Body Fat Percentage

127 Comments

Body fat percentage is top dog, numero uno, single most important, above all others, need-to-know, must-have measurement. Not knowing your exact body fat % is like driving a car without knowing what speed you are going or how much gas you have left. Knowing your body fat percentage is extremely helpful.

Okay, I think you get my point about its value. Moving along then…

What exactly is body fat?

Let’s make this simple. Body fat comes in two forms: essential and non-essential. The essential fat is necessary for everyone. We all need a certain amount of fat to insulate our organs, control body temperature, and provide a source for energy storage.

Non-essential fat is the leftovers of the good fat. It’s the “I have too much insulation around my organs,” “Look at my spare tire!” and “Is it hot in here or is it just me?” stuff.

What is a body fat percentage measurement?

You can calculate your body fat percentage 3 ways. You can measure how much water is displaced when you enter a large tub (not easy to do), you can use calipers, or you can use a hand-held body fat percentage machine.

Calipers are nice, but they can have a large percentage of error. And for most of the measurements you have to have another person take them. That can be uncomfortable for anyone. However, if done correctly calipers are the most efficient way to take your body fat percentage.

I choose to use the hand-help devices. I simply enter some basic information (age, height, weight, sex) and then press start. In 7 seconds I have a read out that tells me my exact body fat percentage and its equivalent in pounds. For example- 23% or 29 pounds body fat.

No pinching, no uncomfortable situations, and no wasting 10 minutes of precious strength training time!

What should my body fat percentage be?

For Women

Essential Fat= 10-12%

Athletes= 14-20%

Fitness= 21-24%

Acceptable= 25-31%

Obese= 32% plus

____________________

For Men

Essential Fat= 2-4%

Athletes= 6-13%

Fitness= 14-17%

Acceptable= 18-25%

Obese= 25% plus

*These numbers are according to The American Council on Exercise

____________________

As a trainer, I can tell you right now that your body fat percentage is the key number. Your weight should be disregarded for the most part. When we want to lose weight, we should really say, “I want to lose some body fat.”

For example, most athletes weigh more than you could possibly imagine. They weigh more because they are typically loaded with muscle. However their body fat is very low.

Here it is in numerical form: a female basketball player is 5’6″. She weighs 140 pounds. Her body fat percentage is 18%.

What that means- This basketball player probably looks ‘skinny’ as all heck, but in reality she weighs the same as someone who could be considered obese. How so?

Let’s take another numerical look- a stay-at-home mom is 5’6″ as well. She weighs 140 pounds. Her body fat percentage is 27%.

What that means- This stay-at-home mom is the exact same height and weight as the basketball player, BUT her body fat percentage is 9 points higher. That means that although their weights are the same, the stay-at-home mom is dragging around tons more fat.

The more fat we have, the lower our metabolism, the higher the chances are for obesity and all its related dangers, the harder it becomes to do daily activities, and the more frustrated we get.

T. Smith

What does being a stay-at-home Mom have to do with being fat? Most stay-at-home Mom’s I know are in shape and skinny because they run around all day chasing kids and never have time to eat, and to top it off, most of them workout on the side. By the way, I am 5′ 6″ 130 lbs and 16.5% body fat… not 1 inch of fat. Oh, ya, I am a stay-at-home Mom. Maybe change the “fatty” person term to just a seditary person that lays on the couch all day…. or is that what you think all stay-at-home Mom’s do?? I work part time, stay at home with my daughter, go to school fulltime AND workout everyday. Don’t tag hard working Mom’s like you do.

Thanks,
T. Smith

SAHM

Sounds like someone is a little insecure with being a stay-at-home mom. People only get offended when they want to be. Everyone knows there is a stereotype that comes with the term “stay-at-home-mom”, or “homemaker”. No need to take it personal. I liked the article. Here’s to either having low body fat percentage, or working towards loosing body fat!
Musician

Yes, stay-at-home mothers are assumed to do nothing– it’s sad but true. It has something to do with the fact that a mother’s hard work isn’t paid labor. That’s why a guy is considered the “bread winner” if he works a “real” job. We are absolutely expected to maintain the house and care for children, and yet we are still officially unemployed.
Saying that…
I do know a lot of stay-at-home mothers who don’t take good care of themselves because they don’t have the time. Realistically a lot more mothers can stay active and ask for more “me” time. It’s great to know that you are making the time in an otherwise impossible schedule to stay fit!
Christine

I totally agree with this comment.

Lynn

Hi, T. Thanks for the comment. I wasn’t trying to knock on stay-at-home mom’s at all. I was just using them and an athlete as examples. I could have picked an office worker or any other example. Sorry if felt the article was offensive. I certainly didn’t mean it that way at all.
Tracey L

Thanks for the article Lynn. It was informative and I appreciate the information.

Lynn

Thanks for taking the time to comment, Tracey! Glad you found some use of it. Have a fantastic evening!

B-dub

This was very helpful.. I am looking into losing the pounds and just got a nice little scale that shows body fat %.. mine is WAYYYYY up there.. and its pretty gross so im looking forward to hopefully getting it into the athlete area where I know I should be! I will be referring to this little chart of info very frequently! Thank you!
Lynn

Hi, B-Dub. Congrats on knowing your starting measure. I often find that people skip over their body fat percentage and that is one of the best numbers to know! Keep us updated on your progress! It’s a great life when you feel like you’re in-line with your goals. I still remember the day when I “got it”. I started working out, eating well and kept pushing through the days if “ugh, I hate this!” Years later I am in the best shape of my life and it’s all from doing a little bit each day. And that is really all it takes… a few good habits that are consistent. Best of luck. I know you can do it!
Nikki

is there a certain percentage one shud be depending on their age as well?? article was very informative and just what i have been looking for to calculate what i need to lose.

Lynn

Hi, Nikki.

Nope. Age does not matter! As we grow older people tend to put on more fat, and so their weight and body fat percentages tend to increase. However healthy ranges remain the same no matter what age you are.

Hannah

Hi Lynn,

Very helpful article and I’m hoping you can help me as I’m very confused.

I have just lost 25lbs. My BMI is in the normal range and I have dropped oodles of inches and dress sizes.

I went to the gym today for the first time in years and was horrified to find my body fat was 37%! I only have 15lbs left to lose before being a more than ideal and healthy weight for my height. How on earth can my body fat by 37%?

If my body fat should be around 18% (the trainer said this should be my goal) then that’s another 5th of my body weight I should lose and double the amount I want to shift (I don’t want to look gaunt and ill, just healthy and toned). Losing that much would bring my BMI down to 20%, which I think is far too low.

Any advice?

PS. My body fat is 37% which means I’m obese but I’m 5’8 and a Canadian size 10… even more confusing!!

Thanks!

Hannah

Lynn

Hi, Hannah.

Good questions. Generally I try not to answer such specific comments/emails as it’s very time consuming. However… I think your scenario may be one that is shared by a lot of people. Before I answer more… what is your weight (let me know if you’re using pounds).

Hannah

Hi Lynn,

I’m 74kg or 163lbs and would like to be 68kg or 150lbs – but a toned 68kg, not a lardy 68kg . I’m 5’8 or 173cm.

Thank you very much for all input !

Hannah
Lynn

Great, thanks. A few things… I put in your weight and height into the BMI calculator, which is a more general measure of where you are and not the best measure if you are have some solid muscle (in other words, a BMI or body mass index number only takes into account your height/weight… so for an athlete with pretty good lean muscle it would render them obese – which is insane). Anywho… it’s a start for most people and it’s easy to get by entering your data here: http://www.strength-training-woman.com/bmi.html

Putting in your numbers puts you in the obese category still – just barely though. So that combined with what your trainer told you… we know you have some excess fat that you could lose. And you also know this and agree. So far so good

Now 18% body fat is a low body fat for most women. In other words, unless you really work at getting lean (like an athlete) then most women should aim for the “Fitness Level” indicated above which is 21 – 24%. 18% is leaner and probably healthier, but most women just looking to drop fat and lean out are not going to get serious enough to get to an athlete level of body fat.

So with all of this, here’s what I would do/recommend:

1) Body fat can be measured several ways. Calipers are the best way to know for sure. What I am saying here is that 38% may not be your actual number if your test was taken by a handheld device or a scale device.

2) Assuming the number is correct, it’s just an indicator that you have additional fat that can be lost. Which you agree with. So focus on that… and make sure you are building lean muscle instead of just doing cardio (which for many women with lots of weight to lose they focus on cardio only and drop weight, but tend to lose mucsle… so weight went down, but ratio of body fat vs lean muscle is still “off”).

3) When you get re-tested, be sure to get re-tested at the same time of day and preferable by the same trainer in the same method (ex. calipers). Keep as many things constant so your readings are accurate. And keep in mind that body fat is a number that moves slowly. In other words you won’t drop 10% body fat in a week or two. If you do, something was off in one of the readings

4) Don’t let the word “obese” scare you. It’s just the term the body fat people developed for that percentage. Knowledge of your situation is the most valuable thing you have. You already knew you had extra fat to lose so this just confirms it. In other words, take that number and allow it focus you even more in developing lean muscle. Doing this is key to losing the extra weight and dropping that body fat percentage.

Hope that helps. Remember that you have the power to totally change your body! And you are on your way! Just keep focusing on lean muscle through strength training, cardio for heart health, eating whole foods and enough of them and drinking the water. You’ve got this

Hannah

Hi Lynn,

Thank you for the comments and clarification on the 18% – it did seem rather low and 21-24% seems better.

Your calculations are however not correct – according to your website my BMI is only just 25 and 25-30 is classed as overweight, over 30 is obese.

I shall indeed focus on strength training and cardio, not just cardio and hopefully over time the 37% will shitft!

Thanks again,

Hannah

Lynn

Doh, I mistyped. I meant the “overweight” category. Good luck!

DJ

I’m a16 year old male with 15% body fat but I can’t seem to lose that belly pouch I have… How would I go about that? Also I am 6’1″ and weigh 178# and I’m active practically 24/7 with either kick boxing or just working out.

Lynn

HI, DJ.

Well a few things… one is you’re still young and developing so I wouldn’t go crazy and be active 24/7 But most of the time, that extra fat (whether you are young or old, male or female) comes down the on-point nutrition. So if your workouts are on point and safe, then turn your focus on eating optimally for fat loss. Just make sure to eat enough calories of the right kinds of food (which men generally do okay with… it’s generally younger girls that can take a comment like that and deprive themselves – which does so much harm in the short and long-term).

Courtney

Thanks for the info. I have lost about 40 lbs in the past year. I am 5’5 and 130lbs. My goal is 125 but I have been stuck at 130 lbs for over a month. My diet has been great and I kicked up the work outs to 6 days a week. I thought something was wrong with my scale because I could tell that I was getting leaner and my clothes fit a little looser. My husband has a hand held body fat loss monitor and I have been doing it but not really understanding why. So I checked my body fat percentage from a month ago and it was 23.6 %…….. today it was 21 %. So that’s my answer, I am gaining muscle and loosing fat. I guess I won’t worry so much about the scale as I will the fat loss monitor. Wow, I never thought I would make it to the athlete catagory……………..only 1% away!!! That will be my new goal.

Lynn

Awesome, Courtney. You just explained why I think your body fat percentage is a better number to judge your progress on than the scale!

Dee

I am 44 and 177lbs (5 feet 4). I haven’t exercised for years and years but really want to shift the extra weight now. I started at the gym 3 weeks ago,3 times a week, an hour a time, mixture of cardio and weight training under the supervision of the gym person. So 3 weeks in and I have lost not a single pound but my body fat has gone down from 40% to 37%. I am pleased with that but want to know when will the scales start to shift? It would really motivate me to see the weight reduce. I will keep going anyway because I feel so much better.

Lynn

Hi, Dee. Congrats on starting with a professional trainer! And a 3% reduction in 3 weeks is pretty sweet! I know it can be frustrating, but the reality is you’re adding some nice lean muscle on to your body right now… and that muscle is going to help you burn more calories, lose more weight and keep that weight off longer. I’m glad you know you lost fat though! Can you imagine how you’d feel if you didn’t know your body fat was dropping? It’d be horrible to know you paid for a trainer, worked out, ate well and didn’t lose a single pound. There’s nothing more discouraging than that. So kudos to you and your trainer for even knowing about body fat percentage! While you’re in the process of losing fat now… remember… you’re in the process. It took 44 years to get to where your body is at this moment… so it’ll take a little time to get it back into shape. CONGRATS again though!

Ursula Bell

THANKS for the great article! I’ve been trying to figure out what my body fat percentage should be. Mine is 23.9 right now – that puts me in the fitness category. Hopefully I can get that number down a little bit more. Thanks again for the great info! BTW I am a stay-at-home mom. HA!

Lynn

Awesome, Ursula!

Stephanie

Hi,
I go to the gym 2-3 times a week and I do a combo of cardio and strength training. I am not looking to lose weight but I am confused. I am 55 years old, 5′ 3and 1/2 and weight 119lbs. If you look at me I don’t seem to have much fat but on the body fat scale i have 29.1% body fat. 8 months ago before I started working out I was 115lbs and 29.8% body fat. So where is all that fat hiding on my body? I feel great and I look pretty good. My diet is good.

Lynn

Hi, Stephanie.

Here’s my number 1 rule… if you look good and feel good – then great Women are constantly told they’re not good enough and it’s an issue I deeply believe needs to change in our society. While the numbers above are guidelines for general health… if you look good and are happy… then no worries!

Something to keep in mind is that your body fat percentage will fluctuate depending on the time of day (and for many women – the time of month) you take it. It also varies depending on how you take it (hand-held device, professional, standing scale, calipers, etc).

The over-all idea is to know a different number than just your scale number. It’s even a good idea to get your body measurements (in inches) taken. The more data you have, the more you can chart the pattern of your progress.

When we just look at the scale – sometimes it can be misleading.

But my advice… don’t go looking for a problem if you look good and feel good!

Stephanie

Thanks Lynn,
Great advice!!!
Thank you.

mustbeme

Hi, I have been reading your post here.

Just a question.

I am 5’6″, female, 34, with BMI 24.2, visceral fat 5, weight at 140lbs. I can easily fit into a size 6 jeans How is it possible that my body fat is at 40% ?

I couldn’t figure this one out. But that’d mean that I need to lost 30 more lbs in order to be healthy on the medical term.

Will you help?

Lynn

Hi, mustbeme.

How are you determining that your body fat is 40%?

virgorian

I’m a 23years old woman, i was 5″2 and 122lbs with 27,3% body fat last year… With a combination of healthy eating and exercise, I lost lots of weights and body fats… Now I weigh 91.5lbs with 12.3%fat, but I lost it all in a year, so its not a drastic weight lost because I just lost 2-4pounds in a month…
Even if I’m very small now, I have a great stamina and Im healthy, I exercise about 4times/week.. Since people keep saying that im too skinny now, I’m afraid to lose more weights, so I try to eat more and reduce my workout (mostly low intensity)…
After eating every 1-2 hours to maintain my weight… I gained 1kg in 3days but I lost it back in ONE busy + tiring day…
I don’t wanna gain fats, but I don’t wanna lose more fats either, because less than 12% is not healthy anymore and I’m afraid it will cause some negative effects to my body… I wanna gain muscles, even if I eat everything, pizza, chocolate, lots of carbs and meats, my body seems to burn it all really fast, my weight still the same, infact I will lose weight if I skip a meal… So its kinda hard for me because I’m not used to eat that much… I can send u my pic if u want

Lynn

Hi, Virgorian.

A few things jumped out at me when reading your post.

1) You lost 2 -4 pounds per month – which is normally great, but that is A LOT of weight loss for someone so small.

2) You have to eat every 1 – 2 hours to maintain your weight and skipping a meal means you lose weight.

3) People are suggesting you’re too small and your body fat is at 12% – which is dangerously thin.

So… I would honestly seek the help of a local registered dietitian and trainer. Together they can create an awesome meal plan for you that has the proper amount of calories and the proper type of workout for your needs.

There are people that have such a high metabolism that they need to consume a lot of calories just to maintain their weight. And while a lot of people shrug it off as being a fantasy of theirs (“Eat all I want and not gain weight!”) the truth is for the person suffering from this… it’s no fun at all.

With that being said… and without scaring you… you should check in with local experts. The weight loss could be natural from such a high metabolism (and you’d want to get that under control) or it could be a symptom of something else (something with your overall health or even something like a worm). Gross I know… and don’t get scared.

There’s no need to be afraid of finding out the answers. The goal is not to eat pizza and bread just to consume enough calories… the goal is to safely eat healthy foods while maintaining activity to keep your muscles and heart strong… and putting on some health and much needed body fat.

kbb

Hi,

How much can body fat percentage fluctuate day by day? I just got mine taken. I am 5’3 1/2″, 34 years old, and I apparently weigh 133 lbs, and have 26.1 percent body fat, but the nutritionist told me that she would prefer I come back in a week or two and in the morning, to have my body composition analyzed again as I had stopped by not long after a big meal.

My question is this: realistically, how much of a change in my body fat percentage can I anticipate if I come back first thing in the morning? I must say I’m unpleasantly surprised by these results. I work out 5 days a week (running, fencing, yoga, weights) have always been athletic, and last time I went to a nutritionist (3 years ago) was 125 pounds and 22 percent body fat, if I recall correctly. I was just assuming that extra few pounds was muscle.

Thank you!

Lynn

Hi, Kbb.

Great question…

Body fat can fluctuate based on hydration levels. Tanita, a popular body fat measuring device maker, says this on their website…

* Take readings at least 3 hours after rising, eating a large meal, or exercising.
* Take readings once a week at the same time of day under the same conditions. (Note: Taking readings more than once per week is not beneficial since body fat does not change from day to day.)
* Average your readings for the month.
* Compare averages from month to month.

By following this format, hydration fluctuations throughout the month will average out, and you will be able to better assess any real change in your body fat percentage over time.

====

There is no one way to get an accurate reading. So all we can do is test using the same method, at the same time of day and compare the numbers over time. You want to see a pattern of it decreasing. Body fat is not like weight. You won’t drop tons of percentage points or gain tons of percentage points within a week or so.

A lot of experts thing that calipers are the best way to go. Other say that getting weighed in a hydration chamber is best. Personally I believe it’s just a number and no matter how you take the measurement… just stick with that method and look for a pattern over a few months.

The end goal is that being health is decided on by you. Not a chart So if you feel great then you’re already winning

Marie

Hi, I’m a stay at home mom who hasn’t worked out up until recently, though I live on a farm, have a huge garden, livestock, and three kids that keep my busy. I signed up at the gym, got my body fat checked, and it was 16.8%… I’m 5’5″ and 125#. I’ve got thighs, a butt, a bit of a soft tummy from having babies, how the heck am I less than 17%. I would tend to think it’s wildly inaccurate but I had it checked a few months ago at a different place and it was similar. This is with the hand held things. What’s your experience with using the hand held analyzers? How accurate are they? After weight training for two weeks, which will be in a couple days, I’m going to recheck it and see what it says… It was taken in the prime time, several hours after eating.

Lynn

Hi, Marie.

Good for you! There is a lot of controversy over what method is best. But what’s important is you know your range and that you use the same method of testing each time… this creates a control. So you want to use the same type of device (for you it’s the hand-held device), at the same time of day, etc.

Toronto Student

I am 24, weigh 148 lbs and am 27% body fat. This article is so true because if I lose only 8 lbs of fat but increase muscle I will look might leaner/toned and my body fat will decrease. This means less cardio and more strength training, I think???? I am sure that I carry most of my fat in my belly and arms so targetting those areas is going to be my main focus.

Good luck to everyone

Lynn

Hi, Toronto Student.

Thanks for wishing everyone good luck! Very kind of you

And to get that body fat percentage down… focus on your nutrition too. The goal is to do the proper amount of cardio, strength training, calories, rest, hydration, etc.

Good luck to you

memz

Hi, im 14 and i weigh 67KG’s and im 5ft10 im 13% body fat, and i have abss, i also work at the gym 4 times a week… im wondering if i shd loose anymore weight… this is a photo of me

memz

P.S what i meant by loosing more weight iss… is it healthy for my age andd, would i need to looose moree to have my abss showing with out tensing?

Tommy Allison

I have been given a problem. I need to know the body fat content of a female who is 5’5″ tall, weighs 107 lbs and has a bmi of 18. This is all that is given for me to answer the question
http://pulse.yahoo.com/_H2FQYDU5HZPJYN6MY5VZUA7U2U April

I am a 17 year old girl and weigh 57kg or 125.66lbs and my body fat is 25% is that normal? also how would i reduce it? because i do have a lot of muscle and you can see it i just have all this “flab” Lynn if you could please help me by giving me advice on what to do that would be very much appreciated =) and if i could maybe get a healthy eating plan… normal and vegetarian =) or a link. thanks so much you such a great help!!! =) x

http://www.Strength-Training-Woman.com Lynn

Hi, April.

A few things… you’re still young so I wouldn’t do any sort of “dieting”. Instead I would focus on eating really yummy foods and learn to love them. Foods like veggies and fruits. I’m a vegetarian and know how easy it is to fall into the unhealthy carbs and “fake” meat stuff that’s out there.

I think your best bet is to eat enough calories each day and eat foods that are as close to natural as possible.

As for working out, do things you love to do. When I was your age I played basketball, softball and took long walks with friends.

Dv

Im a 67kg (148lbs) female, my body fat was checked with 10 point check with callipers a few days ago. My body fat is 18%, yet I still feel I am very chunky and still dont fit into my smaller clothes. Is this just something I will have to live with even at a lowish body fat percentage if I dont want to loose lean muscle? I have a few more points to loose (aiming for 15/16% with a trainer) but I cant see it making a massive difference and getting into my uk size 10 jeans.. Im just a bit confused as I thought from everything I had read that fat loss rather than weight loss would get me to the size/look/into the clothes I hoped for.

http://www.Strength-Training-Woman.com Lynn

Hi, DV.

Thanks for the question. A few things jumped out at me…

1) Good for you that you’re working with a trainer to get to lower body fat percentages. Those numbers are pretty low for the average female so it will take some intense work both nutritionally and physically.

2) There is a lot of difference between 18% and 15%. So I wouldn’t be too worried about your clothes fitting until you reach your goal percentage.

3) You are correct, focusing on fat loss is better than focusing on weight loss. You don’t want to lose muscle or celebrate over losing a few kgs/lbs of water weight.

I don’t know your age, your height, your your activity/eating history so it’s a bit hard to say anything more. But if you’re working with a trainer to get to a lower body fat percentage and your clothes still don’t fit… I would say it’s time to toss the clothes as they are probably too small for your height/weight/age.

Also keep in mind that clothing manufacturers routinely make their clothing smaller. So a size 10 today is smaller than a size 10 from 10 years ago.

this kid

Im a 15 year old boy and i weigh about 145 pounds. Im fairly skinny and don’t look like i have much body fat. However, when i checked my body fat, it was about 18% which is much higher than i expected considering i am a regular athlete. My abs are also reasonably defined. What should I do to cut down my percentage?

http://www.Strength-Training-Woman.com Lynn

Hi, this kid!

How did you check your percentage?

this kid

my dad has one of the machines that you hold in your hands and click the button to check percentage

http://www.Strength-Training-Woman.com Lynn

Okay, thanks for the response. Those machines can vary the number they give you depending on how hydrated you how, your body temp, etc. So don’t take the number as absolute truth. However you can use it as a general guideline of where you are.

And there’s no reason to get any lower unless you feel it would be beneficial for you. Some athletes have a higher body fat number according to the hand held option simply because it takes your height/weight into account… so a defensive lineman is super muscular and built big… and they’d register as unfit.

So what I am trying to say is that if you feel as though you want to gain more muscle so that your body fat is lowed a bit… you’ll want to focus on all the advice on this site… which boils down to taking care of yourself by drinking enough water, getting enough sleep, eating as many whole foods as you can, getting the right amount of calories for your goals, and working out according to your goals.

Taylor Hutton

hi im a 16 year old boy and i weigh about 145 pounds, im nearly ripped, my body fat is about 18%, how could i lose about 5 to 7% more body fat, if you could help me please i would really appreciate it so much thank you x
Alex

im 17 5,10″ and 5.1% body fat. But for some reason all my fat is on my stomach….How do i lose my fat stomach without losing my essential body fat %? I was checked at a gym i have signed up recently.

http://www.Strength-Training-Woman.com Lynn

Hi, Alex.

There’s no such thing as spot training, in other words you cannot do something and specifically lose fat in one area. You have to follow a well-rounded eating and workout plan so that all the muscles get worked and your food intake is filled with enough calories and good quality foods.
lucy

Hi Alex,

I’ve read that consuming a good amount of Omega-3 fish oils nudges your body toward storing more fat in your hips and less on your stomach. I recommend a high grade fish oil supplement from a health food store. I find them easier on the stomach and they don’t cause “fishy burps” like the lower grade fish oils.

c-girl

I am 16% body fat (measured via handheld). I do strength training (heavy) and interval training for cardio. My question is this: I most definitely have ab definition; however, it is more of the “block” look and not the see-each-individual-ab look. Is that just a product of genetics? Would it even be safe to lose more body fat in hopes of seeing more definition in the ab area? FYI I am 21, f, 5’8″ and my weight fluctuates from 128 – 132 lbs.

http://www.Strength-Training-Woman.com Lynn

Hi, c-girl. It could be genetics. And honestly you’re already low body fat and “under-weight” for your height. Now if you’re a hard-core training machine and doing it all “right” then you who cares.

Once thing you can try is doing a variety of ab workouts so you hit each area of the abs. They are actually different muscles and doing different ab exercises designed to hit varying muscles may be all you need.

Just be careful of lowering your body fat lower because as you said… you already have definition.

Francisco_cornier

i am 16 on the wrestling and they measured my body fat i have 12% in my arm 12% in my back and 13% in my stomach and i weigh 140 and are about 5 feet 5 inches,what weight can i hit without being to weak to wrestle?
Ericmanias

I am a 17 year old male and i am a wrestler I have 12% body fat and i weigh 125lb also i am about 5″7. I want to wrestle in the 120lb weight class is it healthy enough for me to drop 5lb to wrestle in that weight class? ps. i have the hydration test tomorrow and i want to know before.
BBall Girl

I’m 24, and recently just finished my college basketball career back in March. For the past 10 years I’ve been playing basketball, and my weight has always been in the 160′s. I’ve always had most of my fat be in my thighs and my stomach. Never been a real lean person, just kind of thick. Over the years of college, I’ve gained weight and since basketball ended I went from 185-210 in the span of 7 months. I only took two months off from working out, like I usual do during the summer with some workouts when I can, but this weight gain is unacceptable. People tell me is mainly “muscle” in my legs, but I know much better than that. I workout now at least 4 days out of the week with strength training, (light lifting, more reps) and intense cardio, but I still cannot lose weight. I eat better than I used to, and I don’t eat out often. Like maybe 3 times out the month. I have no idea what the problem is, and it is really frustrating as to how I should lose weight. I’ve been working out, and playing basketball for the past 10 years of my life. This weight has to go! My body fat percentage is 31, and in the 160s it was 25. I have no kids, I don’t take birth control, no pills, no nothing. I don’t want to gain any more weight than I already have. I would like to go back to the 160s or at the very least 175

Please help!

BBall Girl

forgot to mention I am 5’8”…

http://www.Strength-Training-Woman.com Lynn

Hi BBall Girl.

I feel your pain. I played basketball my whole life and when I stopped… uh oh. It took quite a bit of figuring out to determine what I should/shouldn’t be doing to get my weight under control. It’s one of the reasons I became a personal trainer.

Anyway, I want to make sure I give the best advice I can so let me ask you some questions…

1) You said you were 5′ 8″. Is your current weight 210?

2) You said you workout at least 4 days per week. What is a normal week for you? (ex. how many times do you workout on average and what does your workout consist of? Like you say intense cardio… what type of cardio are you doing, how long, what speed, do you do this every time you workout, do you do it before or after your strength routine or do you do these on separate days from one another?)

3) How many calories do you eat on average each day? What does a normal day of eating look like for you, including beverages? When you do you, what do you eat, etc.

BBall Girl

1) Yes I am 5’8” and I weigh 210lbs

2) My cardio did consist of being on the elliptical for 30-45 min at an intense pace and my resistance settings go from 5-8 and the incline varies, but it is mainly at a high incline. I would also jump rope for 20 minutes. I do the rope jumping in different speeds and times, like maybe 1 minute do all of this after my strength training.

Now, however, I’m starting to incorporate some things I did from bball like sprinting, shuffles, defensive slides, and back peddling just so I can have a different variation of cardio. (Which I started yesterday with the bball stuff) and the resistance stationary cycle.

3) I consume maybe between 2000-2500 calories, Maybe less… I drink water and juice, and maybe an occasional sprite or ginger ale once every two weeks.

I mainly cook, and when I do it is either pasta, baked spaghetti, etc… any meat I cook is baked, never fried, and I eat 3 times a day.

http://www.Strength-Training-Woman.com Lynn

Good info, thanks.

I’d start with reducing your calories to 1750. And those calories should be spread out over 5 meals per day.

The foods you mention are all unhealthy carbs. I would definitely incorporate more fruit/veggies and whole grains.

Each meal should have a good carb and healthy protein.

So for breakfast you can have steel-cut oatmeal (healthy carb) topped with walnuts (protein). Or you can have a smoothie with a banana and apple (fruit), kale leaves (veggie), and hemp protein powder (protein).

The idea is to eat enough calories while also eating as many whole foods as you can. Whole foods are things like fruits, veggies, nuts, beans, lean meats (preferably organic!), etc.

From there, I would incorporate a full body strength routine 3 days a week. The other 3 days per week I would do a 30 minute walk/run routine. The final day should be a rest day.

Give that a try. It’ll be hard because eating “right” is hard in today’s world. Just keep in mind that when eating more whole foods… it’s hard to get enough calories. So be sure to count them in the beginning so you know for sure. And things like hemp protein is a great way to add protein and gain calories.

elsie

I
elsie

I am 17 years old, i am 5’8”, i weigh 198, and my body fat percentage is 17%. Most of my muscle is in my leg, and i am kind of toned in some places. I had a fitness test at lifetime fitness, and this is where i recieved these results. The test said that I am at a good overall fitness level (76.5 out of 100). I really want to lose about 40 pounds in 6 months. I just don’t know how. I think i have to do cardio but I don’t know what kind for sure, and Im wondering if i should continue to lift?
Please Help!

elsie

Oh yeah, and i used to play volleyball, but I stopped playing in June of this year.

http://www.Strength-Training-Woman.com Lynn

Hi, Elsie.

Something here is off. You can’t be that height and weight and have 17% body fat and safely lose 40 pounds

elsie

Other than stopping excercising is there a way that I could lose weight so that I could be smaller?
elsie

*exercising

jacky

Hi, I’m 24 years old and female. I’m roughly 5’6″ and 132 pounds. Is it possible for my body fat to be 32%? I admit I don’t have much muscle tone, but I’m not obese by any means.

http://www.Strength-Training-Woman.com Lynn

Not sure how you got that number, but it’s probably way off

Fitmom

Hi, I am a 33 year old woman weighing 57 kg at 1.72m after losing 21kg last year ). I have 19.7 % body fat and want to get it low to 14% to look extra lean. I do a lot of hiit exercises , 4 times a week and also strength train ..that adds up to 6 days a week and 1 day off. I am a mother of 2 girls and really love keeping fit ( I work out from home) , but it is really frustrating not to see much change in my mid section and have toothpicks for legs !!!!! Are there any recommendations for me to bring my body fat to 14%?? I have never been brave to wear a bikini and want to dare next year..Please advise. Thank you for your site:))

http://www.Strength-Training-Woman.com Lynn

Hi, Fitmom.

For a women to get that low you’d have to become an elite athlete. We’re talking working with nutritionists and trainers daily (rest days needed of course).

guest

Hi! I’m going for my first photoshoot to be on a cover of a magazine, BUT I’m unsure what a models fat percentage is! I would love to have the same percentage as Victoria secret model Tyra Banks when she was still a model, or Marisa Miller! I like them, because they are just perfect, and not too skinny! Can you guess what their percentage is?? Kind regards

http://www.Strength-Training-Woman.com Lynn

I wouldn’t be able to guess because it depends on so many factors (their height, weight, basal metabolic rate, etc). And who cares what they are… you are already perfect.

The best thing you can do for yourself is be healthy and happy So long as you are eating the proper amount of calories, being active and always growing towards the life you want… you’ll be the perfect shape for you.

Marsha

Hi,

I just started working with a personal trainer last week. I am 44yo, 5′ 7 3/4″ and 135.5 lbs. He measured my fat % at 20% with calipers and a tape measure. My goal is to finally lose the extra belly flab I have since having my baby 4.5 yrs ago. My belly is still big even though I was doing lots of cardio and strength training all summer. Prior to having a baby, I was similar weight and % but much slimmer waist-wise.

My trainer set my fat % goal at 13%, 125 lbs. He said that’s the % you would likely see on a Shape Magazine cover model. My weight was about that when I was 18 yo. Sounded good at the time but now I’m reading all these internet articles saying that that is extremely low fat and even unhealthy.

What’s what? Is 13% unhealthy? Do I need to go that low to finally lose the belly fat I accumulated in pregnancy?

Thanks,
Marsha

http://www.Strength-Training-Woman.com Lynn

Auto-Reply from Lynn: Hi! Due to the super-large amount of visitors (over 45,000 of you!) and questions I receive on this blog, I am only able to respond to those kind enough to buy me a latte. Check out this page for more info: http://www.strength-training-woman.com/got-5.html

Seni

I don’t think 140 pounds should be considered as obese. 140 is, like, the average size. Not too skinny. Not too “fat”.

http://www.Strength-Training-Woman.com Lynn

Hi, Seni.

Not sure what you’re referencing, but 140 can be obese for some people. It all depends on height and body composition

Leanne54321

I’m 19, a very recent gym goer and it’s taken over my life. I’ve lost 1 1/2 stone (21lb) in the 3 months I’ve been going and got my body fat % down to 21.2 from 27 in a relitively short amount of time. (I’m 5″7) I go 5 times a week and do spin class and cardio workouts as well as weight resistance. I spoke to the fitness adviser at my gym and he says in 12 weeks I could see big changes if I do a very intensive workout regime. I’m all up for it but should I hire a personal trainer so I will stay on target? What I’m really wondering is, is it possible to get to 17% body fat in 12 weeks doing this, and is it worth the money for someone to keep me motivated?
Any comments appreciated.

http://www.Strength-Training-Woman.com/ Lynn

Hi, Leanne54321.

Seems like you are motivated enough to me Why not give it a try on your own since you seem unsure if you need a trainer or not. Then in a few weeks re-evaluate and see if anything has changed for you.

No need to spend money if you have a good routine, can motivate yourself and are seeing positive results.

Dancingstilltoday

I’m 5″3″ and I weigh 112 lbs. I am 13. Is this healthy? I don’ t want to lose weight, I think I am perfect the way I am. I just want to be healthy and happy. I did a body fat calculator online, and is 24% around correct? Is this healthy? Thanks.

http://www.Strength-Training-Woman.com/ Lynn

Hi, Dancingstilltoday.

You are perfect. Your are way to young to even care about this stuff Seriously though… the secret to life is to love yourself. So just have fun, be active and eat healthy, and yummy food.

beneathetrees

Hi! Great article, very informative. I’m a female, 5’0″ and I weigh around 92 lbs. I’ve been taking in more calories to gain a more weight (eating very clean – lots of fruits, veggies, good fats, carbs, protein, etc) and also because I have become more active (doing low-intensity cardio and strength-training). I measured my body fat percentage with a caliper and it’s 25%. I want to get this number down but I don’t want to lose weight while doing so, I’m already skinny as it is and I’ll rather gain. I have been taking measurements and have seen the inches go up a little (like in my arms) because I’m gaining muscle. How can I gain weight/muscle while lowering my body fat but not lose too much weight? Or will that come naturally once I gain enough muscle?

Thanks,
Lia

http://www.Strength-Training-Woman.com/ Lynn

Hi, Lia.

Most likely your measurements were off. I wouldn’t worry about it so much since you’re already low-weight. I would focus on getting enough calories to gain muscle and doing a routine that is geared towards that too. Sounds like you’re on the right track.

Lili

Hi Lynn, I am 34 my current weight is140 pounds and 5’7. I am running 3 times a week for 30min and I also do strenght training every other day. I am consuming around 1400 calories daily and eating the right foods and I am not seeing the results I want. I just want to drop 10 pounds that’s all I want and I dont know what is going on. Should I cut my calories to 1200?

http://www.Strength-Training-Woman.com/ Lynn

Hi, Lili.

Well my answer won’t be too helpful At your height, if you should lose 10 pounds or not depends on other factors – mainly body fat percentage and how you lose that weight.

So lets assume that you can safely lose 10 pounds of fat…

These are often the hardest pounds to lose because your eating and workout has to be spot on.

So my answer won’t be helpful because you’ll want someone to really give you a good consultation – get measurements taken, get tested for how many calories you really need each day, and getting a solid routine designed to reduce fat while adding lean muscle.

Unfortunately that type of interaction needs to be done in person with a really qualified individual.

I would think that 1200 calories per day is too low for your goals. Here’s a basic “calories per day” calculator: http://www.strength-training-woman.com/cpd.html

Keep in mind it’s just an online calculator and your best bet is going to work with a qualified trainer in your area that can adjust your eating plan and workout routine to give you the results you’re after.

Often times, when we have 20+ pounds to lose we can make smaller changes in our life and see results. But often times the last 20 pounds to lose are the toughest because things must be spot on

Jgmcmaster

I am 6 ft. tall and wiegh 173. I do a combination weight training and aerobic for well over an hr every other day. I took the body fat index test with the hand held devise and my index was 28%. How can this be and what can I do? I walkon the days I am not in the gym. It’s frustrating.

http://www.Strength-Training-Woman.com/ Lynn

Hi, Jgmcmaster.

A few things… the hand held devices can be a few points off (time of day, hydration levels and other things can also effect the reading). The general idea is to notice the pattern over a period of time. For example, is your body fat decreasing or increasing over a period of 4 months.

This trend is what’s important.

The other thing is that if you’re happy where you are… then who cares what the reading says

Jgmcmaster

Thanks Lynn. I am 66 yrs old and have lost 32 lbs. over the last yr. It’s frustrating when the bmi is so high. I am down to a 33 waist from a 38. I have a little belly bulge but look a heck of a lot better than I did a yr. ago. I actually have muscles from the weight training. Damn the BMI.

http://www.Strength-Training-Woman.com/ Lynn

Don’t let it discourage you… and BMI is a different measurement than body fat percentage. Stay on your course if you’re satisfied with it. You’ve come too far to get discouraged now

Mcculley Craig

Hi, I’m a 17 year old guy 5’7, I weigh 180 pounds and my body fat is shown to be 17% which seems to be within the ‘fit’ rate for Men, most of this weight is muscle but having had a leg injury I put on a lot of weight from not being able to do a lot of cardio or train legs.

Thing is before these injuries I was 13% yet I still couldn’t see my abs or anything like that? I’m assuming it’s because I’m shorter my bodyfat is spread over a shorter body amounting to more per square inch than some 6ft with the same stats.
So the question is what bf% would I need to be to see my abs and generally get that ‘cut’ look?

http://www.Strength-Training-Woman.com/ Lynn

Hi, Mcculley Craig.

Good question. Most people believe that around 10 -13% for men will start to reveal abs. We all have ab muscles (men and women) and the reason we don’t have the 6-pack look is because the layer of fat on top of those muscles.

So to get a 6-pack… it’s the same advice as highlighting any other muscle group – eat clean, workout properly for your goals and reduce over all body fat.

Chico

Im loosing weight, but not fat percentage, so those that mean im loosing muscle and not fat ??

http://www.Strength-Training-Woman.com/ Lynn

Hi, Chico.

Not necessarily. It depends on how often you’re taking measurements and if they are taken at the same time, same manner, etc.

Since body fat drops slower than your actual weight.. it could just be that you lost 5 pounds of fat, but that isn’t enought o move the percentage down yet. Know what I mean?

What you want to do is take your body fat measurement with all things being equal (time of day you take it, how you take it, etc) and see the over all pattern. Is it increasing or decreasing over a month or two time frame. That’s what you want to watch for.

Whereas weight on a scale can move up or down within the same day.

Chico

Im 5’8 and weigh 220 and my percentage body fat is 24.3 .. i was 230 and with the same percentage body fat , and i workout everyday , eat good so if im loosing wight i think i have everything in check but im afraid that im loosing muscle instead of fat

http://www.Strength-Training-Woman.com/ Lynn

Hi, Chico.

It’s possible, but to find out the issue would be something beyond what I can do here for free via Internet

It’d require someone going through all your measurements, all your foods, all your workouts and see if they are all in line with losing fat or if something you’re doing is causing water loss or muscle loss.

Here’s a hint, make sure you’re eating enough calories for your goals and your activity. If you’re eating too little than your body may be losing muscle.

But your best bet is to talk with someone local who knows their stuff because it sounds like you really need to talk about your plan in full and have someone critique it and make sure it’s right for you.

littlemoresonic

Great article! I’ve recently started to make an effort to get more in shape (both for aesthetic and health reasons), but I’m running into an issues that doesn’t seem to jive with most people online.

Anyway, I’m 22, female, about 5’3″, and only around 103-104 pounds. However, I’m fairly wide around the waist (~27″). Using online body fat calculators (plugging in sex, weight, waist circumference, wrist circumference, and forearm circumference), I’m getting ~25.5%, which is higher than I’m comfortable with, especially at my age. What do you recommend to help me trim inches and lower my bfp without dropping too much weight? I go to the gym a couple of times a week, and do about an hour of cardio and 20-30 reps each on 3-5 resistance machines, although I’ve not been following this schedule for very long. Do you think sticking with this pattern will help me achieve my goals, if I’m patient, or do have other suggestions? If you think I need to up my strength training, then what are the most effective exercises I can do at home? (It’s often difficult to get time on strength training machines at my campus gym, since so many sports teams work out there.)

Sorry for the long question!

http://www.Strength-Training-Woman.com/ Lynn

Hi, littlemoresonic.

I agree with others you seem to have talked with. Online body fat calculators are not good. I wouldn’t use them to dictate a change in your routine when height/weight is normal.

Seriously, you’d be doing yourself a huge disservice. If you really feel as though your waist is wide and it’s due to extra fat then get your body fat tested locally so you know a real number. It’s the only way.

If your waist is due to bones… well then learn to love it, girl! My waist size can dramatically increase not because I am “letting myself go”, but simply because I’ve been eating too many processed foods and it’s all still in my intestines.

Probably more than you wanted to know, but I’m pretty sure it’s some sort of gluten allergy. The point being it dramatically changes my waist size… and if I didn’t know that and simply adjusted my routine to lose more “fat” I’d be going crazy really soon… because that isn’t what the issue is at all.

Hope that makes sense.

littlemoresonic

Thanks for the quick reply! I think you’re right about the body fat calculator… I tried plugging in realistic “goal” measurements, but it still never returned a % less than ~25%. I do know that I eat a lot of carbs relative to the (too low) number of calories I eat, so I’m trying to find some low-carb, low sat. fat/ low cholesterol foods to make up the difference– I’m hoping that will help me increase my lean body mass when paired with my recent increase in strength training.

I’m not sure what you meant about a waist measurement being due to bones, but I do have extremely little space between my ribs and hips, so that could be part of it.

Thanks again!

Angela Griffie

will your program really help me to loss weight? if so then will it help lowering my (BMI) ? because i have tried to loss weight by working out but i still don’t see no differents so what should i do about this problem? because I’am in need of help in lossing weight very bad, so please help me. My name is angela griffie

http://www.Strength-Training-Woman.com/ Lynn

Hi, Angela.

The short answer is this: if you’re eating properly (getting enough calories and eating high-quality food), working out properly for your goals, getting enough water and rest… well you should see results

If something isn’t working, then something in your plan is off. I can’t know what that is without doing a full one-on-one consult with you so your best bet is to find someone local who is a professional and can get you on track or keep learning and researching into healthy ways to live.

Prasoon

Hi Lynn,

I am 30 yr old male and recently got my body fat measured – it’s 40%. My height is 5′ 9″ and weight is 71 kg. This alarms me. I am a vegetarian and have been mostly dependant on cheese and dairy products. I am a bit worried now and would like to know the methods to reduce body fat and still remain fit. i don’t think losing too much weight is a good idea, what do you suggest?

http://www.Strength-Training-Woman.com/ Lynn

Hi, Prasoon.

Well if my calculations are correct, 71kg is equal to 156 pounds and that certainly isn’t obese for someone your height. I would say that the way you got your body fat tested was wrong

totola

i am a male and i am 5,9 i weight about 140 how much bodyfat would i have?

http://www.Strength-Training-Woman.com/ Lynn

I have no idea You need to get it measured. Body fat isn’t like BMI where you enter in your height and weight and get a number. You have to use a tool like calipers or something to get your measurement.

Darlenemichelin

I just bought a scale to measure body fat. 6 months ago I weighed 215 lbs. I am 5’5″ 44 yrs female. Today I weigh 179 lbs, I work out on bike and treadmill 60 min 4 days per week and two days I workout at home with Jillian Michaels dvd for 30-60min. I find the last couple weeks I have not dropped any weight. what do I need to do? or what should i be focused on. my body fat is 45.6 percent, water 37.4, muscle 37.4. i,ve started excercising 2 months ago. wondering !!!! Thanks

Darlene

muscle 26.4

http://www.Strength-Training-Woman.com/ Lynn

Hi, Darlenemichelin.

If you haven’t lost any weight in 2 weeks… I would do the following…

1) Change up your workout routine. Seems like you hit a plateau and one of the best things you can do is get into a new routine.

2) You didn’t mention anything about eating, but I would focus on this too. Make sure you’re eating the right amount of calories for your goal and then make sure the calories come from fresh and whole foods as much as possible.

Since you just got your body fat scale… just keep taking your measurements every week or so. Try to take it on the same day of the week and at the same time of day.

Fair Warning… body fat does not drop as quickly as weight. So even though you may have rocked your workout and ate really great… it does not necessarily mean you will lose any body fat percentage.

Remember that you want to see a pattern of it going down over a month or two. I’ve seen too many people workout and eat right and then get down on themselves when their body fat % doesn’t drop as quickly sa they’d like. It ruins their motivation

So don’t let that happen to you because you’re doing a great job!

Darlene

Hi my calorie intake is aprox 1490 calories a day. i have been tracking my food intake on a website along with excercise. The website will tell me that can have more calories because of my workout. I have not been doing that in fear of gaining weight. I eat oats, almonds, fruit, no sugar,no junk, no diet pop. I eat lean beef,chicken, homemade soup. My eating healthier started 6 months ago.

http://www.Strength-Training-Woman.com/ Lynn

I would try a new routine then. It’s a bit hard for me to provide specifics without talking with you more and really digging into your routines, eating, etc.

So the only general advice I can provide is to change things up with your routine since it seems you hit a plateau
Shiy

Your caloric intake might actually be too small. I was on a 3k burn, 1.2-1.5k intake diet and gained weight because my body went into starvation mode (so I actually gained weight!). Even though I wasn’t literally starving myself, I was doing so much work that my body thought I was. My doctor suggested a higher intake, lower output routine – so at the gym I only burn 600 instead of 1,000 calories now, and I eat 1.7-2k a day. Since I started it, the weight has literally been dropping off, lost almost five pounds so far!

meghan

I’m the exact description above of the basketball player, minus the basketball player (Triathlete/runner instead). measured today at 137lbs and 18% body fat. Very satisfied with the caliper measuring, and curious to see where I am in the next 3 months. Increasing my cardio and changing it up more often (ie. stair rmaster, bike, outdoor running, swimming) is my plan. Trying to get down to 16% before the summer…Is that possible? My major problem is carbs….I love them!

http://www.Strength-Training-Woman.com/ Lynn

Hi, meghan.

16% is pretty low for most women – meaning that in order to get there it takes focus and proper nutrition and working out.

So as long as you have those things figured out you should be good

Carbs aren’t bad (especially when doing endurance sports like triathlons!).

So basically you’ll be looking to eat enough calories to sustain your activity and those calories will come from foods that are whole and healthy AND sustain your activity – a benefit of being so active is there may be a place for more pasta in your life than someone who is 190 pounds and trying to get to 160.

Your workout routine will consist of cardio and strength training to help your body burn fat faster. The lean muscle will burn more fat than almost anything else and do it more often.

Remember to stay hydrated and sleep well too. Good luck!
Shiynojutsu

Carbs are an essential part of any diet and don’t let anyone tell you otherwise!!

Amber

Hi Lynn,
I am 34 year old woman and weigh 134 lbs. I have been trying to read up online about weights training for women, and most of them have been articles about men until I found your website, which I think is so great.
I got my body fat measured yesterday at the gym which came out as 27%. The trainer was really trying to sell me the personal training sessions which as a single mom I can no way afford. I wanted to know how I can plan to lose about 11 % body fat safely and by myself by lifting weights and cardio. I can only go to the gym 2-3 times a week. I plan to print the work out template that you have on here.
Another thing, I have all my body fat on my lower body, my thighs and hips region, so should I be doing a lot more leg exercises?

http://www.Strength-Training-Woman.com/ Lynn

Hi, Amber…

Losing that much body fat will take a very focused effort. To get that low will require precise nutrition, cardio and strength training… and that formula will change as you go through the process.

What I’d start with is looking at how many calories you should be eating per day to maintain your current weight: http://www.strength-training-woman.com/cpd.html

Then take of 250 or so and that number should be your goal to reduce overall body fat. Whatever that number is, divide it by the number of meals you eat each day (should be 4, 5, or 6). Now you know how many calories to eat at each meal.

Then create meals from healthy whole foods as much as possible.

A lot of your battle will be nutrition – the cardio and strength training is easy

And it doesn’t matter where the fat is stored on your body… the only way to reduce fat anywhere is to reduce body fat all over. So make sure your strength training routine hits each major muscle group.

Jazmiin

Hi Lynn,
I just want to know why my weight it’s going up but my body fat percentage remains the same i work out 5 days a week cardio and strenght training. I been on a diet also now i weight 62kgs height 5’8 23yrs old and my body fat % it’s 26. Why is it so hard to lose body fat ?

http://www.Strength-Training-Woman.com/ Lynn

Hi, Jazmiin.

Well there’s no easy answer… but if your weight is increasing and your body fat % is staying the same… then most likely the weight you’re gaining is not muscle.

So I would double-check your caloric intake is enough and filled with high-quality foods.

Austin

Haha I’m so glad I’m 17, and a dude. Reading these other posts it seems like it sucks to be an older woman. I’m 5’11 and I was 207 lb’s in August and by January, 5 months later, I weighed 173 lb’s. that’s 34 pounds! I went from 25% body fat to 15%. I still need to start doing cardio though. As of now I am only doing weight training. All it took was changing my eating habits.

http://www.Strength-Training-Woman.com/ Lynn

Hi, Austin.

Yes it is a bit harder for women to lose body fat… especially as they age. Ladies… don’t let that be an excuse! It IS possible, but you need a good plan.

As Austin said… nutrition is a huge part of getting fit and lean.

Tfay036

I am a 25yr/female I weight approx. between 129-133 during the week. I was recently measured at a 16.5% bmi. I work out twice a day such as weight training in the am and then cardio during lunch or evening. I eat a great diet during the week but the weekends I do not eat as well. My only issue is my increasing waist. I have been at a desk job for almost a year and have to work out twice a day to maintain my BMI I had before with a physical job and rarely working out. Do you have any suggestions? I use a calorie counter and I am also concerned as to how many calories I should be consuming in a day. The counter says around 1,700 due to my activity level. However, my workouts burn only an average of 200-400 calories for each. Suggestions on what is healthy for me?

Tfay036

Lynn, is there a possible reason why I have no response in regards to this question? I am honestly just looking for some guidance. Thank You

http://www.Strength-Training-Woman.com/ Lynn

Hi, Tfay036.

Tfay036

Lynn,

Sorry for the confusion, the numbers are my Body Fat Percentage

http://www.Strength-Training-Woman.com/ Lynn

Ok, well that number is very good for women. So I wouldn’t be too concerned about anything. What you’ll want to do is take another measurement in a few weeks and then a few weeks after that and so on.

The idea is to get a feel for if your body fat is staying the same or going up over a period of time. If your body fat starts rising (and consistently rises) then you can start to adjust your nutrition.

But as of right now, your numbers are pretty low. Your waistline could be getting bigger due to eating too much (but again you wouldn’t know unless you had a pattern of body fat percentage measurements to look at) or simply a digestive issue (like a gluten intolerance).

Not an exact answer, but when body fat numbers are as low as yours… you really need more exact figures over a specified time period to know what needs to be tweaked.

Whereas someone 50 pounds over weight, almost always needs to get their nutrition in check and some activity going.

Tiana

I’m a 16 year old female. I did the body fat chart and it said I have 18.8 % body fat. I have been taking aerobics in school and I have gained about 8 pounds in about 4 months:( I really hope it’s just muscle but i don’t know. I’m 5’4″ and weigh 135. Is my body fat a good number?

http://www.Strength-Training-Woman.com/ Lynn

Hi, Tiana.

No worries about anything. Just eat healthy and eat enough and stay active. I know you probably don’t wanna hear this, but your body is literally going through big changes right now. So you may start to gain a bit of weight here and there as you become more “womanly”.

Don’t get scared off by that or worried by it because nature will do it’s thing either way Just treat yourself with respect and nourish your body with yummy healthy food and keep it active.

Body Fat Percentage

Leave Your Thoughts and Comments Below!

Brand New Page! Help Us Reach 1000 Likes!