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
E My first mottai for dandruff and hair fall problem
Hi guys, thanks for all your support and encouragement. I have done my first mottai yesterday at Vadapalani Murugan Kovil. Our plan to tirutani has changed due to hot summer and I don' t wish to travel by train with mottai while coming . So my ... - Shiny read >>
Hi Sister Shiny,
It' s happy to hear that you shave your head you don' t feel shy and don' t feel your friends and relatives call you as mottai, Why because as a young girlyou only about the pain to do mottai in this age so don' t fear you ... - krishna read >>
i shiny happy to hear about hs dont feel
your hair will grow soon plz apply sandal because you said your head was burning you said no ... - pavithra read >>
hi shiny good hear about headshave in summer now you somewhat cool dont shy plz pour sandal in your head and do headshave till you free from dandroff
and all the best wear cap and go it was to hot to go without cap ... - nithi read >>
i shiny go to office by wearing cap and jean it will be good looking plz dont feel sad about people critizing you take jollyly and move i understand young girl with headshave facing colled is not essay but face boldly like did your hs . i feel ... - kajal read >>
Hello bro how are you iam also agree with Radha words she said correct giving hair to god is a good thing why we are giving hair to god is we belive good and pray something to be full fill so better you try to convince you w ... - krishna read >>
Hello How are you it' s happy to hear that your total family did your gundu in tirupati temple and are you from andhra
i think in this summer you are feeling free with gundu and your enjoyed you are gundu trip.
BYE TC ... - krishna read >>
headshave vow - need support
My wife had a vow to do headshave at temple, but she is hesitating to do that and she feels shy about to face people after that, so she is tensed. How to convience her and give a moral support to her. i am helpless and worried abo ... - chandu read >>
Good to shave
Many women who have a desire to get their head shaved as part of a vow have lot of hesitation and nervousness and this is natural. But the essential thing is whether her vow is by herself or taken under pressure from somebody. A ... - Radha read >>
Good to shave - 2
I would like your wife to see my following posting.
My posting ' Gundu to get a husband' dated 2009-06-02 in the main thread " Daughter' s mottai" by Kamala P dated 2009-5-30.
I am 45 year old housewife. Being not able to ... - Radha read >>