In the United States the Weight-control Information Network reports that 68 percent of the adult population is overweight and 33.8 percent are obese. However, not all people fall into this category either because they are naturally slim or work hard to be extra lean. You need some body fat to be healthy but you can lower your body fat and obtain a more defined physique if you work at it.
Essential Body Fat
The American Council on Exercise, or ACE, sets a minimum amount of body fat at 2 to 4 percent for men and 10 to 12 percent for women. Bodybuilders ready for competition and some athletes are in this range or slightly above it. They look lean and have a lot of muscle definition. When they are measured, it would be easy to pull the skin and underlying fat away from muscle tissue.
Normal Body Fat
The American College of Sports Medicine, or ACSM, reports that an acceptable range of body fat for health is 10 to 22 percent for men and 20 to 32 percent for women. Athletes and avid exercisers tend to be between 6 and 17 percent for men and 14 to 24 percent for women. If you fall in this range, you are considered healthy and on the lower end of the range for lean individuals.
Body Fat Measurement
Most physicians use body mass index -- or BMI -- as a correlation for body fat and health. But if you are very lean or have a lot of lean muscle tissue, BMI is not a good indicator. Instead, skinfold measurement, underwater weighing or dual energy X-ray absorptiometry will give a more accurate percentage of body fat and assessment of health as it relates to fat percentage. These methods must be performed by a trained technician and may require specialized equipment.
Decreasing Body Fat
A healthy, balanced diet and high levels of physical activity can help you decrease body fat and appear extra lean. To obtain or maintain a lean physique, you need to increase the amount of cardiovascular exercise you perform. Your intensity should be moderate to vigorous and the exercise should be performed at least five days per week. Comprehensive resistance training should be performed two to three times per week. Follow a low-calorie, low-fat diet to decrease your caloric intake for weight loss but still provides adequate energy and nutrients.
Considerations
Gender, age and genetics can all affect how fat is distributed and how much fat you have on your body. Men tend to have a lower percentage of body fat than women, and as you age it gets more challenging to lose body fat. Genetics play a role in how your weight is distributed and if you tend to put weight on easily or stay slim. Changing your diet and exercise program will help combat these issues.
References
- Weight-control Information Network: Statistics Related to Overweight and Obesity
- BMI Calculator: Body Fat Chart
- Health Check Systems: General Body Fat Percentage Categories
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- "ACSM's Guidelines to Exercise Testing and Prescription"; American College of Sports Medicine; 2010
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