Understanding Body Fat: Important and Effective Strategies for Loss and Gain

Whether you’re in or out of the fitness space, we’ve all heard the term body fat. It’s a topic that often garners significant attention and a range of reactions. As a personal trainer, I’ve witnessed time and time again the negative connotations associated with the term. But I’m here to shed some light. Rather than run for the hills in fear, it’s important to know that body fat is actually essential for optimal health and plays a crucial role in our overall well-being. 

For my friends beginning their health journey or my veterans that have been in the game, let’s discuss what body fat actually is, why it matters, and strategies on how to achieve a balanced body fat percentage. In this case, balance is everything.

What is Body Fat and Why Does it Matter?

Body fat, also known as adipose tissue, is a primary source for storing and releasing energy. It acts as a provider of insulin, which is crucial in regulating our hormones and metabolism. The two primary types of body fats are Subcutaneous adipose tissue (SAT) and visceral adipose tissue (VAT). SAT refers to the fat layer situated beneath the skin and above the muscles, whereas VAT is the fat deposited within the abdominal cavity, providing support for the organs located there, as referenced by the Cleveland Clinic.

Without enough body fat, your body will be missing out on essential vitamins, which can lead to a weakened immune system, decreased bone health, and other issues such as heart disease. On the flip side, having too much of it can lead to an imbalance in hormones, obesity, diabetes, and cardiovascular problems.

Body Fat Statistics

The ideal, healthy body fat percentage varies based on your gender, age, and lifestyle.

• Women require a body fat percentage of at least 10 to 13 percent, with the average falling between 24 and 30 percent.

• Men need a minimum body fat percentage of 2 to 5 percent, with the average ranging between 18 and 24 percent.

Anything beyond these thresholds is deemed unhealthy and not advisable.

Gaining and Losing Body Fat, Effectively and Safely.

For those who are on the lower end of these ranges and are looking to increase their body fat percentage, eating a calorie surplus of nutrient-dense and hearty foods such as lean meats, fruits and vegetables will ensure you are gaining the necessary body fat in a healthy manner. By pairing this with strength training, you will be building muscle mass, imperative for improving your bone health and metabolic rate.

For those who are on the higher end and may be looking to lose that excess and unwanted body fat, instead of intaking refined sugars, you should refine your diet to incorporate foods high in protein, fruits and vegetables. Avoiding processed foods, eating clean, and achieving a calorie deficit is going to be your best bet in the nutrition department. In terms of exercise, consistency is key here. I recommend developing a maintained schedule of aerobic exercise and strength training which will help you build lean muscle mass at the same time.

If you’re looking for a nutrition and workout plan to achieve your fitness goals, book a consultation today.