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how to calculate body fat percentage 2020- most important part of fitness

Body fat percentage is one of the most parts of fitness. so it anybody follows this article how to calculate body fat percentage, I think they know details information for body fat percentage.

How Body Fat Percentage Is Calculated?

When you enter the sports world you realize that the bodyweight that appears on the scale is no longer important for the benefit of another series of metrics. This is the case of body composition, from which we can know our body mass percentage and body fat percentage.

When you gain or lose weight, do you really know if what you lose is fat or muscle? Have you stopped to calculate your body mass and fat percentage and control it over time?

In this article, we tell you all the details about the percentage of body fat: what it is, what is the ideal percentage, how to calculate it, and how to reduce it in case it is too high.

What is the percentage of body fat? (how to calculate body fat percentage)


It is an indicative measure of overweight, or underweight, that helps us distinguish muscle mass from fat that is present in our body composition.

The weight we see on the scale is not everything and in the case of athletes, indexes such as BMI (Body Mass Index) are not enough to measure real muscle mass.
how to calculate body fat percentage 2020

The percentage of body fat depends on age, sex, weight, and lifestyle. Thus, we can set the ranges shown below. The ideal fat percentage for a woman

To establish ideal fat ranges for women we will use three age segments and up to four classifications based on the result:

  • A woman between 20 and 39 will be low in fat if her percentage is less than%; healthy if its percentage is between 21 and 33%; You will be overweight if your percentage is between 33 and 39% and you will be obese if the percentage exceeds 39% of body fat.
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  • If your age is between 40 and 59 years it will be low in fat with a percentage below 23%; healthy for a percentage of 23-35%; overweight with 35-40% and obesity with figures higher than 40%.
     
  • If the age is between 60 and 79 years old then low fat will be for rates below 24%; healthy for 24-36%, overweight for 36-42%, and obesity for percentages greater than 42% body fat.

The ideal fat percentage for a man

Again we establish three age ranges and four health ranges based on the results:

  • A man between 20 and 39 will be low in fat if his percentage is less than 8%; healthy if its percentage is between 8 and 20%; You will be overweight if your percentage is between 20 and 25% and you will be obese if the percentage exceeds 25% body fat.
     
  • If your age is between 40 and 59 years it will be low fat with a percentage lower than 11%; healthy for a percentage of 11-22%; overweight with 22-28% and obesity with figures higher than 28%.
     
  • If the age is between 60 and 79 years old then low fat will be for rates below 13%; healthy for 13-25%, overweight for 25-30%, and obesity for percentages greater than 30% body fat.

How to calculate it?

One of the best methods when calculating the percentage of body fat is electrical bioimpedance, which can be done with the help of a bioimpedance scale from which we will obtain the different percentages of body composition: fat mass and lean or fat-free dough.

The operation of these meters is simple. We know that water is a good conductor of electric current and we also know that our body is formatted, for the most part, by water.

Well, this means that our body is perfect to facilitate the passage of current, but it is not so easy in the case of fat mass, which turns out to be a bad conductor when generating resistance against the current.
how to calculate body fat percentage 2020

These scales work with electrodes capable of measuring the time it takes for the current to reach from one electrode to another. If the body has more lean mass, this current will pass faster.

Come on, what these devices do is calculate lean mass and, from there, calculate the percentage of body fat from the following formula: fat mass = weight - lean mass. They are not 100% reliable, but it is true that they are a very good approximation to reality.

Ah! They also tell us the visceral fat index, which is nothing more than the percentage of fat accumulated in the abdominal area. Yes, that fat that is usually associated with cardiovascular diseases and the unsightly Micheline or hanging bellies.

Another way to calculate body fat much more reliable than the previous one is from the skin folds by means of the caliper, lipocalibre, or polymer, a method that only a professional coach or nutritionist can perform.

The following method is much more reliable than the previous ones. This is hydrostatic densitometry, which performs calculations based on the density of fat and lean tissue and does so inside a tank full of water. Basically, a comparison is made of the weight in and out of the water in order to calculate the density and body composition. It is normal to do it in medical centers.
The calculation can also be done through the formulas of Hodgdon and Beckett. Since men tend to accumulate fat in the abdomen area and women do, in addition, on the hips, the formulas are different depending on sex:

How to lower body fat percentage

There are many factors that can influence the accumulation of body fat above healthy limits, but in general, we can give you the following tips to reduce your body fat% based on 3 premises: create an energy deficit, maintain intense muscle exercises and increase current energy expenditure.

  • Do workouts that include cardiovascular exercises. The HIIT method can be of great help.
     
  • Consider including the Tabata method in your training.
     
  • Build muscle with resistance training or with specific training to gain muscle mass. Combine it with a diet to increase muscle mass.
     
  • Eat foods high in fiber and micronutrients. Fruits and vegetables are essential.
     
  • Drink more than 2 liters of water a day.
     
  • Get enough rest and on a regular basis.
     
  • As you will see, the key is in the body composition and in the percentage of body fat. Start measuring it from today and take your workouts seriously because you have to get the ideal percentage. No more no less!

As you will see, the key is in the body composition and in the percentage of body fat. Start measuring it from today and take your workouts seriously because you have to get the ideal percentage. No more no less!
More information for weight loss. 
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