How to lower body fat percentage

HOW TO DESTROY BODY FAT QUICK AND EFFECTIVELY

I'll bet that you want to be absolutely ripped and have a beach ready body. By now, you know it’s all about burning unnecessary body fat to become. This is a very detailed guide to lowering body fat fast and healthily. We're going to dive into it in great detail. Read on, and you'll know the ins and outs of getting lean.

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*DO YOU WANT TO LOOK GOOD?*

Pretty much all of us want to look good and feel great, that's why the fitness industry and personal trainers are very well admired. Fitness Instructor "Abraham Bawumia" who goes by the Instagram handle @abranation says "From working with many clients in the fitness industry, there are many reasons why each individual may want to get in shape, such as; becoming more attractive to get the partner or partners that they desire, gaining respect among their friends/ peers, competing in a physical competition, a parent looking to be a role model to a child, a special occasions or just for health reasons... Either way, getting fit is a great goal to have".

He continued "The fundamentals of fat loss are very straightforward. Overall, it boils down to a specific science. Now, obviously just because its straightforward, that doesn’t always mean that its going to be a piece of cake. At the end of the day, its all about your mindset, you have to challenge your mind and tackle any lethargy or excuses that you may have beforehand".

"As you're working towards your fitness goals, you need to re-evaluate your life. Are the people who you spend most of your time hanging out with a well disciplined and motivated group of people? Have you got a structured daily routine?"

"To conquer your fat mass goals, you have to fall in love with the journey, and have smaller near-sighted goals that you're tackling each and everyday, instead of overwhelming yourself by pondering about how long it will take to achieve the overall end goal".

Image of Abraham Bawumia known as @Abranation on Instagram

*WHAT IS THE DIFFERENCE BETWEEEN LOSING BODY WEIGHT AND LOSING BODY FAT?*

Lets get one thing straight, no-one could ever get 0% body fat, its just not possible. You need a decent level of it to survive.

It’s important that you realise this at the start of your fat loss phase. The healthiest way to get lean is not to set a random body fat percentage goal. However, if you're really keen to have a percentage in mind, be realistic and remember that you need some level of fat to stay fit and healthy.

There’s a difference between losing weight body and losing body fat. Losing weight could be weight loss from fat and losing muscle, which is not what we want here... Our goal is to get lean, you must aim to reduce fat (and maintain muscle strength and size).

*WHAT HEALTHY ROLE DOES BODY FAT PLAY IN THE BODY?*

Body fat is useful for these reasons:

1. Keeping your brain and nerve functions on point

2. Regulating your hormone levels

3. Keeping your body temperature in balance

4. Its keeps your reproductive health in check

5. Healthy metabolic rate

6. Storing essential vitamins from food

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*ESSENTIAL FAT, SUBCUTANEOUS FAT, AND VISCERAL FAT... WHAT ARE THE DIFFERENCES?*

Abraham says its very important that you understand the differences between these type of fats and not to get them confused with each other, he says:

"Body fat is a type of tissue in the body. We all have essential fat, subcutaneous fat which is stored underneath the skin, and visceral fat which is stored around the organs."

"Essential fat is found in the nerves, brain, bone marrow, and in the membranes around your organs. And you may have already guessed why it is called Essential fat, it is essential to your health and wellbeing."

"Subcutaneous fat is the body fat you want to lose, so that you can accomplish your fat loss goals, in order to get lean. When you lose subcutaneous fat, you lose fat in your face, drop dress sizes, and look more toned. When we talk about body fat percentage, we are talking specifically about subcutaneous fat."

"Visceral fat is the internal fat stored inside your abdomen and around your major organs such as your liver, kidneys, heart and pancreas. Having too much of this kind of fat will give you major health issues and will severely increase the risk of a stroke, heart disease, type 2 diabetes and some cancers."

*WHAT IS THE RANGE OF HEALTHY BODY FAT PERCENTAGES?*

Okay, now you understand that we need some fat (essential and subcutaneous) no matter how shredded that you wish to become. Bare in mind that the amount of body fat needed for men and women is different. The reasons are because female bodies need more body fat for their reproductive cycle and store body fat in breast tissue.

Healthy body fat ranges will change throughout your lifespan, so what’s healthy for you now will not be the same as decades go by.

These are the healthy body fat ranges for men: Age 18-39 = 8%-20%, Age 40-59 = 11%–22%, Age 60-80 = 13%–25%

These are the healthy body fat ranges for women: Age 18-39 = 21%-33%, Age 40-59 = 24%-34%, Age 60-80 = 25%–36%

*WHAT BODY FAT PERCENTAGE WILL GET YOUR ABS TO SHOW?*

This isn't a good nor an accurate way of measuring your results in my opinion. Some people will have more have more developed abdominal muscles than others have naturally. Your aim here is look more lean, just focus on getting your body fat percentage into the lower percentage range for your age group.

There's many ways to measure body fat, some more accurate than others. For some of these methods, you may need to see a qualified specialist or a practitioner. You want to choose a method that suits your lifestyle, but remember not to get carried away in focusing on specific numbers.

These methods are: Skinfold callipers, Dexa scan, Bioelectrical impedance, The Bod and Hydrostatic weighing.

Skinfold callipers is the most simple way to measure subcutaneous body fat, ideally you'd want to have it measured by a professional, if you're adamant at doing it yourself, then take the time to research so that you know that you're doing it correctly and are provided with accurate results. Again, its important that you understand that it takes experience to provide accurate results. This device can measure skinfolds at the triceps, above the hip bone, thigh, abdomen, chest, near the armpit and beneath the shoulder blade. This device is cheap, you can fit it in your pockets and the results are shown straight away.

Dexa Scan is probably the most accurate way of measuring body fat and gives you very detailed information about the amount of body fat in different areas of your body and bone density. However these machines do tend to be a bit more pricey.

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*THE BEST AND MOST AFFECTIVE WAYS TO DROP BODY FAT QUICK AND HEALTHILY*

I'm sure that you'd understand that a calorie deficit is the most vital part of cutting off fat. And of course, there’s a lot more to it than that. How or what must your diet consist of to lose fat? What type of workouts produce the best results? What is more important, is exercise or diet?

Are there any specific workouts that target fat loss? Abraham Bawumia says "You should focus on HIIT, circuit, strength and conditioning training. This will most certainly help you maintain muscle and develop a great physique." "Make sure that you're doing resistance training, at least 4 days every week. This could be free weights, functional fitness, CrossFit, bodybuilding style training, or using strength training machines. And of course, you should be training all the major muscle groups during the week".

"Could you get rid of body fat without doing any cardio? You can but however, aerobic exercises that involve running, rowing, or cycling will make it so much easier to achieve your goal in get lean. What's the reason behind this? It’s just because cardio uses your calories to expend energy, which would increase the total amount of calories that you are burning during the day."

"You have a variety of options to choose from, when its comes to cardio, just choose what you can do and what you enjoy the most, and fit it into your lifestyle. If it means going for a run, a swim, or hiking up some mountains... then great. Now, we're obviously not limited to just those options. There are many cardio machines at the gym. You need to choose the activities that gets your heart rate up and increases the calories burned throughout the day. The key with all training during a fat loss phase is to keep it to a certain level that your body can cope with. It is important to remember that you will be eating in a slight calorie deficit. You need to make sure you can recover from training and keep your appetite in balance."

*NUTRITION AND DIET FOR FAT LOSS*

Your diet is incredibly important for fat loss. Energy output, which is your calorie burning through activity or exercise and it is important for fat loss. However, diet and nutrition certainly more crucial. Lets be real here, you essentially shouldn’t expect lose fat if you are eating more than your body needs. You can do as much cardio as possible, if you're eating excess calories, you won't lose fat. The main thing that you need to do for a fat loss phase is figuring out and tracking your calories. This is based on your current Basal Metabolic Rate, activity levels, and total daily energy expenditure. This will be the number of calories you need to eat to maintain your weight. There are online calculators that you can find on the internet and some apps that you can use to calculate it.

To effectively lose fat, you must to eat less than this. It is entirely up to you how much less you decide to eat. If you really desire to lose fat as fast as you possibly can, then you will need to have a larger calorie deficit. If you have some time or are not trying to lose fat that quickly, then sure, you can afford to have a smaller deficit. Diets such as vegan, low carb, intermittent fasting, and strict meal plans may all help you lose fat. Bare in mind that the key with all of them is that you are able to get in a calorie deficit and be consistent with it. You should obviously be limiting processed foods and fill your diet with as much nutrient-dense food as possible because this type of natural food won’t use up all your calorie allowance. Resist the urge to shove sugary glazed doughnuts and chocolate cakes down your throat. You absolutely must stay discipline. Always think to yourself, what would it be worth to achieve your dream body?

If your diet is filled with lean protein, vegetables, whole grains, and some healthy fats, you’ll be able to eat much more food by volume. This is something that will keep your mind at ease and your stomach satisfied! Protein is an essential part of your fat loss nutrition plan. Protein only contains 4 calories per gram, it is the most satiating macronutrient, and it builds muscle which will aid you towards your body transformation.

*ARE YOU READY TO START THIS JOURNEY?*

Yes, I know that we are entering winter, but guess what? This is the best time period to get yourself beach ready. You want to get in shape before summer, therefore, you need to take action well in advance. I mean, seriously think about it? If you come up with the excuse to start your training on January 1st for your New years resolution goals or start training when summer is approaching, then you're already far behind and you're now playing a game of catch up.

Plan out some nice healthy, filling meals that will allow you to stay within a calorie deficit. Start tracking your calorie intake (or at least your food portions) that way you'll know what’s working and what needs to change. Start training now, conquer your goals and shock your peers.