You hear people talk about women who have thunder thighs and men with beer bellies. This is because in the case of men, fat tends to settle around their abdominal region. Women, on the other hand, tend to accumulate fat around their hips and thighs.
But you just can't escape it. It's something that just isn't going to go away. Fat is essential in the human body as it regulates body temperature, cushions and protects the organs and is the body energy storehouse.
(Note: Body fat percentage is merely the percentage of fat your body contains). Thus, if you weigh 40 kg and your body fat percentage is 10%, it means that you have 4 kg of fat and 36 kg of lean body mass that consists of bone, muscle, organ tissue, blood, etc.
So how much fat is enough, how much is too much and how much is too littleNULL The American College of Sports Medicine has laid down recommended body fat levels for both men and women.
Low: 6-10% fat
Optimal: 11-17% fat
Moderate: 18-20% fat
Obesity: Greater than 25% fat
Low: 14-18% fat
Moderate: 23-30% fat
Obesity: Greater than 30% fat
By these standards, men who have a body fat percentage less than 3% and over 20% would be considered unhealthy. Similarly, women with body fat percentage less than 11% and over 30% would fall into the unhealthy category.
Factors affecting body fat
The amount of fat in a person's body depends on his/her body type, dietary habits and level of physical activities.
Genetic body type (somatype)
Body types fall into three basic categories: ectomorph, mesomorph and endomorph. Most people are genetically predisposed to develop characteristics of one of these somatypes with secondary traits from other body types.
Ectomorph: possesses a low body fat percentage level, small bone size, a high metabolism, and a small amount of muscle mass and muscle size.
Mesomorph: possesses a low to medium body fat percentage level, medium to large bone size, a medium to high metabolism, and a large amount of muscle mass and muscle size.
Endomorph: possesses a high body fat percentage level, large bone size, a slow metabolism, and a small amount of muscle mass and muscle size.
While there's not much a person can do about his body type as it is genetically predetermined, he can do something about environmental factors within his control like his diet and exercise.
Level of physical activity
Here are some tips on how exercise can help you reduce your body fat:
Exercise on its own will not make a significant difference in the battle against fat if your diet comprises all the wrong kind of food. Sensible nutritional diets are a must. You need to limit the amount of fat in your diet to not more than 20% of the calories you consume.
Thin and fat
It may surprise you to know that thin is not necessarily the opposite of fat. A thin person may have very little muscle and a high percentage of body fat. Thus, you can have a thin fat person.
Less fat is not better as people are prone to believe. Extremely low
body fat, in fact, can be bad for health. Low body fat percentages reduce a person's immunity to disease. It can also lead to loss of bone density,
which in turn, puts a person at greater risk of stress fractures. Low body fat can result in the disruption or the complete cessation of a woman's
Good fat and bad fat
Even fat can be separated into the good guys and the bad guys. The
fat that is located right beneath our skin, known as subcutaneous fat, is the good fat. The bad fat is mostly located in the abdomen and around the internal organs. This is called intra-abdominal or visceral fat. The more visceral fat you have, the higher the level of free fatty acids in your blood. Bad body fat can clog the arteries and affect the functioning of the liver. Genetically, men ten to have about twice the amount of bad
fat as women.
Fat cells and muscle cells
Muscle and fat combined usually account for about well over half a person's weight. Men tend to have a higher ratio of muscle to fat than women. A person's weight depends on the number and size of muscle and fat cells. People with more and bigger muscle and/or fat cells will weigh more than a person with fewer and smaller cells.
We are born with a fixed number of muscle cells. This number remains the same for most of our lives. As a person grows, the size of these cells increases. However, an activity like weightlifting can also increase the size of muscle cells.
In the case of fat cells, people are usually born with between 5 billion and 10 billion of them. As we grow older, this number increases to about 20 billion for a thin person and to about 100 billion for an obese person.
Myths about body fat
Myth number 1 is that fat can be turned into muscle, or vice versa. Muscle is a tissue and fat is a substance. Therefore muscle and fat cannot create one another.
Myth number 2 is that if you weigh more on the scale, you must be overweight. This is untrue. Muscle (lean body mass) weighs approximately 75 percent more than fat. In other words, you can increase your actual body weight without increasing your body fat. You can even increase your body weight and at the same time decrease your percentage of body fat.
Myth number 3 is that the weighing scale is the best way to determine whether you are overweight. In fact, the fit of your clothes and examining yourself nude in the mirror are much better ways of checking that you haven't developed any unseemly bulges.
DISCUSSION FORUMS ON
Preeti' s vow fulfilling
On 31-7-2014 you had told that you had decided to tonsure your head and shave your armpits in barber shop and two months later shave your two months growth in Tirupati. It is one month since then. Have you shaved your head in barbersh ... - Ram Singh read >>
Niharika' s head shave
You had told on 23-7-2014 that you and your husband wanted to shave your heads in a temple in Mumbai. Have you done the head shaves? ... - Ram Singh read >>
Headshave with tuft
Dear Sreenivasa, we have not heard anything about and after your decision to implmwnt family tradition with cleanshaven head and tuft at the top.How you are experiencing now? ... - subray p hegde read >>
Hallo, you have not explained to my earier letter regarding length of your hair that too for well grown for 6 months. How much length is your tuft now or have you got the long tuft cut for short while getting tonsured at barbershop. Is your moth ... - subray p hegde read >>
Dear K Girish youmnetioned that your wife got short haircut almost like military haircut in April 2014. Please advise is your wife also getting haircut regularly or in summer only. Usually indian women will not agree for haircut except in vow ti ... - sp read >>
Hello MNT How are you ? Long time no replies. Hope all is good. P!ease reply soon.
... - longhairlady read >>
You can try
I have not seen any so far. But you can try and start a new fashion. Afterall, if you get too many bad reactions, shave the tuft off and go clean bald, which is more acceptable. ... - Ram Singh read >>
Shaved girl with a tuft
Just want to know is it fine for a girl to sport a tuft on her crown after her head shave? ... - Minisha Kumar read >>
HEAD SHAVE WITH TUFF
GOOD. YOU ARE FOLLOWING OUR TRADITION. WE, MYSELF & MY WIFE FULLY SUPPORT YOU FOR YOUR GOOD DECISION.
WITH THE CLEAN SHAVE HEAD AND TUFF, IT WOULD BE AUSPICIOUS FOR YOU TO PERFORM ALL THE POOJAS, HOMAS AND SUCH OTHER SPITIT ... - k.girish read >>
headshave with tuft
sorry to delay in reply to all , finally i made decision to follow our family tradition to keep shaved head with tuft on back . every one in my family happy about my decision. coming Thursday(7th august ) wil be my function . last 3 days with my ... - Sreenivas Iyengar read >>