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The concept of a good body fat percentage may sound ridiculous to you in a world obsessed with the idea that "thin is good" and "fat is bad". Most people are on the lookout for some weight loss plan that will help them achieve the ‘ideal weight’.
But is your body weight by itself an accurate indicator of optimum health and looking trim and fit? After all, a fit athlete can be overweight according to the standard height/weight charts, but still be extremely fit and not overweight by any standard.
In fact, because fat is lighter than the muscle mass, your weight may increase as you exercise. Why? Because you lose body fat and gain muscle mass instead.
So, it makes more sense to talk of a good body fat percentage rather than ideal weight, true?
Good Body Fat Percentage Chart
Obviously, the consequences of a higher-than-optimal body fat percentage are low levels of fitness and overweight - with its associated health risks. However, what you may not know is that very low levels of body fat can be harmful for your health too.
Having a very low body fat percentage can lead to dangerous disruptions in your hormonal activity, brain functioning, and the absorption of vital liposoluble vitamins like A and D. Additionally, you may experience decreased libido, low energy levels, and injury risk to joints.
By contrast, a good body fat percentage is the optimal level at which you are slim and healthy. If you want an accurate ‘rating system’ for assessing your current level of body fat, take a look at the charts below:
| If You Are A Woman: | |||||
| Your Age | Lean (Low) | Slim (Good) | Fit (Fair) | Average (High) | Obese (Very High) |
| 19-24 | < 19 % | 19-22 % | 22-25 % | 25-29 % | > 29 % |
| 25-29 | < 19 % | 19-22 % | 22-25 % | 25-29 % | > 29 % |
| 30-34 | < 20 % | 20-23 % | 23-26 % | 26-30 % | > 30 % |
| 35-39 | < 21 % | 21-24 % | 24-28 % | 28-31 % | > 31 % |
| 40-44 | < 23 % | 23-26 % | 26-29 % | 29-33 % | > 33 % |
| 45-49 | < 24 % | 24-27 % | 27-31 % | 31-34 % | > 34 % |
| 50-54 | < 27 % | 27-30 % | 30-33 % | 33-36 % | > 36 % |
| 55-59 | < 27 % | 27-31 % | 31-34 % | 34-37 % | > 37 % |
| 60 + | < 28 % | 28-31 % | 31-34 % | 34-38 % | > 38 % |
| If You Are A Man: | |||||
| Your Age | Lean (Low) | Slim (Good) | Fit (Fair) | Average (High) | Obese (Very High) |
| 19-24 | < 11 % | 11-15 % | 15-19 % | 19-23 % | > 23 % |
| 25-29 | < 13 % | 13-16 % | 16-20 % | 20-24 % | > 24 % |
| 30-34 | < 14 % | 14-18 % | 18-21 % | 21-25 % | > 25 % |
| 35-39 | < 16 % | 16-19 % | 19-23 % | 23-26 % | > 26 % |
| 40-44 | < 17 % | 17-20 % | 20-24 % | 24-27 % | > 27 % |
| 45-49 | < 19 % | 19-21 % | 21-24 % | 24-28 % | > 28 % |
| 50-54 | < 20 % | 20-23 % | 23-26 % | 26-29 % | > 29 % |
| 55-59 | < 20 % | 20-23 % | 23-26 % | 26-29 % | > 29 % |
| 60 + | < 20 % | 20-23 % | 23-27 % | 27-30 % | > 30 % |
As you can see, your sex and age count considerably when it comes to good body fat percentage. If you are a woman, your body naturally has a higher body fat percentage to help you during pregnancy and the much more complex hormonal activity. Your optimal levels of body fat would be very high for a man of the same age.
Additionally, as you age, your metabolism gradually begins to slow down and your body fat starts increasing no matter your diet or amount of training.
So generally speaking and depending on your age, a good body fat percentage is 11-23% for men and 19-31% for women.
However, if you want to achieve a lean, fat-free look, your body fat percentage should be less than 11 % if you are a man, and less than 19 % if you are a woman. With the proper diet and regular training, these goals are realistic and achievable.
Furthermore, male bodybuilders with a ripped look can have as low as 3-6% of body fat, while female bodybuilders 9-12% body fat. Anything below these levels of body fat would be considered extremely dangerous for your health.
Good body fat percentage and Fitness
As you can see, your body fat percentage is a much more accurate indicator of good health and fitness than just your body weight. You can be ‘overweight’, yet very healthy and fit if you are an athlete or bodybuilder, because your body fat percentage is low and your lean muscle mass high.
On the other hand, if your body fat percentage is very high and your lean muscle mass is low, you may not look obese but still have poor health and fitness levels.
But what is the link between fitness and a good body fat percentage?
Well, fitness is about optimal health, high energy levels, an overall good feeling, and enhanced looks. Fitness is more relevant as you age, and especially if you are a woman. Why?
Because with advancing age, your delicate body undergoes more stress (due to child birth and hormonal changes during menopause) in comparison to a man's body.
For women over 40, whose bodies begin to naturally lose muscle mass (along with bone density), fitness - especially through strength training - should be a priority.
Strength training has many benefits. As fat is replaced with lean muscle mass, your body gets toned, looks slimmer and shapelier. Because muscles are heavier than fat, strength training does not help you reduce your body weight.
However, it helps you reach and maintain a good body fat percentage, gain muscular strength and increase bone density. Strength training returns the vitality and youthfulness in your life as you age and helps you maintain good health.
^TOP^ Good Body Fat Percentage
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