How much fat should be in the body?
Healthy Lifestyle / / March 25, 2016
Determine your type of addition!
What do most women, when they want to evaluate your figure?That's right, gets up on the scales!So what is next?The current weight is compared with what it was a year ago, five, ten ... Such a comparison may indeed have something to say, but very, very rough.The fact that with age, the body composition changes, muscle tissue is gradually replaced by fat.And if so, then a stable weight over several years may not be a sign of prosperity.
For example, decrease muscle and fat for exactly the same amount is added - that's good?In other words, a simple weighting can be your compass in the world of beauty.We need a much more precise tool.What if we use the table Rostov-weight ratios?You probably came across this on the eyes.In one column are looking to grow, and in the other, respectively, find your optimal weight.Then he can only stand on the scales, and the picture becomes its own state if clear.
Meanwhile, not so simple.And the first is found the American insurance companies.At one time, they actively used the Simply-weight tables to determine the degree of risk in his client's life insurance.After all, the higher the overweight, the greater the risk of cardiovascular and other diseases.However, even far from the medical clerks after a few years of experience, it became clear: a direct link between height and weight do not.It is necessary to take into account the addition of types.
Thus was born the table, claiming the title of the most accurate.This is a table of the American insurance company "Metropolitan".Since 1983, it takes into account the client's external appearance: brittle, medium or large.With the same weight increase obtained discrepancy in 3-5 kg.However, and this table should not be taken as the ultimate truth.In the end, she said only one thing - how many kilograms you should be.
Such information is, of course, not without its uses, but it is not enough.Agree, for women with muscular 65 kg may be the perfect weight, and for not trained - dangerous signal of obesity.Moreover, the "extra" kilos (judging by the weights and the table) can "grow" is not at the expense of harmful fat, but at the expense of useful muscles.In other words, ordinary weighing can not be used to assess your figure, then how to evaluate it?It is necessary to calculate specific fat content in the overall composition of your body!In short, you should know exactly how much excess fat a wear!
Earlier it was noted that a certain amount of fat (12 to 15% of the total body mass) is vital for the normal functioning of the body.All that you have accumulated over this norm, harms your health and, of course, figure.Here is a rough layout of the proportion of fat in the women's body weight:
|rank||% of fat in the body mass|
|Well, no, it's too much!||25-29%|
|No comment!||30% or more|
How do you know your body fat percentage?
One of the most accurate methods - analysis of body composition assessment ratio waist / hips, as well as measurement of skin folds.Analysis of body composition, shows the distribution of your weight: what proportion it takes fat, and some rest.This analysis can be done in many fitness centers and fitness clubs.Some ways of carrying out this test is very simple, some more complicated.To this we shall return later.
Measuring skinfold thickness. This method is quite simple.A special instrument resembling caliper, you zaschipyvayut skin fold and then on the scale on the instrument itself recognize its thickness."Tucks" are made in the abdomen, the upper region of the back, chest and thighs.Then the data is substituted into special formula to give a specific percentage of fat accumulation.Of course, this technique is much inferior to the accuracy of the latest high-tech methods of analysis, such as computed tomography.
Compare CT scanner provides a clear visual image of fat and fatty tissue, so that the reliability assessment with CT is unmatched by any single method.However, for the sake of truth it should be said that the procedure itself is so expensive and so complicated that in the practice of sports is almost not used.Measurement accuracy by pinching the skin fold depends on who conducts the procedure.Of course, it is better that you were in the hands of an experienced man, not a novice trainee.
In any case, the measurement should be done at the same specialist.In the end, even if he is not the most, you at least get results with the same degree of accuracy.Then you will compare the results of various measurements to see whether there is real progress in fat loss.We repeat that simple weighing not give you an answer to this question.If you exercise, your weight can increase due to muscle growth.And then the weighting will give you an excuse for unnecessary panic, saying, I have so much exercise, and weight increased further!
There is another case.You exercise, but is methodically wrong, eventually body fat keeps coming, and you write off weight gain at the expense of muscle growth.Here's the conclusion: let the method of measuring skin folds and is not as accurate, he, nevertheless, able to really help in the assessment of the correctness of your sporting efforts.Ultrasound
This method of research is carried out on special equipment, similar to the one that stands in the offices of an ultrasound.Ultrasonic waves penetrate deep into the skin and is shown on a scale measuring the thickness of the fat layer.Typically, an ultrasound scan is carried out in several places.The data thus obtained are used to calculate the total proportion of fat in the body.
Oddly enough, but the views on this method, paradoxically at odds.Some experts believe it is very accurate, others argue that the device is in principle not able to give the correct result.The arguments here are as follows: fat tissue have different densities, sometimes very close in the muscular, well, the device is not able to "see" the difference and often takes one thing for another, sometimes there are absurd outcome: for example, shows the excess fat in athletes, whoseunder the skin did not have no fat!
When using the BES method for your body weak electric current is passed.No more than a tiny pocket of batteries.The current is supplied through electrodes attached to the hands and feet.Adipose tissue, in contrast to muscle, non-conductive.It turns out, the faster the current passes through the body, the lower the fat.The data obtained are substituted into the formula, taking into account the height, sex and age.Thus, the calculated percentage of body fat of total body weight.
Recently there were very simple and convenient device using BES method.Outwardly, they look like ordinary scales - you just get to a small platform and a moment later get a detailed report about your weight, fat mass, muscle and contained in the body of water.The disadvantage of this method is that a current passes easily through the limb, but "bogged down" in the depths of the body.And because very large error in the determination of a specific proportion of fat in the body.Weigh in water
Study looks like this: you sit in a chair suspended from the weights, breathe out, and you are immersed in a tank of water.About 10 seconds before going underwater weighing, you naturally can not breathe.The whole procedure is repeated several times.According to the results of the three maximum output average.At its base with a few complex formulas calculate the percentage of fat in body weight.
This time-consuming and inconvenient method is used only for research purposes.In addition, when weighing the women he is not very accurate due to the fact that the formula well, "working" on the men here give significant errors.The reason is that there are large differences in the density of bone and muscle tissue between women - someone they are tight, and someone loose.
If you do not have a chance to use any of the described methods of determining body composition, you can do it differently, without resorting to any abstruse methods.The first such : you measure yourself with the usual tailoring meters in the waist and hips.The relationship between these two "risk zones" - the exact value of your state.If the ratio increases, it means that you are typing fat if reduced, you lose.It is calculated as follows:
- Measure the waist circumference at the level just above the navel.
- Measure the circumference of the hips at the widest point (leg while set apart. The belly is not drawn, and, on the contrary, relax).
- Divide the waist circumference at the hips.
Ideally, the resulting number should not be more than 0.8.Otherwise, you need to seriously podnalech on training!
Another easy way - tucks skinfold fingers. method again is very simple: hold your thumb and forefinger a fold of skin (skin only!) On his shoulder from behind, just above the armpit.Then, without spreading the fingers, release the skinfold.Measure the distance between the line of the toes.If the distance between the toes turned out more than 2.5 cm below the skin you have excess fat, you direct road to the gym!
However, there is no more accurate and fair method than simply stand in front of a mirror.Yes, undress and look at the large, full-length mirror.How would you describe your body?As feminine, with delicate hands, slender legs and worthy roundness?Or how formless, oplyvshee, which is clearly too much fat?Or perhaps it is you think sports and strong even without sports?You have read the descriptions of the three basic body types, which in scientific terms is called: ectomorphic, endomorphic and mesomorphic.
In the 1940s, Dr. William H. Sheldon created a classification of people according to the body type, which later gained wide acceptance among scientists.Photographed and measurements of 46,000 men and women, Sheldon initially identified 88 types.Too much, right?To simplify the system, Sheldon subsequently all types into three main groups: ectomorphs, endomorphs and mesomorphs.
Within each of these groups has a different "degree of dominance."To put it in human terms, none of us is not in its pure form or one of the "morphs", but rather a combination of all three types.But as a rule, one of the main types of "dominant" in your figure, and that is why each person can be assigned to one group or another.
ectomorph - it is, quite simply, thinness.In ectomorphs narrow bones, long arms and legs, a little fat and muscle.Metabolism at them very fast, so it is not usually the case with body fat problems.However, muscles and build them more difficult.
endomorph - opposed ectomorphy.A typical endomorph - a complete man, whose relatively high percentage of body fat compared to muscle.Such people are quick and easy to gain weight.As a rule, they have fat deposited on the hips and buttocks.
Mesomorph - it's an athlete since birth.Strong man with wide bones and strong muscles - that's typical mesomorph.Of course, this classification gives a representation only of the three "poles".Most of us belongs to the mixed type that combines all three elements.