QUESTION OF THE WEEK
HOW CAN I ACHIEVE A HEALTHY BODY FAT PERCENTAGE?
Like it of loath it we humans are body dependent on fat survival, it plays a host of essential functions within our bodies from nerve transmission, to energy storage and protection against physical damage.
HOW DO I CALCULATE MY FAT MASS?
The body fat percentage of a human beings is the total mass of fat divided by total body mass, times 100.
EXAMPLE OF NORMAL BODY FAT RANGES FOR MEN AND WOMEN.
Essential fat 10–13% 2–5%
Very lean 14–20% 6–13%
Lean 21–25% 14–17%
Normal 26–31% 18–22%
Overweight 32–39% 23–29%
Obese 40% + 30% +
Body fat includes essential body fat and storage body fat.
Essential body fat is necessary to maintain life, and reproduction of cells.
The percentage of essential fat for women is greater than that for men, due to the demands of childbearing and the influence of hormonal functions.
Listed below are a few reasons why we should maintain a healthy body fat percentage.
BODY FUNCTIONS- Body fat is important as it helps our body function normally and healthily.
INSULATION- Fat is important as it insulates our body, protecting us from extreme cold and heat.
SHOCK ABSORBER- Fat is our body’s natural cushioning mechanism, it surrounds and protects our vital organs.
VITAMIN ABSORPTION- Fat is a transporter of fat soluble vitamins, Vitamin A-D-E-K with low body fat you can end up with a vitamin deficiency which could cause unwanted illness.
CELL STRUCTURE-Aging and beauty- Fat is a big part of our cells, it is also vital in maintaining skin, hair.
ENERGY LEVELS AND REDUCING ILLNESS- Having a healthy body fat percentage is important for warding off illness or chronic fatigue, further energy levels can be disrupted or lowered as a result of body fat that is too low.
FERTILITY- Body fat helps to ensure the production of hormones, including sex hormones, Women who specifically have lower body fat tend to have lower oestrogen which can result in periods stopping.
Too much body fat will increase your risk of many diseases, which include type 2 diabetes, high blood pressure, strokes or heart disease as well as increasing the risk of some cancers.
When body fat is too high around your abdomen area it increases risks even further.
GM-FITNESS present to you some easy methods to help you drop body fat, the healthy way.
NOTE- FAT LOSS in no site specific meaning fat will reduce randomly throughout your body, no amount of targeting will remove fat for one particular area.
DROP BODY FAT THE HEALTHY WAY
CHANGE YOUR LIFESTYLE
Improve your food habits, exercise, sleep, create a healthy balance of all aspects of your life. (Please ask GM-FITNESS for a balance chart)
DRINK MORE WATER
Water helps with bodily functions, including the transport and burning of fat, drink at least 1 once of water per 2 pounds of body weight per day.
Visceral fat is easily used during aerobic exercise, anything that gets your heart rate high, TRY ONLINE HIT SESSIONS WITH GM-Fitness.
EAT MORE PROTEIN
A diet high in protein may protect you against insulin resistance, one easy way to consume protein throughout the day is to blend some pea/ whey protein in a shaker or add it to a fruit shake, eggs are a perfect source of protein and contain a complete amino profile, remember there are lots of meat free sources of protein, if you are vegan or vegetarian try combining protein sources to ensure you a full range of amino acids. Something as simple as beans on toast, or soya, hemp seed, chia seed, punkin seed, Quinoa, Buckwheat, Spirulina are all sources of non animal based proteins.
PREFORM MORE COMPOUND EXERCISES.
This means exercising big muscle groups, which will elevate your heart rate and you will utilise more muscles in one movement, which equals more calories being burnt.
TRY STRETCH AND FLEX WITH GM-FITNESS ONLINE
Any sort of relaxation exercise, even simple breathing can help lower levels of the stress hormone cortisol.
SLEEP - Adequate rest helps to regulate hormones that control hunger and appetite.
Get into a nightly routine of going to bed earlier, just before bed, turn off all technology to calm your mind, try not to get in to any heated debuts just before shut eye time.
DRINK MORE MATCHA TEA/ GREEN TEA
Become the queen or king of drinking this natural tea, high in antioxidants called catechins which may help burn body fat.
EAT MORE FIBRE
Consuming more fibre in your daily diet will help keep your gut health and your bowels move regularly.
EAT MORE GREENS
Add 2 or more handfuls of green to every meal, theses vegetables are nutrient dense and low in calories.
ENJOY EATING OUT
As long as you are getting a decent intake of protein and vegetables the occasional sin in moderation is just fine.
Everything in life if consumed in moderation is perfectly fine.
(Remember to ask GM-FITNESS FOR THE BALANCE CHART)
GET STRONGER, BUILD SOME MUSCLE
We realise not everyone’s priority is to add muscle, but by gaining more muscle we increase our metabolic rate, for example by adding 1.5kg of muscle our body will have the potential to burn an extra 1050 calories per week.
ADD SPICE TO YOUR FOOD
Capsaicin, the compound that gives chilli peppers their heat, will also may help to increase your metabolic rate, add paprika peppers to your home turkey burgers, burgers that you have made from scratch that is, this will turn your burgers in to a fat burning feast.