Healthy Body Fat for Active Women

 

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We must face reality sometimes ladies. Women naturally carry more body fat than men. Maybe it had something to do with the Apple…I don’t know. No really, it comes down to genetics. Women carry the extra body fat for health reasons. Did you know that a body fat percentage below 15%  puts you ladies at risk for losing your period? Did you also know that it also increases risk for osteoporosis and fatigue.

It is estrogen in the teen years that begins to distinguish women from men. Women begin to put on more body fat through the hips and breasts.  With the naturally higher amounts of body fat, young girls must pay closer attention to their eating habits, especially if they aren’t active because the addition of natural body fat with excess calories carries the potential to drive body weight up rapidly.

So nutrition and activity are key to maintaining a healthy level of body fat for women, but what are the ranges? According to the March 2010 issue of Oxygen magazine:

  • Top Athletes 15-20%
  • Fit Women 21-24%
  • Healthy/Acceptable 25-32%
  • Over the limit 33% plus

Of course these are just general guidelines as there are plenty of unfit people with low body fat percentages, but you can roughly use these to determine your overall fitness. If you’re not active, maybe it’s time to get active!

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.

 

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Lose More Body Fat Today

We all want to have a great shaped body. Guys want six pack abs and ladies want a nice butt and legs. Do you really know how to achieve this? Well a lot of us go to the gym and workout, but what else can we do to get the fitness results that we want? My answer is simple and you don’t have to change much about your lifestyle to get a little bit more body fat loss bang for your buck!

  1. Do your exercise routine in the morning instead of planning for the evening or afternoon. Over the day excuses build up and we find any reason not to workout. By the end of a work day most people just want to go home and collapse. Wouldn’t it feel good to collapse on the sofa knowing that you already did you workout earlier that day?
  2. Do 15 to 20 minutes of cardio of after your strength training workout for the extra calorie expenditure. Those extra calories will be more likely to come from fat as your body typically depletes its initial energy stores during an intense weight training workout.
  3. Take a walk at lunch time. Don’t just sit in your office or sit at a restaurant. Pack a lunch loaded with fresh vegetables and a lean protein source and afterwards go for a walk and expend a little more energy.
  4. Take the stairs more often. Often times we have a tendency to take the escalator or the lift. It amazes me that here in Bangkok people will not only take the lift to the next floor but they will take the lift down one floor. Not only does this waste electrical energy but a few calories could have been burned along the way. Go green and walk it! Even the escalator is meant to assist you in getting where you’re going faster, so walk it as well.

These are just a few things you can do to expend more energy and lose more body fat. I’m curious to hear some of your ideas on how a person could expend more energy. Leave your comment below.

Feel free to leave your comments, questions or your own personal input in the comments section below.

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By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.

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