Body Fat % Goals
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Is anyone losing just body fat without lifting weights?
Not usually a good idea, consider that it's basically free muscle gains if you maintain it while losing fat. You can get pretty buff if you just become obese and then diet it off without losing the muscle. Of course your skin will need some work afterwards, but you will be very strong and lean.
It makes me sad seeing obese people diet down to skinny people with little muscle on them. I mean it's good that they lost all the fat, but holy hell they could have had an extra 40lbs of muscle on them if they had been lifting.
^^^This x 10.
It actually saddens me when people diet to the extreme just to lose "weight" and end up losing so much muscle mass; if only they lifted and created a reasonable deficit, they would have looked like freaking gods, but instead they look like bean poles - and it's very obvious they've lost a lot of weight, as there's a very visible difference between someone naturally thin/lean and someone who's dieted down.
Keeping LBM is pretty much essential to successful dieting; when people don't lift and crash diet, they typically gain the weight back and more. Why? Because they don't have the LBM they used to have, aren't burning as many calories and, as an ironic if not hilarious result, get fatter than they were in the first place.
So, in a addition to looking like a badass by dropping fat by lifting, you get to eat more, too. ^_^0 -
^^^This x 10.
It actually saddens me when people diet to the extreme just to lose "weight" and end up losing so much muscle mass; if only they lifted and created a reasonable deficit, they would have looked like freaking gods, but instead they look like bean poles - and it's very obvious they've lost a lot of weight, as there's a very visible difference between someone naturally thin/lean and someone who's dieted down.
Keeping LBM is pretty much essential to successful dieting; when people don't lift and crash diet, they typically gain the weight back and more. Why? Because they don't have the LBM they used to have, aren't burning as many calories and, as an ironic if not hilarious result, get fatter than they were in the first place.
So, in a addition to looking like a badass by dropping fat by lifting, you get to eat more, too. ^_^
I am hoping to look 'bad *kitten*' and like a 'freaking Goddess" am lifting while losing!0 -
In my experience the bathroom scale bf calculation is fairly accurate. I had a pod bod measurement 4 yrs ago and it was only 2 % less than my bathroom scale. Last year I had a dexa body scan , and showed my bathroom scale was only 1% off.I've read that those devices, as well as bathroom scales, tend to overestimate the BF% fairly significantly.
One thing they are good for is tracking progress for fat loss. If you went from 30% to 20% with one of those devices, it's safe to say you lost a significant amount of fat but doesn't necessarily mean you dropped 10% or that you're at 20%.
My scale says I'm at about 21%. My personal trainer assessed me at 13%. Measurements online have me at about 15-17%. I assume I'm somewhere in the 15-17% range.
I'm thinking of getting a reading from one of those body pods at some point to get an accurate measurement. I'll probably wait until I tone up a bit more though.
I'd love to get in under 10%.
The online measurement base calculator was underestimating my bf by 4 %, which is also not the far.0 -
Also my bf is 44% at the moment, yikes
I just had a baby but still ....
Anyway my goal is 20-22%. All the research I have read in medical journals showed that women fertility suffers if the bf is less then 20% , and if it goes below 18% serious malfunction of the reproductive system can occur.
Although I have done have babies, I do not think it is healthy to go into a BF range where our normal hormonal system shuts down., IMHO.0 -
Also my bf is 44% at the moment, yikes I just had a baby but still ....
Anyway my goal is 20-22%. All the research I have read in medical journals showed that women fertility suffers if the bf is less then 20% , and if it goes below 18% serious malfunction of the reproductive system can occur.
Although I have done have babies, I do not think it is healthy to go into a BF range where our normal hormonal system shuts down., IMHO.
I do agree that our goal should be health! At about the same amount as you now I realize it will be sometime before I need to worry about going too low! Won't that be a great worry!0 -
I've been at 19-20% for a long time and would love to drop a few % points. Really trying to clean up my diet and upping my workout intensity.0
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About two weeks into my paleo journey, my new Tanita scale arrived. It measured my BF at 49.5%. Holy schmotz, I am 50% fat...how depressing is that??? <chuckle>
The numbers have been slowly and steadily dropping down, though, so I do take note of them. I've got a ways to go before I get close to that lovely 20% BF, and perhaps go looking for a more accurate measurement.0 -
Goal #1: Get out of the obese zone. Trust me I'm there. Down 25lbs so far, I figure I have another 50 to go before I'm there.
Goal #2: Get down to sub 20%, revaluating fitness goals at the same time.
Goal #3: Successfully do a Spartan/Tough Mudder style race in 20140 -
I'm 19-20% body fat according to both a bathroom scale and the online calculators that take measurements, and I'm happy with that. I had started at 33%.
I wanted to note that I have read online about the handheld body fat measuring tools and because the BIA signal is going through just your upper body. Therefore it tends to not be as accurate as one that you stand on where the BIA signal goes through your legs and lower body.
I've seen the super duper scales where you satnd on them AND hold a hand device out at shoulder level.....maybe this is even better?0 -
I'm 19-20% body fat according to both a bathroom scale and the online calculators that take measurements, and I'm happy with that. I had started at 33%.
I wanted to note that I have read online about the handheld body fat measuring tools and because the BIA signal is going through just your upper body. Therefore it tends to not be as accurate as one that you stand on where the BIA signal goes through your legs and lower body.
I've seen the super duper scales where you satnd on them AND hold a hand device out at shoulder level.....maybe this is even better?
That makes sense to me! I didn't buy one you stand on and because I didn't want to see my body fat every time I weighed in. I am obsessed about enough with out adding that to it too! Haha0 -
According to that F2F calculator, to get to my goal BF of about 22% I would be the same measurements as when I was anorexic! I'm not sure that's realistic or healthy for me...
I've been getting frustrated because I haven't been losing much WEIGHT, but my BF has gone from 46-37% so I guess I'm making some progress! My real BF goal is 25% for now.
I've been eating more and more primal in the past 6-9 months, although there are some things I simply can't get rid of (dairy and chocolate, mostly). I definitely feel the difference when my carbs are 50-80g and my protein is over 100g.0 -
28%/20%0
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Currently between 20%-21%. Goal is 15%. I never measured when I started getting healthier, but I would guess I was over 50% and probably closer to 55%.0
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People are doing awesome! ICant wait to bring my numbers down!0
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Silly question: when they say measure your hips at the widest point, does that mean at the very top of the thigh (at the "saddlebags")? Trying to get body fat % at F2F, and am horrified. I'm even more horrified that to get down to 20%, I'd have to weigh 120 at 5' 7". That's WAY TOO thin for me. I think if I were to hit the 130's, people would be trying to hospitalize me. lol.0
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Silly question: when they say measure your hips at the widest point, does that mean at the very top of the thigh (at the "saddlebags")? Trying to get body fat % at F2F, and am horrified. I'm even more horrified that to get down to 20%, I'd have to weigh 120 at 5' 7". That's WAY TOO thin for me. I think if I were to hit the 130's, people would be trying to hospitalize me. lol.
Where ever the measurement is biggest on your hips and around your butt, that's where you measure.
I know someone that is 5'7" and weighs 140 and she looks healthy & thin. She has a medium frame. Another friend is a small/medium frame like me, is 5'5" and weighs 115 - she looks healthy & thin, too. There are sites out there you can use to get your frame size by measuring your elbow or your wrist. If your frame is medium or large, then yeah, 120 would be horrid for you
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Thank you for the response. I was reeling from the 42% body fat along with 120 lb suggestion this morning. I'm heavier than I'd like to be, but not by 40 lbs. lol. I think 140-ish would be much healthier looking, especially considering that I'm 40-something, not 20. lol. i think I've mostly recovered, and my plan is to do the 21 day sugar detox starting on Monday. That will give me the weekend to plan and prep. Wish me luck. I hope to re-calibrate my sweet tooth which consistently looks for fruit, dried fruit, and sometimes the ice cream that's calling me from the freezer....0
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I'm around 30% and would like to get down to around 25%. With my shape, body comp and goals, 25% seems maintainable. I lift heavy and my primary goal is to gain strength, so I'm not really down for getting super super lean.0
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My bathroom scale says I'm 27-30% depending on the day, if I've just had a glass of water, etc, etc. My husband (not a professional) measured me with calipers at @ 22%. My guess is that I'm somewhere in between? My goal is 18% measured with calipers, or until I can start to see my abs... lol.
I figured out recently that since early November (when we got the calipers) I dropped @ 5% bf, or by my calculation 12 lbs and 10.5-11 of them were fat. I'm pretty happy with that, but would like other opinions. I'm not lifting, I just do squats, planks, pushups, & ab stuff a few times a week, and I do zumba for cardio--because it's fun! I'm guessing I'd benefit from lifting.0 -
13.8% according to the hand held thingy at the gym, 17.7% according to my scale at home. IDK.0
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Either way awesome!13.8% according to the hand held thingy at the gym, 17.7% according to my scale at home. IDK.0 -
This is a really interesting topic mainly because I am startled at how low people's, especially women's, body fat percentage (current and goals) seems to be. Mind you I am definitely not an expert in the subject matter, but everything I have ever read and learned about good body fat percentages in healthy, active women talked about 18-20% as optimal. Female athletes can get as low as 10% but that's the extreme.
I started out at 37% about a month ago and had it determined through a medical imaging body composition scan that included body fat %, lean muscle mass, bone density & weight, etc. so I deem it fairly accurate. My goal is 20-23%. If anyone has some good and credible reading suggestions on what's considered healthy/optimal I'd love to hear them.
Side note: Every body is obviously different and people need to find a level that is right for them and make them feel great and healthy. I am saying this because I don't mean to judge anyone with low body fat percentages - everybody here works hard to achieve their goals and we all know how much work and dedication it takes to get to where we want to be. I am just curious about the scientific side of things.0 -
Here is a page with the typical body fat %-age chart and a newer one with ages included in it.
http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/0 -
Here is a page with the typical body fat %-age chart and a newer one with ages included in it.
http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
Thanks, great article - especially the chart that takes age into consideration is very helpful. Exactly what I was looking for.0 -
I'm at 14% now, I have revised my goal to 8% instead of 9!0
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This is a really interesting topic mainly because I am startled at how low people's, especially women's, body fat percentage (current and goals) seems to be. Mind you I am definitely not an expert in the subject matter, but everything I have ever read and learned about good body fat percentages in healthy, active women talked about 18-20% as optimal. Female athletes can get as low as 10% but that's the extreme.
I started out at 37% about a month ago and had it determined through a medical imaging body composition scan that included body fat %, lean muscle mass, bone density & weight, etc. so I deem it fairly accurate. My goal is 20-23%. If anyone has some good and credible reading suggestions on what's considered healthy/optimal I'd love to hear them.
Side note: Every body is obviously different and people need to find a level that is right for them and make them feel great and healthy. I am saying this because I don't mean to judge anyone with low body fat percentages - everybody here works hard to achieve their goals and we all know how much work and dedication it takes to get to where we want to be. I am just curious about the scientific side of things.
I am striving for GOOD HEALTH,at 40 % I am far from it. However I too believe good health is more then a super low body fat %. For me 20% sounds healthy and not skinny! I know many people with low % who look horrible.0 -
This is a really interesting topic mainly because I am startled at how low people's, especially women's, body fat percentage (current and goals) seems to be. Mind you I am definitely not an expert in the subject matter, but everything I have ever read and learned about good body fat percentages in healthy, active women talked about 18-20% as optimal. Female athletes can get as low as 10% but that's the extreme.
I started out at 37% about a month ago and had it determined through a medical imaging body composition scan that included body fat %, lean muscle mass, bone density & weight, etc. so I deem it fairly accurate. My goal is 20-23%. If anyone has some good and credible reading suggestions on what's considered healthy/optimal I'd love to hear them.
Side note: Every body is obviously different and people need to find a level that is right for them and make them feel great and healthy. I am saying this because I don't mean to judge anyone with low body fat percentages - everybody here works hard to achieve their goals and we all know how much work and dedication it takes to get to where we want to be. I am just curious about the scientific side of things.
Many of the post with low percents are from men too, who have less body fat!0 -
I am striving for GOOD HEALTH,at 40 % I am far from it. However I too believe good health is more then a super low body fat %. For me 20% sounds healthy and not skinny! I know many people with low % who look horrible.
Exactly. Like me. :bigsmile:
Good health and LBM is FAR more important than a low body fat - good health of course refers to both healthy body, and healthy mind. Having an unhealthy attitude towards food sounds horrid to me.0 -
I am striving for GOOD HEALTH,at 40 % I am far from it. However I too believe good health is more then a super low body fat %. For me 20% sounds healthy and not skinny! I know many people with low % who look horrible.
Exactly. Like me. :bigsmile:
Good health and LBM is FAR more important than a low body fat - good health of course refers to both healthy body, and healthy mind. Having an unhealthy attitude towards food sounds horrid to me.
Amen!0 -
Currently 27%
Goal 20-23% depending on how I look0
