To achieve the ideal percentage of fat and have a defined body, in addition to decreasing the amount of high-fat foods you eat, it is advisable to practice high-intensity exercises for at least 90 minutes each day, such as running or jumping for example. Learn about foods to avoid in: High-fat foods.
The ideal body fat amount in men can range from 16 to 20% and in women between 20 and 24%, but these values generally increase with age and, in most cases, are higher in women. In addition, a person who performs regular physical activity has less body fat than a sedentary person.
- To calculate body fat.
- Bioimpedance equipment.
- Such as a balance.
- Is used to easily assess weight.
- Amount of water.
- Muscles and body fat.
- And measurement should be performed with an empty head or at least 1 hour after a meal.
- Light.
- Like a salad.
This should not be done during pregnancy, after intense physical activity, during menstruation, not 5 days before or 5 days after menstruation, as the values change.
In addition, there are formulas that take into account the circumferences and folds of the skin in areas with more body fat such as abdomen, back, arms and thighs, which the nutritionist can use to measure the amount of localized fat, thus helping the physical preparer to define a training plan to decrease fat located in an area of the body.
Find out how bioimpedance works in our video
When the patient is over 60 years old it is normal to have a percentage of fat higher than the values in the table and, therefore, it is necessary for the nutritionist to link the value with the diet and physical activity of the elderly.
Keeping the amount of body fat at ideal values is important for health, to protect internal organs and maintain ideal body temperature, for example.
To lose weight and decrease the percentage of body fat while maintaining or increasing muscle mass, it is important to exercise regularly and intensely for at least 3 months, such as cycling or running. Try this plan: Run to burn fat.
Use the calculator to find out what your BMI is and if it is at normal values: