Your body fat percentage reveals just how much of your body is fat and how much of your body is lean muscle. Fat is necessary in the body for proper functioning. Lowering the amount of body fat you have and increasing your lean muscle mass, however, will help you achieve a lean body fat.
Lean Percent
The American College of Sports Medicine suggests that a lean body fat for a male is between 11.8 and 15.8 percent. This means that about 84.2 to 88.2 percent of the body is lean muscle, bones and organs and 11.8 to 15.8 percent is fat tissue. A lean woman is between 19 and 22 percent body fat, meaning that 81 to 83 percent of the body is muscle mass, bones and organs.
Measuring
Body fat can be measured through a variety of methods, all of which have a small percentage of error. The bio-electrical impedance is a way to test body fat using simple electrical signals that power through your fat and lean tissue to identify your body fat. A skin fold test is another way to measure body fat using calipers which pinch your skin at different locations of your body to determine your percentage. More advanced machines that perform highly technical body fat measurements are often found in clinical practices. For example, hydrodensitometry weighing measures your body fat underwater and the DEXA uses X-rays to measure body fat.
Get Lean with Exercise
Exercise is the best way to burn fat. The American Council of Exercise recommends interval training because it requires you to use both the aerobic and the anaerobic energy systems. Interval training involves short bursts of intensity followed by a recovery period. Work hard for one minute; recover for two; repeat this interval in any aerobic activity. Weight training is also effective. When you add more muscle to your body, you increase calorie burning. Choose to strength train two to three days per week for best results.
Get Lean with Diet
Choosing healthy foods will help you get a lean look. You must eliminate processed foods, sodas and alcohol because they are empty calories that can lead to excess weight gain. Instead, fill your diet with foods that will keep you full and fuel your body with energy. Consume whole grains, lean meats, fruits, vegetables, nuts and beans as the bulk of most of your meals. These foods will help you maintain muscle mass and melt off fat.
Member Comments