm for a woman. The maximum excess fat is up to 15% excess body weight if it is subcutaneous fat (not internal fat). When it falls below 9-10%, the body goes into a serious deficit, which causes the entire system to fail. For men, the critical threshold is lower - 4-6% body fat.

If you don't eat enough fat every day, your body will lose weight for a while, yes. It will make you happy. Only on the sly will our cunning and very smart body slowly turn off the extra light so as not to waste energy, as it seems to it. And so that you don’t have to spend your whole life replacing all your electrical wiring, it’s important not to get to that point.

Experts recommend eating at least 1 gram per kilogram of body weight, but my feeling is that the body still needs more. Especially to a body that, like mine, is constantly in motion and in mental work. Therefore, today I try to eat 1.5-2 grams, depending on the intensity of the day. By the way, a diet rich in fats also saturates better. Therefore, after 1.5-2 hours you don’t feel like eating. And I want it in 4 hours.

It is important to control subcutaneous fat so that it does not fall below normal! When the level of subcutaneous fat is below 7%, women enter a deficit mode, hormonal disbalance and menstruation stops. With a long absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Things are not so happy for men either. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Super relief is the lot of professional bodybuilders and it is harmful. If you are going to carry a couple of extra pounds, then it is better to do it on the buttocks than in the liver.

Control the energy balance: income and consumption

Energy balance is the ratio of the number of calories we get from food to the calories we burn during physical activity. The difference between the total caloric content of the diet and the calories that are burned during physical activity is the available energy, which the body can use to run wild. More precisely, use it to maintain life and your loved one.

Lately I've been eating about 1700 kcal per day(and it’s still not enough! but I’m working on increasing it). Luckily, I stopped eating at 1200 kcal. Because objectively, given my level of brain and physical activity, this is not enough. According to the most conservative estimates, one workout costs me 400 kcal. But this is very modest - I can burn 800! But let’s start from the average value of 400 kcal.

This means that my body has 1300 kcal per day left for everything. He can allocate it to his internal affairs and other goodies. There is such a concept - a basic need, or basic metabolism. This is the minimum energy we need just to live and function normally.. And do nothing about it. Just lie down. As you can see, even now, having increased my daily calorie intake, I am underfeeding myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details below.

If you don't give your body energy for basic needs, it will slowly but surely lead to problems.

How to find out your balance?

First we need to know your body fat percentage. My average body fat percentage now is - 23% (9 months ago it barely exceeded 18%, and now I look at those photos and understand: she’s skinny, she’s a tomboy, she has no ass, just bones – so what?).

Fat can be calculated using special impedance scales, or a bioimpedance device. Fat percentage can also be calculated using a special calculator. different ways and select medium.

We calculate the dry mass using the formula: Lean body mass (fat-free mass) = current weight - (current weight x current % body fat).

My weight today is 56 kg, and my fat percentage is 0.23 (23%). I think for myself:

Dry weight = 56 – (56 x 0.23) = 43 kg.

The minimum available energy requirement is 30 kcal per kilogram of dry body mass. At a level below 30 kcal, your sex hormones will “sprinkle”, and if you drop to 25 kcal (the notorious almost 1200 kcal per day), the thyroid gland will most likely begin to act up. After reducing to 20 kcal per kilogram, real problems with the head begin.

Optimal for a normal life, well-being, without a threat to health and almost without a threat to your figure - this is 40-45 kcal per kilogram of dry body mass (body weight without fat - we have already found out how to calculate it above).

This means that for my 43 kilos of lean mass, my caloric intake should not be lower than 43 x 30 kcal/kg = 1290 kcal. And this is only the minimum basic need! And for almost a year I gave so many calories to my poor body for life, and for work, and for training... Don’t repeat it! Although it is very easy to get hooked on a low-calorie needle because it gives quick results. At what cost is another question.

My basic optimal calories: 43 * 45 = 1935 kcal. Since I don’t lie on the couch all day, this figure needs to be multiplied by a correction factor depending on physical activity.

Many of you have seen this list, I'm sure:

1.2 = sedentary lifestyle, sedentary work, very little or no sports activities

1.3-1.4 = light activity (some daily activity + light exercise 1-3 times a week)

1.5-1.6 = average activity (workout 3-5 times a week)

1.7-1.8 = high activity ( active image life and hard training 6-7 times a week)

1.9-2.0 = extremely high activity ( sporty look life, physical labor, daily training, etc.).

I now have average activity and a correction factor of 1.5. This means my minimum is 1.5*1290= 1935, and my optimum is 1935*1.5= 2900 kcal. If we assume that now my daily caloric intake is 1700 kcal, then my energy balance is negative (even taking into account the minimum requirement, I am missing more than 200 kcal).

This can be corrected by reducing the intensity (or frequency) of training or increasing the number of calories. Let's say, in my case, adding two eggs (180 kcal) or one avocado (205 kcal) will help me. Or skipping half the workout (200 kcal) - and this will be enough to balance your energy balance. But I would prefer to leave my physical training as it is, and at the same time eat more.

I’ll be honest: I’m already increasing my caloric intake, I don’t weigh my food and don’t bother with accurate calorie counting – I just eat. And it’s so good for the whole body, so calm. I'll watch it a little more and then tell you. But even visually there is a difference. By the way the skin looks all over the body, for example...

Why is it important not to go into the red for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.

And this is where the action-packed movie begins: metabolism slows down, the functioning of the thyroid gland and sex hormones deteriorates, mood and energy drop, depression and irritability appear. In addition, the body will still accumulate internal (bad) fat, sacrificing muscle.

Therefore, Andrey Beloveshkin strongly recommends: even when losing weight or maintaining our normal weight, we should not go beyond the limit of 30 kcal per kilogram of dry body mass for more than 2-3 days. Under no circumstances should you do as they advise: “eat less, exercise more.” This will cause you to lose weight but increase the amount of bad fat (visceral fat).

I’ll add on my own behalf: be reasonable, don’t listen to those who advise living on one lettuce leaf and killing yourself while training. Treat your body with care and respect, and it will thank you. Do not gesture, otherwise the body will respond with even greater gesture. Restore metabolism and hormonal levels, treat reproductive system– it’s long, difficult and costly in every sense.

Watch the amount of internal fat!

“The most dangerous thing is internal fat, which is hidden in the stomach. It disrupts hormones, worsens mood, causes illness, weakness and chronic fatigue. Its excess provokes a craving for various kinds addictions: from sweets to drugs and addictive relationships,” says Andrey.

But the most unpleasant deceit lies elsewhere, friends. Bad fat, which grows against the background of hunger strikes, drying, chronic overload and stress, can “melt” our body. Change its composition and kill the quality.

This means that disrupted sex hormones and stress hormones “reprogram” our fat cells.“Reprogrammed” fat begins to behave indecently, which leads to the appearance and intensification of problem areas: we seem to be thin, but cellulite on the thighs, butt and even calves blooms in lush color! Moreover, even more noticeable than before.

What does a normal, average girl do in such a situation? Right! He gets nervous, hungry, trains until he faints and... the circle repeats. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.

Studies of twins have shown that only 20% of the accumulation of internal fat can be at least somehow explained by genes. Everything else is nutrition, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but even people of normal weight can have it: in athletes, models, small girls.

Now we'll look at how to track your internal fat and health using... a measuring tape. This block will be useful for those who are interested in doing a little self-test, like, how am I doing now?

The key thing in our study is waist size. Almost all other indicators dance from him. After all, it is in the abdominal area that internal fat is hidden.

Let's take the tape. We put it in our hands an experienced doctor Andrey Beloveshkin. We take one fitness blogger as a model and test subject. Who is not afraid to show you the truth of his body.

« Waist circumference should be measured midway between the bottom edge of the lower rib and the top of the pelvic bones(as an option - in the narrowest place, usually at the level of the navel or slightly above). When tightening, you should pull the tape slightly, with an effort similar to lifting an empty mug. When measuring, the tape should be placed parallel to the floor. Stand quietly, arms at your sides, breathe calmly, measure as you exhale. Measure several times until there is a difference of no more than one centimeter,” recommends Andrey.

Hip circumference can be measured at the widest part of the buttocks“We determine it visually,” advises the doctor.

Neck circumference is measured at its narrowest point:

Thigh circumference – in the upper third:

My results: weight 56 ​​kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, abdominal height - 17.5 cm, hip 55 cm. Fat percentage 23%.

1. Waist circumference.

My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is a boy’s story - I’m still for femininity. The normal waist circumference for women is up to 75 (80) centimeters, from 80 to 88 centimeters is weight gain, and over 88 is obesity. For men, normal parameters are up to 94 centimeters. Wide waist reduces your attractiveness and doubles your risk of premature death from any cause. This also applies to people with normal and low weight!

2. Hip-waist ratio.

My ratio: 67 to 96 = 0.70 (ideal).

“The ideal numbers are 0.7 (0.65-0.78) for women and no more than 0.9 for men. Normally, this index should be less than 0.85 for women and less than 1.0 for men. A good hip-waist ratio increases attractiveness, mental abilities and libido, and reduces the risk of many diseases (cancer, infertility, diabetes). The hip-waist ratio is one of the best indicators of health,” comments Andrey.

I would immodestly add: mmmmm, bend!!!

3. Height-to-waist ratio

My ratio: 67 to 170 = 0.4 (excellent). The norm for this index is less than 0.5 for men and women.

4. Body shape index – an indicator of the risk of getting sick

The Body Shape Index shows the relationship between waist size, height and weight. The formula is complex, let's use a calculator. In addition to numbers, this index also provides a picture that shows where we are on the risk scale.

My body shape index is 0.0723 - this is normal. At the same time, the calculator also calculates the relative risk. For me it is 0.76. This figure means that I have a lower risk of disease than average (average risk = 1). The higher the number, the higher the risk of disease.

The circle on the graph is me / The further to the left and lower the circle is, the better. The higher and to the right, the more dangerous.

5. Conic index (K-index).

“The formula is complicated and I haven’t found a calculator. Therefore, we divide the weight in kilograms by the height in meters, and extract from this Square root(the sqrt button in a standard calculator) and multiply it by 0.109.”

0.109 x (square root of 56/1.7) = 0.63.

Then we divide the waist in meters by the resulting figure: 0.67/0.63 = 1.063.

So my conic index value is 1.063.

For men, the norm is a conical index of no more than 1.25, and for women – 1.18.

The higher the index, the more people looks like a cylinder rather than two cones meeting at the waist. And the higher the risk.

6. Neck

We measure at the narrowest point. My value = 30 cm (excellent). In women, the neck circumference is no more than 34.5 (a more strict norm is 32 cm), in men the neck circumference is no more than 38.8 cm (a more strict norm is 35.5 cm).

7. Waist-hip ratio.

My ratio: 67/55 = 1.22 (excellent). Normally, this index is less than 1.5 for women and less than 1.7 for men.

8. Abdominal height.

My value: 17.5 cm (excellent). The norm is up to 25 centimeters.

“The height of the abdomen is the smallest distance between two horizontal lines: lying on the surface of the abdomen and touching the vertebra of the back. Measure with your back pressed to the floor and your knees bent, at the level of the sacrum. By the way, an abdominal height above 25 cm is a risk of developing Alzheimer’s disease if you survive a heart attack at 50,” says Andrey.

The conclusion suggests itself: I recognized the body’s alarm signals in time, returned an adequate amount of fat to the diet and fat under the skin. All my health markers are in excellent condition.

I stopped gesturing and testing my body for strength. I am very sensitive and attentive to him. I'm listening. I make sure not to dry out, but not to float. And, as a small experiment showed, it’s not all in vain. Health markers are normal, which means I can move on with my life. I wish the same for you!

I would like to express my gratitude to Andrey for this article, for all the information he collected and published.

Tatiana Kurbat, Andrey Beloveshkin

If you have any questions, please ask

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Body fat percentage is an excellent indicator of health and a metric to target when losing weight. The average percentage of body fat varies between men and women, as does different age groups. In the chart below, you can see the different body fat percentages for men and women, with a picture of what each of those body fat percentages looks like. Try having your body fat measured professionally, or use it to estimate your body fat percentage.

Average Fat Levels for Athletes

Fat percentage from low to high

Fat percentage	Women	Men
Essential Fat:
Thin (athletic):
Medium (Fitness):
Acceptable:
Obesity:

Weight loss and minimal body fat percentage

It is impossible to reduce fat levels to zero. Body fat can be divided into essential fat And storage fat. Essential fat is essential for the proper functioning of the immune and hormonal systems and is found in major organs of the body such as the heart, lungs, bone marrow and muscles. Low level Essential fat has a negative impact on physical and physiological health. Women have additional essential fat on the chest, pelvis and hips, which is a biological necessity for childbearing. Essential fats make up at least 10–13% in women and 5% in men of total body weight. Storage fats on the other hand are used as fuel for the body when needed and are also essential for health. They protect internal organs chest and belly. The percentage of this fat fluctuates, as does weight, which changes as we gain or lose it.

Essential fats and some storage fats are necessary for the normal functioning of the body. This is especially true for women in whom very low levels of body fat can cause impairment/loss. menstrual cycle(amenorrhea), which in turn can lead to estrogen deficiency, infertility, hair loss, decreased density bone tissue and premature osteoporosis. In general, any woman who strives to maintain her body fat levels below 12 - 15% and/or overtrains will experience these issues. However, much also depends on how and how it was supported. The point at which amenorrhea may occur is different for all women, for some it may be at the level of 18%, for others at 16% or 12%. It is important to understand that even if normal menstruation resumes, some of the changes that occur may be irreversible. For example, loss of bone minerals (increasing the risk of developing osteoporosis - brittle bones). Especially it concerns adolescence, during which 60 - 80% of the bones of the skeleton are formed and fixed. Low estrogen levels during this time will cause inhibition and suppression of normal sexual growth and development.

Amenorrhea is never healthy, desirable or acceptable. This is a sign that something is wrong. If your periods have stopped after a period of weight loss, you may have gone too far. Try gaining some weight and see if it restores your periods and consult your doctor.

Obesity and too much body fat

• A body fat percentage of 30% is the limit for women, 35% is already clinical obesity. While in men the limit is 25%, obesity is 30%.
• High levels of body fat are a risk factor for many diseases, including heart disease. vascular diseases, stroke, high blood pressure, diabetes, some types of cancer and osteoarthritis.
• Excess fat makes it difficult to achieve results in sports. High body fat is a type of “dead weight” that leads to decreased performance in speed, endurance, movement efficiency, agility, balance and jumping ability. However, if you are overweight you should not avoid exercise, just follow some simple tips according to the exercises given on this site.

About fat cells

Fat in the body is stored in fat cells, and everyone is born with a certain number of fat cells. And this number does not change. When we gain or lose weight, all that changes is the size of those fat cells - they can grow or shrink in size. However, there are exceptions to every rule, and there are two times when the number of fat cells can increase:

• During puberty, when the number of fat cells increases.
• With severe obesity (when there is more than 60% body fat, i.e. 170% of normal body weight), fat cells can no longer grow larger and store more fat, because. have reached their size limit, so additional fat cells begin to be produced.

When an adult loses fat, the fat cells decrease in size. The only way to reduce the number of fat cells is to surgically remove them, i.e. liposuction. However, liposuction does not affect the size of the remaining fat cells and does not guarantee that their growth will stop. Therefore, liposuction cannot guarantee the prevention of weight gain. Liposuction, like any fat removal procedure, is limited to only removing a relatively small number of fat cells.

Body Composition Analysis

By increasing muscle mass and burning fat, you thereby change the body composition that was given to you by nature. Tracking the process using floor scales is a thankless task. While burning fat, you may not see much progress in weight, because the same workouts simultaneously add muscle mass. While gaining muscle, you may not see growth, since at the same time you are burning fat. In a word, scales are an unreliable guide that does not divide weight into good and bad. Also, you shouldn’t always trust a biased look in the mirror. Thus, the best monitor of your progress will be to check your body composition.

WHY IS IT SO IMPORTANT TO KNOW YOUR BODY PARAMETERS?

Understanding the relationship between the basic parameters of the body will allow you to set specific goals to achieve your goal of losing and maintaining weight, as well as gaining muscle mass.

Having learned for the first time your basic parameters of the body, in the future you can track the dynamics of changes in these parameters, and therefore the qualitylosing weight (you need to lose weight with fat, not water and muscles) or gaining weight (you need to gain weight with muscles, not fat).

In addition, quite often many people give up their attempts to lose weight or gain weight, without even having time to really start, because after going to the gym for several weeks or going on a diet, they do not see the result in the mirror. You may not see the results in the mirror, but you can’t fool the device. It records the slightest changes, which encourages you to go further towards your goal.

Therefore, diagnosing body parameters is simply necessary for all people. After all, at any age we can have beautiful body and good health.

HOW TO MEASURE THE BASIC PARAMETERS OF THE BODY?

The methodology for calculating the composition of the human body is based on the results of medical research and scientific developments. Special device (body analyzerTanita) to determine body composition is able to determine the necessary parameters of the body.

HOW DOES THE BODY COMPOSITION DEVICE WORK?

When you stand on the platform of the Device, the monitor sends weak, harmless pulses of electrical current that pass through your entire body. Since muscle tissue contains a large volume of water, it acts as a conductor of electrical current. Fat tissues contain little water and are objects of resistance to electrical impulses. The resistance of various body tissues is compared with age, gender and weight. Based on these data, the Device calculates the main indicators of body composition.

PARAMETER 1 - WEIGHT

You will find out your weight and your body mass index.

Body mass index - this is a value that allows you to assess the degree of correspondence between a person’s mass and his height and, thereby, indirectly assess whether the mass is insufficient, normal or excessive (obesity).

Based on individual body parameters, the Body Composition Device is also able to calculate your optimal weight. The optimal weight is individual - this is the weight characteristic only to this person, based on the basic parameters of his body.

This is exactly the weight that is easiest for the body to maintain.

Knowing your optimal weight will help you create the right program for changing and maintaining weight.

Changing your eating habits and improving key body composition parameters can help you manage your weight and maintain your results over a long period of time.

PARAMETER 2 - MUSCLE MASS

Muscles play important role, since they act as the main consumer of energy and actively participate in calorie consumption. The more physical exercise, the more muscle mass increases, and accordingly, the level of energy or calorie intake increases. An increase in muscle mass allows you to increase your metabolic rate, which leads to the reduction (burning) of excess fat deposits, because.Each additional kilogram of muscle mass burns an additional 30 kilocalories per day.

Protein is necessary for the normal functioning of muscles and the entire body.

Protein reserves in the human body are practically absent, and new proteins can be synthesized only in two ways:

From amino acids supplied with food;

From proteins in the body's muscle tissue.

Low-calorie diets contain little protein, and the body is forced to use its own muscle mass. This leads to you losing weight, but not by burning fat, but by losing muscle. The same thing happens during intense physical activity, as they requireincreased protein content in the body. The greater the volume of your muscles, the more protein you require.

Determining muscle mass is especially important when you begin to both lose weight and gain muscle mass. When losing weight, so that the weight loss process takes place precisely by losing excess fat and maintaining muscle mass. When gaining muscle mass - in order for the weight gain process to take place due to an increase in lean muscle mass, which is quite rare, since people trying to gain weight rarely follow the correct balanced diet and they usually eat whatever they can get their hands on and large quantities. As a result, weight gain occurs not only due to muscles, but also fat (and in large quantities).

PARAMETER 3 - PERCENTAGE OF BODY FAT

First of all, we're talking about about subcutaneous fat. Very inIt is important to control the amount of fat.

A decrease in body fat and a simultaneous increase in muscle mass is a clear indicator of the effectiveness of the program physical activity and rationality of weight loss.

There is a physiological norm of fat mass, which is necessary for health and hormonal balance in the body. To know You can see the recommended percentage of body fat adjusted for age in a separate section.

It is very important to know the amount of subcutaneous fat, since every kilogram of fat contains 1.5 km of additional blood vessels, which significantly increases the load on the body. cardiovascular system. Excess fat has increased load on the spine and joints, in addition, excess fat content is fraught with increased accumulation of toxins and waste in the body, since fat is a waste depot, and a violation of hormonal status in both women and men.

PARAMETER 4 - INTERNAL FAT

Internal (visceral) fat is concentrated in the abdominal cavity and indicates the degree of obesity of the internal organs.

During a weight loss and muscle gain program, it is important to monitor the dynamics of changes in internal fat content.Since this type of fat increases the risk of developing a number of diseases, such as cardiovascular disease, diabetes etc.

PARAMETER 5 - METABOLISM (Basal Metabolism)

Basal metabolic rate (daily calorie consumption by the body at rest, necessary to support life activities). The higher the metabolism, the large quantity calories burned, the lower, the higher the likelihood of obesity with all the ensuing consequences. You will find out how many calories you can consume per day, i.e. the number of calories necessary for life, taking into account your physical activity. By adding to this figure the number of calories you spend on daily activities, you will calculate the total energy needs of the body per day and can easily solve your goals of losing weight or gaining muscle mass.

PARAMETER 6 - WATER

The percentage of water in the body is one of the key indicators of youth and well-being.

It also directly determines how easy it will be for you to lose or maintain weight, as well as gain muscle mass.

Approximately 50-65% of a person's weight is water. In muscle tissue the water content reaches 75%. It plays a major role in the functioning of all organs of the body:

Provides an environment where all biochemical reactions of the body take place

Regulates body temperature

Carries nutrients, oxygen, enzymes, hormones into cells

Removes toxins and metabolic products from the body

Supports normal joint function

Provides natural moisture to skin and other tissues And etc.

If there is a shortage of water, kidney function will deteriorate, the load on the liver will increase, the body will become sludge-laden, metabolism will deteriorate, etc.

Maintaining your body's water levels is critical to the success of a weight loss and bulking program.

Body water content:

Norm: women	Norm: men
50-60%	60-70%

PARAMETER 7 - BONE MASS

Bone mass deficiency can occur with an unbalanced diet and lack ofphysical activity. It is especially important for athletes to maintain normal bone mass.

The human body contains more than 1 kg of calcium. It gives strength to bone tissue and is necessary for normal functioning. nervous system and muscles. With the participation of calcium, blood clotting occurs.

That is why it is necessary to eat a balanced diet and maintain normal calcium levels in the body.

Bone mass scale

Norm: women			Norm: men
up to 50 kg	50-75 kg	from 75 kg	up to 65 kg	65-95 kg	from 95 kg
1.95 kg	2.40 kg	2.95 kg	2.66 kg	3.29 kg	3.69 kg

Source : World Health Organization (WHO)

PARAMETER 8 - METABOLIC AGE

Metabolic age is determined by the Device based on the integration of all of the above body parameters and differs from chronological age.

Chronological age - this is the age at calendar years. Metabolic age depends on your metabolism and general chemical processes in the body, in fact, this is the age of your body. Therefore, it is especially important to ensure that yourMetabolic age was at least no higher than Chronological age.

The duration of such an analysis of the main parameters of the body is about 30 minutes. Cost - FREE.Anyone can take it by making an appointment with.

As you understand, these body parameters depend primarily on our diet and lifestyle. In order to adapt to a new diet, the body only needs about twelve weeks. Therefore, I suggest you consider an example of changes in the parameters of the human body that have undergone

DYNAMICS OF CHANGES IN BODY PARAMETERS:

These are the numbers of a specific person, since each person is purely individual and pursues different goals, so these numbers will also be individual for each (perhaps better, perhaps not). It all depends on your desire, perseverance and following the advice of a personal trainer.