Images of body fat percentages7/23/2023 ![]() Body Circumference: Another very accessible and easy to perform method of estimating body composition is through measuring body circumference.As such, it is difficult to be certain of changes of <5% of body fat. While easy to perform, this method requires a substantial amount of training and has a pretty high error rate, with up to 10-15% error rates reported in some studies. This method relies on precisely built and calibrated calipers that measure skin thickness in millimeters. This layer is known as the subcutaneous fat layer. Skinfold Calipers: One of the most readily accessible ways to estimate body fat is to measure the physical thickness of the adipose (fat) layer directly under the skin. ![]() Here is a quick review of those major technologies. Each method has pros and cons and different levels of accuracy. These methods use a wide variety of technologies, ranging from very simple (a tape measure) to very complicated (three-dimensional laser scanning technology. ![]() original sound - Kade - Body Recomp Coach.As mentioned earlier, there are many ways to estimate body fat. ![]() Step 2: Estimate your maintenance calorie intake You can use an online calculator like /calorie-calculator to get a rough idea → If you’re a male above ~20% or female above ~28% body fat, focus on fat loss Start by eating around 500 calories below your estimated maintenance intake But the more fat you have, the easier it is to build muscle in a calorie deficit So even though you’re focusing on fat loss, it’s likely you’ll also build some muscle (if you’re also following a smart training program + eating enough protein) → For males between ~13-18% or females between ~21-26%, you could likely build muscle AND lose fat by eating close to maintenance But if building muscle is your main goal, eat around 250 calories above your estimated maintenance And if fat loss is your main goal, eat around 250-500 calories below your estimated maintenance If you want to build muscle and lose fat equally, eat right at your estimated maintenance → If you’re a male under 12% or female under 20%, you’re probably not skinny fat, so focusing on building muscle will typically be best You could likely decrease your body fat % throughout the process if you gain slowly & train properly Start by eating around 250 calories above your estimated maintenance intake Pair this calorie intake with eating around 0.8-1.2g of protein per lb of your body weight & good ol’ progressive overload (increasing weight, reps, and/or improving form over time) If you do these things, you’re almost certainly going to build muscle, lose fat, and no longer feel “skinny fat” If this was helpful, I wrote an in-depth guide on fixing “skinny fat” It’s 80 pages of diet advice, example training programs, lifestyle recommendations + a lot more Message me “GUIDE” if you want it for free! Hope it helps!". Step 2: Estimate your maintenance calorie intake You can use an online calculator like /calorie-calculator to get a rough idea → If you’re a male above ~20% or female above ~28% body fat, focus on fat loss Start by eating around 500 calories below your estimated maintenance intake But the more fat you have, the easier it is to build muscle in a calorie deficit So even though you’re focusing on fat loss, it’s likely you’ll also build some muscle (if you’re also following a smart training program + eating enough protein) → For males between ~13-18% or females between ~21-26%, you could likely build muscle AND lose fat by eating close to maintenance But if building muscle is your main goal, eat around 250 calories above your estimated maintenance And if fat loss is your main goal, eat around 250-500 calories below your estimated maintenance If you want to build muscle and lose fat equally, eat right at your estimated maintenance → If you’re a male under 12% or female under 20%, you’re probably not skinny fat, so focusing on building muscle will typically be best You could likely decrease your body fat % throughout the process if you gain slowly & train properly Start by eating around 250 calories above your estimated maintenance intake Pair this calorie intake with eating around 0.8-1.2g of protein per lb of your body weight & good ol’ progressive overload (increasing weight, reps, and/or improving form over time) If you do these things, you’re almost certainly going to build muscle, lose fat, and no longer feel “skinny fat” If this was helpful, I wrote an in-depth guide on fixing “skinny fat” It’s 80 pages of diet advice, example training programs, lifestyle recommendations + a lot more Message me “GUIDE” if you want it for free! Hope it helps!ĥ83 Likes, TikTok video from Kade - Body Recomp Coach "How to fix “skinny fat” ⤵️ Step 1: Assess your current body fat % The picture in the video will give you a rough idea. How to fix “skinny fat” ⤵️ Step 1: Assess your current body fat % The picture in the video will give you a rough idea.
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