Body fat percentage: 35 - 40%

This interval is considered "morbidly obese" and there is little or no defined definition. As explained above, it is important to keep in mind that percentage body fat can vary from person to person - depending on weight, age, or how fat is genetically distributed in each body individually. But it can be said that body fat percentage is a much more accurate way of measuring your progress than a scale.

Most people don't know exactly how much weight they want to lose. But they can more easily determine what level of muscle and definition they want to achieve. That's why your percetal fat goals you want to achieve are - The best way. With all that said, let these photos and descriptions help give you an idea of ​​where you are and where you want to go.

There are about 600 skeletal muscles in the human body - they have this name because they are connected to the bones through strong and stable structures that provide this connection. They are volunteers, which means we have power over them. While others, such as visceral or smooth muscles, such as those found inside our body, work without recoil.

Muscle contraction is caused by the release of calcium through a signal emitted by cells throughout the muscle fiber. When a nerve impulse strikes a muscle, a change in the electrical properties of the cell surface causes the muscle to contract. And, whenever a muscle contracts, there is an energy cost.

We constantly use muscles, even sitting or just standing up. Without exercise, muscles atrophy and lose strength, elasticity, and flexibility. But food can also help. It's true that men and women share virtually the same muscles, but the similarities end here as far as the male gender is concerned.

Therefore, women do not have to be afraid of getting hyper-muscular bodybuilding programs, but for the same reason, they are designed for cellulite. Without this male hormone, in sufficient quantities, muscles are unlikely to grow. . The development of muscle mass depends on many factors. In addition to sex and hormonal profile, innate physical constitution, nutritional status and dietary strategies, training type and level are important. physical activity. The earlier you start, the more guarantees you have to develop muscle.

In truth, men and women have the same amount of muscle, but men have more muscle mass, are heavier and taller, and concentrate more muscle mass on the upper body. The presence of testosterone in men also contributes to the increase in muscle fibers.

In adulthood and out of weight, the amount of fat mass determines the existence of obesity: if men make up more than 25%, and in women - 32%. Thus, it has been established that a person has more muscle mass and less fat mass. The process of losing weight, in order to be successful and useful, must lead to the loss of fat mass. However, no matter how well performed, there will also be some muscle loss because you can't lose 100% of your weight through fat. But we can balance these proportions by protecting the muscles.

For example, with a loss of 5 kg, you can lose 75% of the fat mass and 25% of the muscles, or lose 40% of the fat mass and the rest of the muscles. The first case is much more beneficial, and for this it is important to include a physical activity plan in weight loss programs. The practice of physical activity, since it is a stimulus that develops muscles, causes a greater percentage of fat to be lost for the same weight loss.

Muscle tissue is lean and plays a much more active role in metabolism than adipose tissue because it uses more energy. Therefore, if we increase muscle mass in a person, he will begin to burn more calories at rest. The greater the amount of muscle mass, the more calories the body burns out and the greater its basal metabolism.

The benefits of increasing muscle mass are not unique to men! You will notice that some people gain weight more easily than others. Part of this difference is due to differences in body mass and, therefore, in metabolism. Of course, an individual who, when fattening, easily presents a lower basal metabolic rate and a higher percentage of body fat mass.

Decreased muscle tissue is one of the characteristics of the aging process and results in greater ease of weight gain, as well as loss of energy or increased body fatigue. To counteract this trend, it is possible and desirable to increase muscle mass by associating a balanced diet with increased exercise.

Foods rich in starches, important for replenishing energy stores, such as pasta, cereals, potato tubers and rich in minerals - vegetables, vegetables and fruits, are more suitable for physical activity. If the goal is to gain muscle, there should be a protein boost, but with weight, quantity, and measurement, as excessive protein intake is counterproductive.

Muscles are primarily made up of proteins, but they can and should be superbly provided by food. Excessive protein intake leads to an increase in body fat, since in general protein-rich foods are also important contributors to fat overload, liver and kidney overload, and dehydration. On the other hand, taking large doses of protein is out of the question as it overwhelms the muscle's ability to synthesize proteins.

After the practice of physical exercise, compensatory protein synthesis occurs if nutrients are available, especially within two hours immediately after exercise. Therefore, drinks recommended during and after exercise should contain amino acids, especially branched chains, in addition to carbohydrates. good examples are liquid milk and liquid yogurt, since they contribute to increased protein synthesis, i.e. increase in muscle mass due to its branched-chain amino acid, slow down the onset of fatigue.

Body fat distribution is genetically determined and varies from person to person. According to a study by researchers at the Joslin Diabetes Center in Boston, published in the Proceedings of the National Academy of Sciences, both obesity and body shape appear to be controlled by important genes that are part of the normal developmental regulation mechanism. By studying certain genes, we can tell how fat an individual is and how fat will grow in the future, the study says.

Basically, there are 3 types of fat distribution. Gynoid that leaves the piriform body due to accumulation in the inner knee, upper shoulders, in the area abdominal cavity, inner thighs, buttocks, buttocks, sides and chest. This distribution is more common in women.

Ovid, with accumulation of fat throughout the body, can be identified in both sexes. The location of fat can have a significant impact on the risk of developing serious chronic diseases. Obesity, which is reaching epidemic proportions worldwide, is a major risk factor for type 2 diabetes, cardiovascular disease, cancer and other metabolic diseases. People who are apple-shaped, with fat concentrated in the abdomen, are at a significantly greater risk of diabetes and metabolic syndrome than people with subcutaneous fat, that is, distributed under the buttocks and thighs.

We can list other factors that affect the distribution of body fat, such as muscle mass, metabolic rate, gender and age. With age, the secretion of growth hormone increases, the rate of basal metabolism decreases, especially in the postmenopausal period, the amount of lean mass decreases and increases compared to the amount of fat in a woman's body. There is also a decrease in fat burning, which makes women's metabolism slower than that of a man.

Dietary diets, which women and bodybuilders do a lot, where they radically cut off one of the nutrients, usually carbohydrates, slow down the metabolism and, therefore, increase body fat. Another factor studied is ambient temperature. In the cold, the body burns more calories to maintain body temperature, which reduces the amount of body fat. The thermogenic action of certain substances, such as caffeine, speeds up the metabolism and, as a result, reduces the accumulation of fat.

Physical activity, pregnancy and lactation also increase basal metabolic rate and burn more fat. These variations explain part of the difference in fat distribution between men and women. Women should have a higher percentage of body fat than men. 8% of the female body composition is reserved for essential fats, while for men this percentage is 5%.

For an ideal physique, the percentage of body fat in women should be between 16% and 25%, while for men it should be between 12% and 18%. With 30% body fat, women are already considered obese, while for men this percentage is 25%.

Therefore, women not only have more body fat than men, but the distribution of this fat in the body of women is different from the distribution of men. Men have a higher percentage of muscle mass compared to women. This difference in muscle composition between the sexes leads to differences in height, weight, and calorie requirements. Not only do men have more muscle than women due to higher testosterone levels, but their muscles are naturally bulkier than women. In addition, the large muscle mass makes the male body harder and naturally stronger than the female body.