Besides getting fit for the new year, the summer is another motivating factor for people to decide to get into shape. Getting in shape for the summer can mean fitting into a bikini, swimsuit, or for men to be able to walk around shirtless on the beach.
If the summer is motivating you to begin working out, then these tips may help to get the fat burning and move you closer to your goals.
Evaluate Your Body Fat and Lower It
You can have your body fat checked by using a body fat monitor, calipers or having someone do it for you like a personal trainer or doctor.
A high percentage of body fat is what hides our six pack abs that we want to show off as well as putting us at risk for other weight-related illnesses. Our body fat is made up of two types: essential fat and storage fat.
Essential fat is needed for our bodies to function normally and the percentage is generally higher in women than men for childbearing and other hormonal functions.
Storage fat is the fat which resides right under the skin (subcutaneous) and helps to protect internal organs in the chest and abdomen.
Keep in mind that lowering your body fat to the point where it effects your essential fat is dangerous.
There isn't a correct chart for body fat percentages - just recommendations. Below is a table that I found for recommended body fat percentage in men and women:
| Body Type | Female | Male |
|---|---|---|
| Athlete | <17% | <10% |
| Lean | 17-22% | 10-15% |
| Normal | 22-25% | 15-18% |
| Above Average | 25-29% | 18-20% |
| Overfat | 29-35% | 20-25% |
| Obese | 35+% | 25+% |
How to Lower Your Body Fat
I've always read that burning body fat can be best achieved through building muscle (strength training) and/or using bodyweight exercises. Interval training in particular is a good way to burn fat, however, I think any exercise will help so long as you are moving.
Here is a cool fat loss routine that can get you started on your way to lowering your body fat:
Sources:
Wikipedia
nutribase.com
{ 7 comments… read them below or add one }
I appreciate the body fat chart. Good information.
Don’t most people get lost on this one simple concept- you need to burn more calories then you take in.
I think we should stress that. It’s simple and true.
Your post has some valuable information we could use. Looking forward to summer is a good reason to try to get in shape.
The Body fat chart is very informative. Thanks.
@Tyler, I just finished writing an article for a magazine over on my side of the pond about that exact concept! Amazes me how many people pull carbs and expect to look like a fitness model in 2 weeks. Grrrrr.
Nice blog! Any thoughts on heart rate training to help with fat loss? Any recommendations/suggestions on how to incorporate this technology would be helpful in the future.
to Rob
There isn’t really a magic zone to get your heart rate in for fat loss like many magazines and such would have you believe. Train for strength with resistance and interval training (I am a big fan of kettlebell training since you can accomplish both at the same time) and if you really want fat loss you have to eat healthy at the same time.
Eric Moss
I think that chart is very useful for determining where one stands, assuming you know approximate BF%.
I really like fatloss/metabolic style workouts like the one in the video!
My personal approach uses intervals as follows:
Squat thruster (40 seconds, then rest 40 seconds)
T-pushup(40 seconds, then rest 40 seconds)
Burpee (40 seconds, then rest 40 seconds)
Skippnig
One arm snatch (40 seconds, then rest 40 seconds)
(1-2 min rest)
I usually repeat 5 or 6 times!
I like the workouts, very effective and efficient. I was finally able to see my abs when I combined a solid strength training program, high intensity interval cardio, and proper nutriition. The combined effect of all 3 of these consistently is like magic.