Bodyfat %
Shadowmf023
Posts: 812 Member
I wanted to know if a bf % of 16-17 is long term sustainable for a woman? I really want to look athletic (and going from skinnyfat to fit is gonna take a while, lol). For some reason 18% bf sticks in my mind. I don't remember why. Is lower than that unhealthy long term?
Stats : 23, f, 132lb, 5'2, current bf% is 30.
Stats : 23, f, 132lb, 5'2, current bf% is 30.
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Replies
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For reference, my profile pic is the look I'm going for.0
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16% bodyfat is perfectly fine and sustainable. Girlfriend managed to stay well within that range for the last couple of years and had no issues whatsoever.1
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Is it sustainable? I think this really comes down to a couple factors.
1.) Can you sustain exercise while eating the calories required to maintain this level of bodyfat?
2.) Can you sustain this number of calories without a "must re-feed NOW" response?
3.) Can you mentally sustain the lifestyle required to maintain this level of body fat?
4.) Can you handle any potential negative side effects that this might bring on?
Most women start to lose their period below 18-16%, start experiencing binge eating, and lose the aesthetic look of "fullness", as well as start to lose performance in the gym. Make no mistake, a lot of women who maintain a physique like this year-round while retaining athleticism and retaining a full look are on some sort of PED. Yes, even bikini girls and fitness models.
My opinion would be to see how you respond and try. I know i personally look best around 16, but i choose to maintain around 18-19% for my sanity and reproductive hormonal output. Maintaining this low can cause a slew of health issues in women including thyroid problems, pituitary problems, sex hormone problems, and more.
Having dealt with the effects of low thyroid, high prolactin levels, high estrogen, then high testosterone.... my opinion is to not stay that low for very long. What your tolerance is may vary.5 -
Furious_Kiwi wrote: »16% bodyfat is perfectly fine and sustainable. Girlfriend managed to stay well within that range for the last couple of years and had no issues whatsoever.
How was her bodyfat level tested here?1 -
Do you realise that fitness athletes don't look like that all the time? They are eating at calorie surplusto build muscles, and when a competition or photo shooting comes up they start to diet and to dehydrate.2
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Shadowmf023 wrote: »
Photoshop might play a huge role in there as well, as does spray tan. I don't know what is realistic for you, but building muscles for that fit look on a tight calorie budget won't work, and what you see on motivational posters and in fitness magazines just is not the reality.0 -
Shadowmf023 wrote: »
Photoshop might play a huge role in there as well, as does spray tan. I don't know what is realistic for you, but building muscles for that fit look on a tight calorie budget won't work, and what you see on motivational posters and in fitness magazines just is not the reality.
Oh I wasn't planning on building muscles. Yet. I'm still cutting. But a recomp is in my future... **looks into crystal ball** And yes, I'm aware I'd have to eat more to build them.0 -
Shadowmf023 wrote: »Shadowmf023 wrote: »
Photoshop might play a huge role in there as well, as does spray tan. I don't know what is realistic for you, but building muscles for that fit look on a tight calorie budget won't work, and what you see on motivational posters and in fitness magazines just is not the reality.
Oh I wasn't planning on building muscles. Yet. I'm still cutting. But a recomp is in my future... **looks into crystal ball** And yes, I'm aware I'd have to eat more to build them.
Given what I understand of your goals, you really should be doing some form of resistance training while cutting. Weights are popular, but bodyweight workouts and other options are out there too.
In a vast oversimplification: when cutting, you are losing body mass. For most people, and I strongly suspect for you, the goal is to shed fat, not muscle mass. It appears to be inevitable (barring some limited exceptions) that the average person is going to be losing some muscle mass and some fat while in an energy deficit (cutting). But there are a few things one can do to minimize the loss of muscle mass, and thereby increase the amount of fat mass lost as a percentage of total mass loss. The two most straightforward things you can do are: (1) eat sufficient protein while cutting; and (2) engage in regular resistance training.
Muscle mass is HARD to add; it is easier to preserve as much as you can while losing fat / weight. Resistance training while cutting is typically not about building muscle - it is about preserving muscle that you already have -- signalling your body "hey, I need these muscles as you can readily see by the hard work I'm calling on them to do regularly -- focus on the annoying fat stores I have to make up for the energy you need while I'm not feeding you enough calories to maintain my current mass."
ETA: And doing resistance training whle cutting has the added advantage of helping to maximize your strength and build a platform from which to later add muscle mass if you choose to. Many can dramatically increase their strength simply through neuromuscular adaptations -- your body gets better at utilizing the muscle that is already there, allowing you to lift / perform at greater resistance without actually building any new muscle. When / if it come time to try and add muscle mass, you'll want to be as close as possible to getting maximum performance from the existing mass. Imagine you're ready to try and add muscle mass at some point, and again in a simplification, think of your body as saying "boy, she's asking me to lift more weight -- but no need to add any muscle mass just yet, I'll just learn to activiate and use the existing mass better as I am tasked with lifting these heavy things." Your gainz are going to come (generally) when your muscles are asked to more than they are capable of with their current mass.5 -
So this.rainbowbow wrote: »Is it sustainable? I think this really comes down to a couple factors.
1.) Can you sustain exercise while eating the calories required to maintain this level of bodyfat?
2.) Can you sustain this number of calories without a "must re-feed NOW" response?
3.) Can you mentally sustain the lifestyle required to maintain this level of body fat?
4.) Can you handle any potential negative side effects that this might bring on?
Most women start to lose their period below 18-16%, start experiencing binge eating, and lose the aesthetic look of "fullness", as well as start to lose performance in the gym. Make no mistake, a lot of women who maintain a physique like this year-round while retaining athleticism and retaining a full look are on some sort of PED. Yes, even bikini girls and fitness models.
My opinion would be to see how you respond and try. I know i personally look best around 16, but i choose to maintain around 18-19% for my sanity and reproductive hormonal output. Maintaining this low can cause a slew of health issues in women including thyroid problems, pituitary problems, sex hormone problems, and more.
Having dealt with the effects of low thyroid, high prolactin levels, high estrogen, then high testosterone.... my opinion is to not stay that low for very long. What your tolerance is may vary.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Honestly the muscle gain is going to be the hard part what takes the most time. If you want to approach looking like that I would eat above your maintenance and start lifting heavy. Worry about the body fat after a couple of years.
I'm going off you description of yourself as skinny fat to assume you are currently low muscle but a lot of people ar dysmorphic and don't accurately report on the state of their body so if you are already quite muscular then can disregard.1 -
something else to consider - the BF% number itself is irrelevant for the most part. If you are going for a certain look, that look can be influenced by a lot of factors. Namely, if you want the look in that profile pic, you better start building some muscle - the more muscle you have, the easier it is to look good at higher body fats.1
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I know I need to build muscle. I think I need to get under 30% bf first though while trying to maintain what I have. As a woman, I figure with a recomp, it might take me around 3 years to reach that goal.0
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Shadowmf023 wrote: »I know I need to build muscle. I think I need to get under 30% bf first though while trying to maintain what I have. As a woman, I figure with a recomp, it might take me around 3 years to reach that goal.
Best way to retain is starting as soon as possible. Plus, you might get some newbie gains which is always a plus.
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vespiquenn wrote: »Shadowmf023 wrote: »I know I need to build muscle. I think I need to get under 30% bf first though while trying to maintain what I have. As a woman, I figure with a recomp, it might take me around 3 years to reach that goal.
Best way to retain is starting as soon as possible. Plus, you might get some newbie gains which is always a plus.
I am lifting 4 days a week. And eating enough (I hope, 100-115g) protein. My deficit is at 350 a day.0 -
Shadowmf023 wrote: »vespiquenn wrote: »Shadowmf023 wrote: »I know I need to build muscle. I think I need to get under 30% bf first though while trying to maintain what I have. As a woman, I figure with a recomp, it might take me around 3 years to reach that goal.
Best way to retain is starting as soon as possible. Plus, you might get some newbie gains which is always a plus.
I am lifting 4 days a week. And eating enough (I hope, 100-115g) protein. My deficit is at 350 a day.
Ah, I misinterpreted that you were waiting to lift until you cut some more. My apologies. Then yes, it seems like you are on the right path.
Just for an additional opinion, I do agree that you goal would be better suited at 18-19%, as you stated, due to the many reasons already listened above. But good luck!
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vespiquenn wrote: »Shadowmf023 wrote: »vespiquenn wrote: »Shadowmf023 wrote: »I know I need to build muscle. I think I need to get under 30% bf first though while trying to maintain what I have. As a woman, I figure with a recomp, it might take me around 3 years to reach that goal.
Best way to retain is starting as soon as possible. Plus, you might get some newbie gains which is always a plus.
I am lifting 4 days a week. And eating enough (I hope, 100-115g) protein. My deficit is at 350 a day.
Ah, I misinterpreted that you were waiting to lift until you cut some more. My apologies. Then yes, it seems like you are on the right path.
Just for an additional opinion, I do agree that you goal would be better suited at 18-19%, as you stated, due to the many reasons already listened above. But good luck!
Thank you! I'm gonna need it!
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Shadowmf023 wrote: »vespiquenn wrote: »Shadowmf023 wrote: »I know I need to build muscle. I think I need to get under 30% bf first though while trying to maintain what I have. As a woman, I figure with a recomp, it might take me around 3 years to reach that goal.
Best way to retain is starting as soon as possible. Plus, you might get some newbie gains which is always a plus.
I am lifting 4 days a week. And eating enough (I hope, 100-115g) protein. My deficit is at 350 a day.
Ahh . . . I misinterpreted, too. Hopefully my post is helpful for lurkers. Good luck, OP!
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Personally don't want to go below low to mid 20s%
But we all have different aesthetics
At least I know 22-25 carries no statistically raised health risk4 -
Shadowmf023 wrote: »vespiquenn wrote: »Shadowmf023 wrote: »I know I need to build muscle. I think I need to get under 30% bf first though while trying to maintain what I have. As a woman, I figure with a recomp, it might take me around 3 years to reach that goal.
Best way to retain is starting as soon as possible. Plus, you might get some newbie gains which is always a plus.
I am lifting 4 days a week. And eating enough (I hope, 100-115g) protein. My deficit is at 350 a day.
Oh...that seems totally reasonable. At a deficit though I wouldn't expect to put on muscle, but good way to retain what you have and lose fat.1 -
Personally don't want to go below low to mid 20s%
But we all have different aesthetics
At least I know 22-25 carries no statistically raised health risk
That's me as well. I don't know what my fat percentage is but if I go down further with my weight (BMI around 19.7-20.2) I won't be able to stand up without feeling dizzy each time, be low on energy, brains not working and freeze constantly. Put a bit of dehydration into the mix and I would probably wake up in the ER one day. No, I know a fitness athletes physique would not be achievable for me without feeling sick and being unable to work. That's not worth it.0 -
Personally don't want to go below low to mid 20s%
But we all have different aesthetics
At least I know 22-25 carries no statistically raised health risk
That's me as well. I don't know what my fat percentage is but if I go down further with my weight (BMI around 19.7-20.2) I won't be able to stand up without feeling dizzy each time, be low on energy, brains not working and freeze constantly. Put a bit of dehydration into the mix and I would probably wake up in the ER one day. No, I know a fitness athletes physique would not be achievable for me without feeling sick and being unable to work. That's not worth it.
Weight and bodyfat aren't the same though. I could be at the top end of a healthy bmi weight-wise, but have a very low bodyfat % and look athletic.
That's why they say bmi isn't accurate, especially for athletes. Because according to BMI, they are overweight, yet you see them walking around with 6 pack abs or something.0 -
Shadowmf023 wrote: »Personally don't want to go below low to mid 20s%
But we all have different aesthetics
At least I know 22-25 carries no statistically raised health risk
That's me as well. I don't know what my fat percentage is but if I go down further with my weight (BMI around 19.7-20.2) I won't be able to stand up without feeling dizzy each time, be low on energy, brains not working and freeze constantly. Put a bit of dehydration into the mix and I would probably wake up in the ER one day. No, I know a fitness athletes physique would not be achievable for me without feeling sick and being unable to work. That's not worth it.
Weight and bodyfat aren't the same though. I could be at the top end of a healthy bmi weight-wise, but have a very low bodyfat % and look athletic.
That's why they say bmi isn't accurate, especially for athletes. Because according to BMI, they are overweight, yet you see them walking around with 6 pack abs or something.
I know. I am fairly muscular, and even have quite a bit of a sixpack. It's even there when I'm quite a bit heavier, but that's just how my fat is distributed due to genetics. I was a bit lower on weight but it just didn't work out for me. I feel better with a bit more padding. I don't know if having more muscles might have made a difference but try to gain those few kg as a woman. It's not easy, plus I felt too miserable to work out. I'm happy the way I am.0 -
Shadowmf023 wrote: »Personally don't want to go below low to mid 20s%
But we all have different aesthetics
At least I know 22-25 carries no statistically raised health risk
That's me as well. I don't know what my fat percentage is but if I go down further with my weight (BMI around 19.7-20.2) I won't be able to stand up without feeling dizzy each time, be low on energy, brains not working and freeze constantly. Put a bit of dehydration into the mix and I would probably wake up in the ER one day. No, I know a fitness athletes physique would not be achievable for me without feeling sick and being unable to work. That's not worth it.
Weight and bodyfat aren't the same though. I could be at the top end of a healthy bmi weight-wise, but have a very low bodyfat % and look athletic.
That's why they say bmi isn't accurate, especially for athletes. Because according to BMI, they are overweight, yet you see them walking around with 6 pack abs or something.
I know. I am fairly muscular, and even have quite a bit of a sixpack. It's even there when I'm quite a bit heavier, but that's just how my fat is distributed due to genetics. I was a bit lower on weight but it just didn't work out for me. I feel better with a bit more padding. I don't know if having more muscles might have made a difference but try to gain those few kg as a woman. It's not easy, plus I felt too miserable to work out. I'm happy the way I am.
As long as you're happy and healthy that's perfect!
I don't know if I'll ever show a 6 pack. Most of my fat is in my stomach. I'll have killer arms and legs though. At some point in the future I'm sure my focus won't be on weight anymore, I'm looking forward to that day.0 -
Honestly I won't know until I get there, because I've never been there. So I can't say.0
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The whole BF% thing is a bit of a red herring though.
- For a start %BF are notoriously difficult to pin down - There several methods, all carry a fair chunk of error and the cheapest/most common carry a lot.
- Next, genetics and dietry history will significantly alter the distribution of BF and % of that which is visceral and sub-cutaneous. So, saying at 20% you will look like such-and-such is not realistic.
- Also, I suspect that (no proof), the proportion of brown to white fat plays a part in how a person feels at lower overall percentage of BF and, although there are indications that environment (temperature) can play a part in brown/white ratio, I'd also guess that there is not a great deal one can do to change the ratio (and even if there was which way would you want to push it: more brown? and then how are you going to assess whether you've done that or not?)
- Finally, there is a kind of vicious-bro-science-cricle going on with %BF. The bro-science rules of "you need to be at xBF% to see abs" is based upon guesstimates of %BF (literally in some cases - On BB.com people are uploading pictures of their midsection and everyone is then having a guess at the BF% with the poster coming away with a whole range of values). This means that the "rules" were all based upon guesses and so are pretty much invalid.
At the end of the day, what matters for aesthetics is aesthetics... the real or guessed %BF is irrelavent and it's not really worth getting too hung up about (although I would say that estimated %BFs can be useful in calculating weight loss targets).
As far as how will I feel @ xBF% - IMHO it's a suck-it-and-see situation.
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I was 11% body fat according to my bio-impedance scales (not accurate, I know- but useful for tracking trends) for about 4 months. I lost my period and went through reactive-eating. I also got very depressed, had brain fog and my anxiety went through the roof! Also lethargic and only managed the gym once (I took long walks though).
I gained 5lbs and got my period back (due to the reactive-eating). I'd still like to lose that 5lbs but I'm going to see how I go for now.0 -
Shadowmf023 wrote: »
18-19% is a good walking around daily bf for an athletic woman.
I'm at 20-ish here leaner and down 5 lnbs from this photo so I'm in the teens
16-10% is stage weight for most competitors. No one walks around like that.0 -
sarahlifts wrote: »Shadowmf023 wrote: »
18-19% is a good walking around daily bf for an athletic woman.
I'm at 20-ish here leaner and down 5 lnbs from this photo so I'm in the teens
16-10% is stage weight for most competitors. No one walks around like that.
Okay, actually that looks pretty darn good... Can definitely see some muscle definition, which is what I'm going for.0 -
Shadowmf023 wrote: »sarahlifts wrote: »Shadowmf023 wrote: »
18-19% is a good walking around daily bf for an athletic woman.
I'm at 20-ish here leaner and down 5 lnbs from this photo so I'm in the teens
16-10% is stage weight for most competitors. No one walks around like that.
Okay, actually that looks pretty darn good... Can definitely see some muscle definition, which is what I'm going for.
Keep working for it. You have to build it for it to show. Lift now not later. You can do it! I may look big but I wear a size 2 in this photo a 4 still fit.0
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