According to Upton, you still have very little in the way of excess fat, but your definition may be minimal. When you reach 25 percent, your body may start to have a softer look. “Health issues shouldn’t be a concern to most women here, but general physical activity would be advised to keep inflammation and risk of disease low and the build-up of visceral fat at bay,” he adds. Muscle definition at this stage won’t be perfect, explains Upton, but your natural curves will very much be a part of your body. This is considered to be a low to low-average level of body fat. If this is the level you’re aiming for, you will need to adhere to a strict diet and exercise plan. Washuta says that definition along the lower abs starts to fade, but there is still distinct ab definition in the obliques. 15 to 19 percentįemales at this level typically have an athletic build, with great shape and very little body fat. “This would result in an extremely athletic physique, with great muscle definition, and visible abs if genetic muscle belly thickness is there,” explains Upton. If you’re aiming for low levels of body fat, this is about as low as you would want to go. However, managing this level of leanness may compromise your health. Will your abs be visible? Yes, they will. Upon says that 8 to 10 percent body fat is essential for life. This is a very low, likely dangerous, body fat range for a female. Upton says a body fat in this range makes you a prime candidate for diabetes and puts you at an elevated risk for heart disease further down the line.įemale body fat percentage 5 to 9 percent This is a warning sign for health complications. This is not typically considered an acceptable or healthy body fat for a male, and you’re not going to be seeing any muscle definition on your body. When you reach this level of body fat, outside interventions may be necessary. Rather, you need to be focusing on making lifestyle choices that will help you get back to a healthy body fat range. Upton says aesthetics shouldn’t be your main concern. In this range of body fat, you will not see your abs at all. Upton calls this the higher end of “average” for males. When you hit 20 to 24 percent body fat, there’s a good chance you will be soft around the middle. In fact, Upton says it’s unlikely that you’d see ab definition in this percentage. While still considered healthy, it’s less likely that you will see much muscle definition in this range. But it’s also considered healthier and easier to obtain than the 5 to 9 percent range.Ĭertified personal trainer Steve Washuta says upper abdominal definition and some external obliques can still be seen, but the definition is minimal and the lower half of the abdominals are typically not defined. This range of body fat is still lean, which means your abs will be visible. If you’re closer to 9 percent, you will still be lean and have a visible six-pack. “Visually you would see not only every muscle in your body, but also likely individual muscle strands in certain parts,” he adds. Plus, he says that a body fat level of 5 percent is incredibly hard to get down to, incredibly challenging to deal with, and not at all good for the body. “This is essential body fat only leaving enough for you to survive,” he explains. Having body fat levels at this end of the scale puts you in the genetic elite, or competition bodybuilder level, says Upton. Here, we go over the body fat percentages from the low to high end, indicating the level you need for visible abs. The type of fat that sits on the surface of the body is subcutaneous fat that’s the fat you see in the mirror. Upton says there are several different types of fat, including brown fat, beige fat, white fat, visceral fat, and subcutaneous fat. “Mostly it serves to store and provide energy for metabolic processes for everything from your heart beating to your legs sprinting,” he says. According to Elliott Upton, a senior personal trainer at Ultimate Performance, body fat, or adipose tissue, is a normal part of every human body. But what about the average person? If you’re looking for information on how body fat and fat distribution affects how visible your ab muscles are, we’ve got you covered.īut before we talk about specific body fat percentages, it’s important to define body fat. In fitness circles, people have daily conversations about how to reduce your body fat and get six-pack abs.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |