Advice needed : muscle mass and body fat percentage
ARGriffy
Posts: 1,002 Member
I'm looking for some help, after a Google search I've not learnt much! What muscle mass should I be aiming for as a 5"4 26yo female? I got some scales which measure this with body fat, now I know where I want body fat percentage to be (20) but unsure of what normal people are of muscle mass? I have literally no point of reference! X
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I ideally want some ab definition!0
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Aiming for specific muscle mass is not really a great way of going about it... odds are you'd have a much better chance with a lifting/resistance program of some kind while trying to cut your overall body fat levels. Scales that measure bodyfat are notoriously inaccurate but generally good enough to track the trend. You can't really use them to track the actual fat percentage as they measure using a flawed method that can easily change based on your hydration.
Ab definition is reliant pretty much only on your body fat percentages.
How is your logging and your diet? Do you accurately weigh everything solid and use appropriate liquid measure for all liquids?
In order to drop the fat to a level where your abs will "pop" you need to get your diet as accurate as possible, while doing resistance training/lifting to preserve lean mass/strengthen the muscles underneath.0 -
I won't lie it's not a crazy life goal or anything, I'm pretty lean anyway I only have maybe 10 lbs max to lose and as you said , I recognise the scales are inaccurate but it's the trend I'm interested in, I've been on a restriction for so long now I think I need a focus other than purely weight as it's not mentally that healthy, was just wondering what average ranges for women were on muscle mass! Thanks for the help x0
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The overall problem with this question lies in the fact that everyone is extremely different. It's very difficult to have an average muscle mass of women because of such drastic difference in size/shape/bone structure/lifestyle/a million other reasons. Not to mention there are very few people who actually get their mass tested in a way that is accurate.
To top it off, I can't find any studies or meta-studies where people have actually looked at this data in a sample size large enough to mean anything to the average person. Most studies I see are looking only at elderly, or comparison between ethnicities and the sample size is usually less than 100 people. It's not a very helpful answer to your question, but then again, it appears that there is not a readily available, scientifically verified answer to it to begin with.0 -
Ah, that would be why I couldn't find anything online then! I'll just watch the figs, keep working at it and hope for some positive changes
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Abs do start in the kitchen, but I think what you need to do is not just loose more weight, you should be actively engaged in a lifting program.. I am 5'4" and no longer loosing weight, I stopped with 6 lbs to go and started lifting. I have abs now but I would not have if I had lost 6 more pounds and did not lift.
You can loose more weight, but do not loose any more muscle mass you may have already lost by restricting all this time..0 -
I won't lie it's not a crazy life goal or anything, I'm pretty lean anyway I only have maybe 10 lbs max to lose and as you said , I recognise the scales are inaccurate but it's the trend I'm interested in, I've been on a restriction for so long now I think I need a focus other than purely weight as it's not mentally that healthy, was just wondering what average ranges for women were on muscle mass! Thanks for the help x
Instead of focusing on weight, focus on how much you can lift on all the lifts. You'll be working on building lean mass and have something to work towards.
I'm 5'9" and two years ago my lean mass was 130 pounds. My lean mass is now 153 pounds. Both of those are higher than average. I know they are higher than average because at an athletic body fat percentage I was close to an overweight BMI or am at an overweight BMI.0 -
Oh don't worry I don't restrict much, I also work out with weights everyday on top of an active job, I say "this long" as I have lost 3 stone over a 2 year period, very slow healthy loss! I obviously understand there is never going to be definition under the fat with nothing there to show! What specific lifting exercises would you recommend? X0
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Oh don't worry I don't restrict much, I also work out with weights everyday on top of an active job, I say "this long" as I have lost 3 stone over a 2 year period, very slow healthy loss! I obviously understand there is never going to be definition under the fat with nothing there to show! What specific lifting exercises would you recommend? X
I would follow a progressive lifting routine, not just specific exercises. What sort of weights stuff have you done so far? Have you followed a program?0 -
No, I find it hard to get to a gym as I do restaurant work so do 14 hour days so I work out at home when I can cram it in, I normally do exercise dvds with hand weights or dynamic weight moves, not heavy lifting. If I were to get a basic weights bench will this give enough diversity to train at home? X0
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I think that there are two different issues here: one is body fat percentage, which you can control; the other is fat distribution, which your genetics control. Can anyone bring their body fat percentage low enough to see muscle definition on their abs? Yes. The problem is for some women that takes them way bellow the recommended range. So to make an informed decision you need to look at your body type and your own experience about where you gain weight. Personally, I like working with my genetics, not against it; but I have at least one friend who did sacrifice her hormones for the glory of her abs (and she is perfectly happy with her decision).0
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Oh I'm lucky, I carry all my remaining weights on my bum and thighs I have a very small amount of fat left on my midsection, this is why I would like to aim for this to be my show piece, ill never have a crazy toned bum my genetics don't work that way but ill keep those curves they ain't going nowhere! !0
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No, I find it hard to get to a gym as I do restaurant work so do 14 hour days so I work out at home when I can cram it in, I normally do exercise dvds with hand weights or dynamic weight moves, not heavy lifting. If I were to get a basic weights bench will this give enough diversity to train at home? X
There are two highly suggested body weight workout programs. You Are Your Own Gym and Convict Conditioning. On top of those I like to use barbell complexes as my cardio.0 -
Just an idea of what i'm working with! Just to re-iterate, i'm not after a 6 pack! Just a little more definition than I currently have!
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There are two highly suggested body weight workout programs. You Are Your Own Gym and Convict Conditioning. On top of those I like to use barbell complexes as my cardio.[/quote]
Thanks so much I'll check these out!
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eugenia94102 wrote: »I think that there are two different issues here: one is body fat percentage, which you can control; the other is fat distribution, which your genetics control. Can anyone bring their body fat percentage low enough to see muscle definition on their abs? Yes. The problem is for some women that takes them way bellow the recommended range. So to make an informed decision you need to look at your body type and your own experience about where you gain weight. Personally, I like working with my genetics, not against it; but I have at least one friend who did sacrifice her hormones for the glory of her abs (and she is perfectly happy with her decision).
My genetics stores my fat in my thighs and my stomach. Dropping that fat didn't require that I sacrifice my hormones, it just required hard work in the gym and patience. The higher someone's lean mass and the smarter they diet the less negative impact maintaining lower body fat has on the body.0 -
No, I find it hard to get to a gym as I do restaurant work so do 14 hour days so I work out at home when I can cram it in, I normally do exercise dvds with hand weights or dynamic weight moves, not heavy lifting. If I were to get a basic weights bench will this give enough diversity to train at home? X
There are two highly suggested body weight workout programs. You Are Your Own Gym and Convict Conditioning. On top of those I like to use barbell complexes as my cardio.
I also would highly recommend these two programs. I've tried them both and they were very effective. I'm now lifting heavy in a progressive overload program, and that works for me.. but any defined and reputable program would be a great place to start as it will ensure that you hit all relevant areas and avoid accidentally creating muscle imbalances.
OP... based on your image above, any kind of program would be very effective for you and your goals. You aren't that far off from what you want, you just need to firm up and strengthen what lies underneath... you aren't as far off as you might think you are.0 -
Just an idea of what i'm working with! Just to re-iterate, i'm not after a 6 pack! Just a little more definition than I currently have!
Girlfriend you have an awesome canvas to work with... You can do this at home with a bit of hard work and maybe some creativity.
Bodyweight programs, convict conditioning, You tube videos, you can even make your own weights using things like milk jugs filled with sand, bags of flour, use your kitchen chairs for things like bench dips, etc.. You can start doing basic abs stuff and even add weights (or use a bag of flour to make them weighted exercises)...
I am going to see if I can think of somethings DIY I can pass on.. At one time all I had was 5 pound dumbells and I started with kitchen chairs, the ottoman, etc lol..0 -
I hope so, as a former fat bird I just really want to have something I can be truly proud of and I know I worked hard for! Reading the synopsis of both of these programmes they look right up my street, I love what I call non 'faffy' exercises like push ups, pull ups etc. Things that give me a real 'beast mode' feeling whilst completing! Thanks so much for the help guys it's appreciated!0
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I hope so, as a former fat bird I just really want to have something I can be truly proud of and I know I worked hard for! Reading the synopsis of both of these programmes they look right up my street, I love what I call non 'faffy' exercises like push ups, pull ups etc. Things that give me a real 'beast mode' feeling whilst completing! Thanks so much for the help guys it's appreciated!
I just send you FR request.. After dinner I am going to put together somethings you may like to do perhaps we can get you beasty while being creative... LOL0 -
Great. I show muscle definition on my abs at 22% body fat, but indeed used to look much better at 20% (I'm 48, I have upped my body fat, because it makes a huge difference in how I age). My trick to develop my abs has been to work on balance. Everything I do at the gym I try to do something that forces me to balance (it had a huge impact on my skiing). It took me about 2 years to see solid results (I've been at it since 35).
The equation (I should say one of the equations) behind the body fat calculators you see on the web is
%body fat = (495/Density) - 450
where density are "constants": fat tissue is 0.9 g/ml; fat free tissue is 1.1 g/ml
(Every density is mass divided by volume)
As you can see, it's not a huge difference in density. So considering you don't have much to lose I would focus on building muscle first, losing fat later. Good luck!0 -
i wont lie, these equations confuse the crap out of me. If I use online calculators (tape measure method) I come in at 22-23%, but these scales say 26% (however I can already see the fluctuations between hydration and body fat) but I think the whole measuring method is still a bit flawed on me as my hips/backside are really large proportionately (i'm a 32,25,39 lol) but without a full doctor trip it will always be guess work!0
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Edited after reading the whole thread.0
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OP, may I ask your current weight?
Glad you are excited about the body weight programs! You have a great physique. Training will do wonders.0 -
126-129 lbs (fluctuate daily!)0
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