When it comes to competition bodybuilding, muscle size and definition often separates the winners from the rest. Part of defining your muscles and getting the vascular look that the judges want to see involves discovering and reaching your bodybuilding body fat percentage.
What Is Body Fat Percentage?
The term “body fat percentage” refers to the percent of your overall mass that is comprised of body fat. There are a few different ways to measure your current percentage, but the simplest involves using a specialized set of calipers to take measurements at three sites on your body. Men will measure their chests, abdominal areas, and thighs, while women will measure their Triceps, their Suprailiac (the area just above the top of the hipbone), and their thighs. Simply pinch the area between thumb and forefinger and use the calipers to take a measurement. Once you have them you can use an online calculator to calculate your percentage.
What Is Considered Healthy?
Once you have your measurement, it is important to understand exactly what defines an ideal body fat percentage. Acceptable levels for the average man are anything between 18% and 24%, and for women, the number is between 25% and 31%. For athletes, men want a body fat percentage between 6% and 13%, while women would need a percentage between 14% and 20%. Bodybuilders often cut fat mass even further, but it imperative for them to maintain at least the essential amount. The ideal body fat percentage for male bodybuilders is 3% to 8% for Competition bodybuilders; women should aim for a total percentage that falls between 8% and 10%.
Tips For Reaching Your Ideal Body Fat Percentage
Reaching your ideal body fat percentage for competition bodybuilding requires plenty of discipline and knowledge. For the most part, athletes will often increase their cardio Training while significantly cutting calories in an effort to burn any excess fat levels. The number of calories you will need to cut from your daily diet will depend primarily on your current body fat levels and your goal. Some athletes will consume only 1500 calories per day while increasing their cardio workouts, but this caloric deficiency can often lead to the loss of muscle mass.
Anabolic Steroids For Decreasing Body Fat Mass
The belief that certain anabolic steroids can help you decrease your body fat is a common misconception. Anabolic steroids cannot burn fat; rather, they help bodybuilders retain the muscle that they have worked so hard to build during times of caloric deficit. Two of the most popular anabolic steroids used for cutting are Winstrol and Anavar since they are relatively mild when used responsibly, but do a great job when it comes to retaining muscle mass.
Athletes who want a supplement to help them burn body fat can turn to a relatively common bronchodilator known as Clenbuterol. The ideal body fat competition bodybuilding varies based on your gender. It is important to be aware of your body fat percentage and avoid cutting too much. After all, your body needs some levels of body fat in order for your organs and major body systems to function properly.
Improve Your Body Composition With These 10 Tips
Most diets are concerned only with weight loss and not with improving body composition. However, healthy weight loss should involve losing fat rather than muscle in addition to slimming down. These tips are designed to help you improve your physique in a healthy, positive way.
#1. Write Down Everything you Eat
This will help you better determine where you may be taking in unhealthy fats or carbohydrates so you can make adjustments accordingly. It will also assist you in uncovering sources of “hidden” calories such as coffee creamers or salad dressings.
#2. Decrease your Salt and Fat Intake
Too much salt or fat in the diet will counteract any calorie counting you do. Keep sodium intake under 1,500 mg per day and fat intake below 78 grams by decreasing the number of processed foods you consume.
#3. Train Early in the Morning
Training first thing in the morning will increase your metabolic rate throughout the day, ensuring you burn more fat and calories and notice greater energy.
#4. Drink at Least Two Liters of Water Daily
Consuming an adequate supply of water will help you stick to your diet by making you feel fuller at meals and reducing the odds that you will overindulge.
#5. Do not Over-Monitor Body Composition Results
You are likely to become discouraged if you over-monitor your body fat level or weight, which is why you should measure these things only occasionally. Weigh yourself once a week or so, and measure your body fat level every month or every other month.
#6. Eat Plenty of fiber
Researchers at Harvard University report that women who consume plenty of fiber reduce their risk of obesity in half. Eating plenty of fiber reduces hunger to help you avoid overeating.
#7. Eat a Low-Calorie Dinner
Most of your calories should be consumed during breakfast and lunch, with dinner being the lowest-calorie meal of the day. Aim for somewhere between 500 and 600 calories for your evening meal and 600 to 700 calories for your remaining meals.
#8. Consume Plenty of Protein
Building muscle requires more protein than what you would normally consume in your diet. Including a protein shake in your daily regimen will improve your body composition by helping you build lean muscle and providing you with greater energy for fat burning.
#9. Plan a Low-Calorie Day when your Diet is Broken
No matter how hard you try, there will be days when you will break your diet. When that happens, follow with a low-calorie diet the next day to counteract the negative effects of “cheating.”
#10. After Reaching your Goal, Continue Working to Reset your Fat SetPoint
Your fat setpoint is the body fat level your body recognizes as normal. This point can take months to reset, which is why maintaining your body composition is an ongoing process.
These ten tips will not only help you lose weight but also maintain a more muscular, athletic physique. Incorporate them into your diet and exercise regimen to ensure you are able to achieve the best possible results.