Lowering your body fat percentage is a goal many people strive for, whether it’s to become fitter, live a healthier lifestyle, or simply to feel more toned and confident. A lower body fat percentage not only results in a leaner, more muscular physique, but it can also give your overall health a significant boost. In this article, we’ll explain what lowering your body fat percentage entails, why it's important, what a healthy fat percentage looks like, and – most importantly – how you can achieve it with strength training and the help of a personal trainer. Ready to become the best version of yourself?
What is body fat percentage?
Body fat percentage refers to the proportion of your body weight made up of fat. It’s a better indicator of health and body composition than just weight or BMI because it directly reflects how much fat mass you have in relation to your total weight. A healthy fat percentage supports optimal bodily functions, while a high fat percentage can lead to health problems like cardiovascular disease, type 2 diabetes, and obesity. So, it’s not just a number – it tells you what’s really going on with your body!
Why you would want to lower your body fat percentage
There are several reasons to lower your body fat percentage:
Health: A high body fat percentage increases the risk of chronic conditions such as high blood pressure and heart disease. Reducing your body fat can improve your health and lower the risk of these conditions.
Aesthetics: Many people aim for a leaner and more muscular appearance. When your body fat percentage is low enough, muscles become more visible, resulting in a more toned physique, especially around your midsection (abs).
Performance: Athletes and fitness enthusiasts often strive for a lower body fat percentage to enhance performance. Less "dead" weight means you’re quicker and more efficient in physical activities.
What is the average body fat percentage in the Netherlands?
In the Netherlands, the average body fat percentage for men ranges from 18-24%, while for women, it’s between 25-30%. However, these are just averages. Your personal goal may vary depending on your body type, age, and activity level.
What is a healthy body fat percentage?
A healthy body fat percentage differs based on gender:
Women: For women, a body fat percentage of 21-24% is considered healthy. Female athletes often aim for a fat percentage of 14-20%.
Men: For men, a healthy fat percentage falls between 14-17%. Athletes typically target a lower body fat percentage of 6-13%.
Body fat percentage for visible abs
Dreaming of visible abs? Your body fat percentage needs to drop significantly. For women, a sixpack typically starts to show at around 16-20% body fat. For men, the target is usually 10-12% or even lower. But remember, it’s not just about lowering your body fat – if you do it the wrong way, you could possibly face health issues, like hormonal imbalances and a weakened immune system. Always choose a healthy, sustainable approach to fat loss!
How to lower your body fat percentage
Lowering your body fat percentage requires a combination of good nutrition, strength training, and often a personalized approach. Here’s a breakdown of the most effective strategies:
1. Create a calorie deficit
To lose fat, you need to consume fewer calories than you burn. This is called a calorie deficit. By combining diet and exercise, you can create a deficit of 300-500 calories per day, leading to gradual and sustainable fat loss without losing muscle mass.
2. Strength training: essential for fat loss
Strength training plays a crucial role in lowering your body fat percentage. Muscles burn more calories than fat, even at rest, which means the more muscle mass you have, the faster you can lower your fat percentage. Additionally, strength training helps you retain muscle mass during weight loss, which is essential for a toned look.
Compound exercises like squats, deadlifts, and bench presses are highly effective because they engage multiple muscle groups at once. This not only builds muscle but also increases calorie burn.
3. Eat enough protein
Protein is key to building and maintaining muscle while losing fat. Plus, protein helps keep you feeling fuller for longer, reducing the temptation to overeat. Good sources of protein include chicken, fish, eggs, tofu, and low-fat dairy products. A good guideline is to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
4. Cardio as a supplement
While strength training is essential, cardio can be a helpful addition to burn extra calories. HIIT (High-Intensity Interval Training) is especially effective because it burns a lot of calories both during and after the workout.
5. Hydration and sleep
Drinking enough water supports fat loss because it's essential for fat breakdown (lipolysis). In addition, getting enough sleep is crucial. Research shows that a lack of sleep can lead to weight gain and a higher body fat percentage due to hormonal changes that increase hunger and fat storage.
Personal trainer support: the key to success
If you’re unsure where to start or need extra motivation, a personal trainer can be a valuable investment. A good personal trainer will help you with a customized workout program that combines strength training and cardio, tailored to your personal goals. They can also guide you in creating a nutrition plan that supports achieving a healthy body fat percentage. This ensures not only faster results but also injury prevention and technique optimization.
By combining proper nutrition, strength training, and the support of a personal trainer, you can effectively lower your body fat percentage and achieve a healthy, toned body. Wishing for a lower body fat percentage yourself? Fill in this match test and discover how Physicum in Amsterdam could be of help.
Sources
Harvard T.H. Chan School of Public Health (2020): Fat and Cholesterol
Voedingscentrum (2021): Wat is een gezond vetpercentage?
American Council on Exercise (2009): What are the guidelines for percent body fat loss?
Journal of Obesity (2015): Health Risks Associated with Low Body Fat
Mayo Clinic (2021): Calories: How to Know if You Burn More than You Eat
National Institutes of Health (2018): Strength Training for Fat Loss
Sports Nutrition Journal (2018): The Role of Protein in Fat Loss
Journal of Sports Science & Medicine (2019): HIIT Training and Fat Loss
Sleep Foundation (2020): How Sleep Impacts Weight Loss
International Journal of Sports Science & Coaching (2008): Effectiveness of Personal Trainers
