If you have a lean body type, or low body fat, you have a decreased risk of disease and premature death. High body fat is linked to cardiovascular diseases, type 2 diabetes, stroke and even certain types of cancer. A lean, healthy body type is usually linked to increased levels of physical activity, higher self-esteem and an easier time performing activities of daily living, according to the American College of Sports Medicine.
Body Fat Norms
The American College of Sports Medicine states that a body fat percentage of 10 to 22 percent and 20 to 32 percent for men and women, respectively, is considered healthy. To be considered lean, your body fat would be lower than the average, healthy range. Very-low body fat is 7 to 10 percent for men and 14 to 17 percent for women. Low body fat is 10 to 13 percent for men and 17 to 20 percent for women. People that fall into either of these two categories still have the minimum amount fat to be healthy.
Dangers of Extremely Low Body Fat
There are sports, such as bodybuilding, that require participants to bring their body fat down below what is recommended. However this is not the amount that they maintain year round, but rather only for a short period of time for competition. Maintaining a body fat that is lower than recommended can lead to health issues because it is usually achieved through extreme dieting and excess amounts of exercise. This can lead to decreased bone mass, malnutrition, dehydration, fatigue, loss of muscle tissue, loss of menstrual cycle and even organ failure if it continues.
Diet and Exercise Recommendations
To lower your body fat to a lean amount, you need to increase physical activity and eat a healthy, balanced diet. ACSM recommends at least 225 to 420 minutes of moderate- to high-intensity exercise each week to lower overall weight and body fat. This should include both cardiovascular and resistance training. Your diet should include about 40 to 60 percent carbohydrate, 15 to 30 percent protein and 10 to 30 percent healthy fats. Choose whole grains, fresh fruits and vegetables, lean sources of protein and unsaturated fats.
Considerations
If you are one of the 66 percent of adult Americans that is overweight or obese, first focus on losing 5 to 10 percent of your body weight to improve your health and decrease your risk of disease. Achieving a lean body type may not be realistic depending on the amount of excess body weight you have. First focus on getting to a healthy range of body fat. From there you can consult with a physician and certified fitness professional to work on lowering your body fat even more.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
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