Average Body Fat Percentage For Men
This weight loss blog is about me documenting my body fat loss from a dangerously high level to a low level. But if you search around the web and study body fat percentage a little more you will find that the average body fat for a male my age is around 11% to 17% (I’m 35 yrs old). When I see this, this gives me even more focus and determination to lower my body fat percentage and lose the skinny fat look that I’m now sporting at the moment.
When I see that the average body fat is at this percentage its makes me a little mad with myself for many reasons. How did I let myself get to the stage I was at, at the beginning of my body fat loss journey. I have put on so much body fat due to my many years of eating junk food and yo yo dieting that I should of learnt my lessons many years ago. I am now working my ass to lose this body fat, but even now after a 35 pound weight loss and over 3 months on. I have still got a long way to go even before I reach the average body fat percentage of a male of my age. This sucks big time, even though I am seeing good results week after week I am getting a little inpatient. But I know that if I stick at it I will reach my goal before the end of 2009.
Even though I’m now at my target body weight, I’m feeling good that I’ve been able to shift the excess 35 pounds of body weight so quickly and easily. Its losing this fat now that I’m concentrating my efforts on 100%. Losing weight and losing fat are two totally different things and each one requires a different diet plan and exercise routine to obtain the best results. When I ask myself the question am I overweight the answer is simple no I’m not, but if I ask myself the question am I fat the answer to this is yes.
I have really underestimated how hard and slow this journey was going to be. I’m going to spain next weekend for my friends stag weekend. At the beginning of this journey I fully expected to lose the weight that I wanted to before I go to Spain. Which I’m please to say I’ve achieved But to be truthful I expected to be well below the average body fat composition of a male of my age and I am not. I’m going to Vegas in July which gives me just over 12 weeks to lower my body fat percentage even more. Will I do it, I guarantee you I WILL. I’m looking to be at around 13 to 15% body fat come Vegas. Its going to be hard but with the focus and determination that I’ve now got I will give it my best shot and you can’t ask more than that can you.
My Body Fat Percentage Chart
The first thing you need to do if you’re trying to lose weight or fat is to make a chart of the progress you are making each week. I started my body fat reduction journey at the beginning of the year and I’m pleased to say I have been losing weight and fat each week. Why because its all written down and because I’ve made a blog showing everyone my body fat chart It really does keep me motivated to keep losing it.
My target is to get to 200 pounds at 10% body fat, well I’m getting really close to hitting my target weight of 200 pounds but my body fat percentage is still very high. I’m will probably keep dropping weight for the next few weeks probably till I reach around 190 pounds. Then I am going to go on a muscle building phase were I try to gain 2 pounds of muscle each week. I’ll do that till I’m up to about 205 pounds. Then start the cycle again. Losing this body fat ain’t going to be easy but I’m going to achieve it I’ll guarantee you that.
I still haven’t decided exactly how I’m going to do it yet, but when I come up with my plan I will let you all know. I will keep inputting all my data into the body fat chart each week, which will show you all, the progress I am making each week. I didn’t take my body-fat percentage last week. But I intend on taking it each and every week from now on. A part of me doesn’t really want to take it each week. Because I will be gutted if I see myself losing weight but my body fat percentage rising. I’ve not seen it happening yet but I’ve not been taking a weekly reading.
I’ve been slightly naughty this week with my diet but exercise wise I’ve been brilliant. So I’m expecting another 1 to 3 pounds loss this week. It’s next week I’m slightly worried about I’m going to Spain on Friday for an all inclusive break. So I’m expecting my first week were my body fat chart reading will actually rise. I’m expecting this so I won’t let it effect my confidence, I will keep moving forward on my fat loss journey. I need to remember that I started the year needing to lose 50 pounds of fat. So I can’t expect it to be quick and easy, it’s going to be a longer road than I expected but I will get there in the end.
Taking Body Fat Measurements
When you are on a diet and losing weight, it is very important that you take body fat measurements at least once a month. Not a lot of people know this, but you can lose weight and actually get fatter, your weight loss all depends on what type of weight you are losing from your body. Let’s look into this a little further. Let’s say you virtually starve yourself for one week and you manage to lose 10 pounds that week and the weight you lost was 8 pounds of muscle and 2 pounds of fat. You would of lost ten pounds but now you would actually be fatter than you was before. Now do you see the importance of measuring you body fat percentage and using this as your main tool for judging your weight loss.
Before I was the same as most people I would put loads of weight on, and then go on a crash diet and try to shift as much weight as I could in the quickest time possible. Boy did I make a huge mistake, my body’s lean muscle mass kept getting lower and lower which meant my body fat percentage has kept rising and rising. My current weight is 205 lbs and at 6 foot 2 inches tall my body fat percentage should be a lot lower than 24.4%. I’m training hard and eating better now, and I’m taking body fat measurements this Friday which I haven’t done for 2 weeks. Hopefully I will be at 203 lbs and at around 23.5% body-fat.
When I first started on my body fat reduction journey, I thought I could easily lose 1% body-fat every week. Looking at this now, I now know that I can’t do this. A body-fat reduction of about 0.5% each week is probably more realistic. I’m like everyone else though I want results and I want them now. The best way to do it, is give yourself 12 months to achieve your goals. In the past I have been able to lose weight very quickly, I have never looked at putting weight on as an issue. Because I always say to myself I can lose it just as easy as I put it on. I still can, but it’s not body-fat that I’m losing. This is the first time I have ever judged my weight loss off my body fat percentage and taking body fat measurements on a regular basis is definitely the correct way to go about it.
Setting this body fat blog up is the best thing I have done in a long time, it is keeping me motivated and already I have made some great friends online just through this blog. If you are trying to lose weight I highly suggest you start taking body fat measurements because losing fat is much more important than just losing weight. And by taking measurements you know exactly how much fat and lean body mass you are losing each week.
