Ultimately it’s up to you, all 3 ranges can maintain a healthy lifestyle. This means most casual builders will probably fall into the 10-20% range to look cut and still feel strong. A good guide of body fat % is key to long term goals. Your body needs at least 3% body fat in order for your organs to function. While many builders strive for the lowest body fat possible you have to remember that to a certain degree fat is good. 80-20 rule is probably best depending on your metabolism. How to get to thereīe health conscious by eliminating major no-no’s like fried foods, burgers, simple sugars, but at the same time you’re still able to have a beer with the fellas on weekends. You don’t have a “dad bod” but there’s definitely some fat hiding your shape. At the higher end of this body fat percentage range, maybe the top top abs are showing but the smaller cuts in the biceps and triceps can’t be seen. This range tends to fluctuate from 9-12 % as they’re not as regimented as the 5% group.Īt the lower end of this body fat percentage range, you’ve got some vascularity and definition in places but your lower abs probably aren’t popping like you want them to. How to get thereĪdhere to a strict diet, count the calories going in and out of your body, eat clean for most of the week and then once in a while splurge on some wings. You’ve got vascular arms and you’re pretty ripped, just not as ripped as the creme de’ le creme class above. When you are around the body fat percentage of 10-15, you’ve definitely got a six pack and vascularity to boot. Ice cream? What’s that? The thing is, losing fat is a science with a lot of nuances and therefore we have many different diets. You’ve sacrificed cheat meals, you’re on a strict diet that involves eliminating certain macronutrients, probably low carb, and each meal is planned out. If you’re at this stage you either get paid to do this or you should. “ Genetics.” Yes we know that’s want you want to hear so you can start making excuses but the truth is this takes HARD WORK…sorry guys. You’re definition and vascularity are awe inspiring as the nooks and crannies of the human muscular system are all on full display. No really, this is the stage where you would probably be sculpted in ancient Roman Times (Michelangelo anyone?). But what about the not so flattering part? The beginning, before the contract offers start rolling in? 5-9% Body FatĪt 5-9 percent body fat, you’re a Greek God. Sure you know what 5% – 10% looks like, this is the range for most fitness models. The problem is that there’s a lot of talk about body fat but very few actually show what this looks like on an actual person. We’ve got your complete guide down below. Here’s what you need to know about how to burn fat. It requires you to eat healthier foods in calculated amounts, train hard in the gym, and sleep more than what you’re currently sleeping now. What Does Your Body Fat Percentage Look Like?īut how far are you, and what do you have to do to look like the shredded monsters you see on the internet? Losing stubborn belly fat and weight, while retaining muscle is a 24/7 job. High body fat levels can also decrease testosterone levels, as fat cells metabolize the hormone more quickly. Testosterone also plays a large role in body fat percentage, as when you have lower levels of testosterone it is found that you have higher levels of body fat, especially in the abdomen area. A supplement such as ashwagandha is believed to decrease cortisol levels. Stress causes a raise in the hormone called cortisol, which was found to be directly related to more flub around the waist. While the first two on the list are no-brainers, the second two are not as talked about as they should be. When it comes to what is causing you to pack on the pounds, there are a few things that can actually be the root cause of it. Causes of an Increase in Body Fat Percentage Fat can be the stubborn veil keeping all your hard earned gains from seeing the light of day. The main hindrance between most builders and the perfect ratio, is body fat. The big show is a big part of bodybuilding, and if you can’t quite hit that balance between aesthetics and size you’ll always feel incomplete. There is no one way to burn fat and build muscle, especially for bodybuilders. There are science-backed methods behind fat-loss and we will give you all the tools you need to customize your own fat-burning routine. If your body fat percentage is too high, your gains are not as satisfying. But as bodybuilders we know that all the fitness in the world won’t give you quite the same satisfaction if you have nothing to “show” for it. The human body can be a great machine if you use it right. As fitness enthusiasts working out and being healthy is at the top of our list.
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