What body fat percentage is needed for flat abs?
I am apparently around 22.5% body fat, in the healthy range, but there is still a stubborn layer of fat around my lower abs. What body fat percentage should I be aiming for to shed it and get visible abs?
Public Comments
- that's a tough one, but does it matter? ^^ if you work out, you work out, and if your abs are'nt flat, as long as you're not fat right. ^^
- 0.225
- You may actually want to do a 7 site skinfold test with calipers. Your gym/ coach should have some means of evaluating body fat percentage. For young males body fat <20% is healthy (ie not obese or overweight). Generally 12% is ok if you want to look good but if you want to go really ripped you want to go single digit, but not too low. Perhaps aim for 12% then eventually work to 8%. How you train probably does not matter too much in the beginning, just make sure you have regular exercise and eat healthily. Opinions may differ how you go about it. I'd say aim to lose fat first, by exercising for at least 40mins aerobic exercise. You can do some weights too, and slowly increase the muscle building part. Don't just do abs exercise, as fat loss is averaged out over the body.
- well could disappear in different area's so it's not a matter of the percentage, right?... you just need to go excercises that target that area. if its the area i'm thinking, just lay on your back on the floor and try to lift both your legs up off the floor without moving anything but your legs. thats supposed to target that lower gut area. good luck :]
- Well I have 24% body fat and have flat, toned abs. It depends how you carry your weight. But to have defined abs like a six pack, usually around 15%-17% body fat.
- I think that you are in the right healthy range for women which is 20 to 25%. Trying to go below will weaken you. Read the extract given below: .An animal's total body fat percentage is the total weight of the animal's fat divided by the animal's weight and reflects both essential fat and storage fat. Essential fat is that amount necessary for maintenance of life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 2–5% in men, and 10–13% in women. Storage fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value reported above. Some body fat percentage levels are more culturally valued than others, and some are related to better health or improved athletic performance. Ideal percentages are also based on age categories as well. According to Thomas A. Owens, M.D. (Departments of Internal Medicine and Pediatrics, Duke University Medical Center, Durham, NC), body fat percentage is categorized as follows: Description Women Men Recommended amount 20-25% 8–14% Adults in United States, average 22-25% 15–19% Obese 30%+ 25%+ According to Health Check Systems,The American Council on Exercise has categorized ranges of body fat percentages as follows: Description Women Men Essential fat 12–15% 2–5% Athletes 16–20% 6–13% Fitness 21–24% 14–17% Acceptable 25–31% 18–25% Obese 32%+ 25%+ Note that the essential fat values in the chart above are lower than the recommended minimum body fat percentage levels. A small amount of storage fat is required to be available as fuel for the body in time of need. It is unclear whether falling in a particular category of these body fat percentages is better for one's health than any other, but there seem to be enhancements in athletic performance as one nears the ideal body fat percentage range for one's particular sport. The leanest athletes typically compete at levels of about 5–8% for men; however, it is 10–15% for women. Bodybuilders will often compete at ranges even lower than these levels. Certified personal trainers will suggest to male bodybuilders that they should aim for a body fat percentage between 2–4% by contest time. Getting to this level usually requires a carefully planned and implemented exercise program, specific and carefully monitored variations in fluid consumption, energy intake and macronutrient ratios, sodium and potassium, and sometimes also use of ointments and alcohol. Because joints and organs have an inadequate amount of protective fat at the low ends of this range, it can be dangerous to maintain this state for more than a few days
- You should be looking in the mirror. There is no set body fat percentage that will allow you to see your abs. Everyone is different, but the mirror doesn't lie.
