When talking about the percentage of body fat, nutritionists
and trainers refer to the amount of ideal fat that the body must contain
according to sex and age, being that in men it can vary between 16 and 20% and
in women between 20 and 24%, values that increase with age mainly in women.
In addition to this, an individual who does regular physical activity has less
body fat than a sedentary person.
To achieve the ideal percentage of fat and have a defined
body, in addition to reducing the amount of high-fat foods in the diet, the
practice of high-intensity exercises such as CrossFit is advised.
How to calculate body fat
To calculate body fat, bioimpedance equipment such as scales
are used, which manages to evaluate in a simple way the weight, amount of
water, muscle and body fat and, the measurement must be done on an empty
stomach or at least 1 hour after Light meal such as a salad. See more about how
bioimpedance works.
This measurement should not be performed during pregnancy,
after intense physical activity, during menstruation, or 5 days before, or 5
days after menstruation, since the values are altered.
In addition to this, there are formulas that take into
account the circumferences and folds of the skin in regions with more body fat
such as the abdomen, back, arm and thigh, which are measured by a nutritionist
who uses an instrument called caliper, helping the physical trainer to define a
training plan to reduce fat located in a region of the body.
When the patient is over 60 years old, it is normal for him
to have a fat percentage higher than the values in the tables and, therefore,
it is necessary for the nutritionist to relate the value to the diet and
physical activity of the elderly.
Maintaining the amount of body fat within the ideal value is
important to ensure health, protect internal organs and maintain the ideal body
temperature.
How to decrease body fat
To lose weight and decrease the percentage of body fat while
maintaining or increasing muscle mass, it is important to practice physical
activity regularly and at high intensity for at least 3 months such as
Crossfit.
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