Low body fat % and amenorrhea

I actually agree with the post above about checking in with your doc. My blood work was out of whack as well as my hormones and that's why I started the supplements.

What type of supplements are you speaking of or were suggested?

Hi yusrlee!
Have you ever had a 7 point body fat measurement done with a fat caliper? Many gyms and wellness centers offer it Those are more accurate than the online measurements. If that's not available body tape measurements work better than weight and height BMI calculations, too and can be done with a tape measure at home (although again, not as accurate as the 7 pt test, since it doesn't take into account if you have a lot more muscle on your build. The most accurate of all is the water tank measurements, but those are hard to find for most and may cost money to do).

You can talk with your doctor or a nutritionist for ways to prevent amenorrhea. (Blood tests as mentioned above can help show if you have any hormonal imbalances, too) If you slowly reduce your body fat with gradual changes in your workout regime, though (so for example, more strength training to gain muscle and tone while losing fat= your weight doesn't change as much, just your body composition; don't jump into too much cardio, do cardio in moderation, especially since you're at your goal weight) and keep a balanced diet (with good sources or protein, healthy fats and complex carbs while cutting out/down on processed foods and sugar), you should be able to reduce your body fat percentage in a healthy way.

(Also keep in mind, regarding the abdominal region: 1) How much sodium and processed foods are you consuming? High sodium= high bloating, 2) Are you doing core strengthening exercises? Meaning not just crunches, but leg lifts, planks and captain's chair knee raises, 3) How is your posture? Standing and sitting straight, or slouching? Core work is part of this equation, too, and activities like yoga and pilates can help as well, 4) What is your stress level usually, do you drink enough water and do you get enough sleep? Working to decrease unnecessary stress in your life, drinking at least 8 glasses of water/day and getting at least 7-8 hours of sleep can work wonders on your body, and 5) Do you have any food intolerances? For example, I realized I am (unfortunately!) lactose intolerant and have a slight gluten intolerance. When I cut back on these foods, incorporate other grains that aren't wheat and take lactaid with my occasional dairy product, what a difference it makes!)

Hope this helps and isn't too confusing!

Just like the pp, your body fat % has to get pretty low and a good %age for a woman is between 14-17 for a lean look. This is when you start to see your abs. In order to lower your bf, you need to increase muscle mass. If you life weights, you are going to have to go heavier and you will have to eat cleaner too.

Just like the pp, your body fat % has to get pretty low and a good %age for a woman is between 14-17 for a lean look. This is when you start to see your abs. In order to lower your bf, you need to increase muscle mass. If you life weights, you are going to have to go heavier and you will have to eat cleaner too.

NO, that is not a good percentage for a woman. that is UNHEALTHY. below 18% you better be an elite athlete . . . and consuming probably over 2500 calories per day.

HEALTHY body fat for a female is 18-25%.

I am 43 years old with 6 pack abs. I am an athlete with body fat 19% as calculated electronically with a lean muscle mass device. you see your abs when you define your abs. not when you starve yourself. what you see when you're 14-17% body fat is BONES. This is not an ana site.

2. DETERMINING RATIO OF PROTEIN, CARBOHYDRATE AND FATS

Now that we know how to determine calories, let?s take a look at how to calculate ratios of protein, carbohydrate and fats. If you?re looking to put on muscle, a ratio of 55 percent carbohydrate, 30 percent protein and 15 percent fat is an excellent balance.

The 55 percent carbohydrate (keep refined carbohydrates to a minimum) will provide ample energy for intense workouts, and the 30 percent protein will provide the necessary building blocks for muscle. Also, the 15 percent fat will help with strength levels. Most people interested in building muscle will actually lose strength if dietary fat is reduced too low.

Below is an example using our imaginary male, who will be consuming 2,640 calories.

Fifty-five percent of 2,640 calories = 1,452 calories from carbohydrate

Thirty percent of 2,640 calories = 792 calories from protein, 15 percent of 2,640 calories = 396 calories

There are metabolic differences between various individuals, so sometimes these ratios need to be slightly skewed. However, if you?ve already joined eFitness, you are already aware that we can help in the monitoring of your program.

Keep in mind that this is about gaining muscle, not having fat loss as your primary goal. Fat loss ratios and calorie calculations are different than the above.

source: http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=23&t_ix=10