Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Body Fat Blast

on April 21, 2010

Have you had your body fat tested lately?
If you don’t know what your body fat is, but think it might be high, then it’s important to know that having too much body fat and not enough lean tissue can lead to many health problems such as heart disease, complications in pregnancy (for women), diabetes, and high blood pressure.

What is too much body fat?

For both women and men, your optimal body fat differs depending on your age and gender.
Here is a brief overview:

Women:
Age Underfat Healthy Overweight Obese
20-40 yrs Under 21% 21-33% 33-39% Over 39%
41-60 yrs Under 23% 23-35% 35-40% Over 40%
61-79 yrs Under 24% 24-36% 36-42% Over 42%

Men:
Age Underfat Healthy Overweight Obese
20-40 yrs Under 8% 8-19% 19-25% Over 25%
41-60 yrs Under 11% 11-22% 22-27% Over 27%
61-79 yrs Under 13% 13-25% 25-30% Over 30%

Source: Gallagher et al. Am J Clin Nut 2000; 72:694-701So how can you go about losing body fat if you have too much?

Here are some pointers to get you started:

• Exercise regularly- try to get in some form of cardiovascular exercise at least three-four times per week, but preferably every day. Start out slow and work your way up. 30 minutes is optimal.
• Weight train- the more muscle you have, the more calories your body will burn at rest. Your muscles are like a furnace, always burning calories.
• Watch what you eat, but don’t diet! Try to eat smaller meals throughout the day and pay attention to the food you’re eating.
• Keep a food diary- this is a great way to assess what you’re eating and why you’re eating it.
• Hire someone to help you out- it could be a nutritionist or personal trainer or both. If you’re not sure where to start, these professionals can get you kick started in the right gear.
Losing body fat is not hopeless; it really just takes a plan and some dedication on your part to stick with it.

Good luck!

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