What is Body fat Percentage?
The body fat percentage of a human or other animal is the total mass of fat divided by total weight; body fat includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 2–5% in men, and 10–13% in women.
You can look at the following table to track whether you have the right amount of body fat:
How can you measure it?
You can get yourself a pair of body calipers ( a bit expensive) or you can ask your personal trainer to take them, as every PT owns one. If anyone is interested, I do own a pair and do know how to take up measurements. For more info you can e mail me on firstname.lastname@example.org
How can you decrease your body fat %?
Avoid foods that are high in empty calories. Limit consumption of cakes, cookies, burgers, pizza, wings, doughnuts and white bread. Consume high-nutrient foods like fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products.
Drink more water and less high-calorie beverages. Avoid soda, sweet teas, milk shakes, flavored lattes, fruit drinks and alcoholic beverages. Drinking 8 to 10 cups of water a day instead can not only spare you calories, but it can also help keep your body hydrated.
Prepare a meal first thing in the morning to get your metabolism elevated and to prevent binging on junk food later on. Eat something that is high in fiber like oatmeal or whole grain cereal made with low-fat milk.
Eat meals throughout the rest of the day to keep your metabolism elevated and to keep your stomach satisfied. Have your meals consist of complex carbs and lean protein. A turkey breast sandwich on whole wheat bread with sprouts, lettuce, tomato and a thin slice of avocado is a meal example. Munch on some raw veggies on the side instead of potato chips.
Lift weights to build muscle which can raise your metabolic rate. Do exercises that target all of your major muscle groups like bench presses, upright rows, deadlifts, triceps extensions, biceps curls and leg presses. Aim for 10 to 12 reps, three to four sets and work out two to three times a week with at least one day off in between.
Perform cardiovascular exercise for 45 to 60 minutes to burn calories. Do anything that you like and that will break a good sweat. Fast-paced walking, running, inline skating, kick boxing, jumping rope and elliptical training are examples.