Should you jump on the 15% body fat bandwagon? What does your body composition mean for your health?
Setting attainable goals is an important first step in your fitness journey. If you're familiar with the world of men's health and wellness, you probably know that 15 percent is frequently mentioned as a target body fat objective for male fitness enthusiasts. But why do so many men consider 15 percent body fat the magic number when it comes to body composition? Explore the importance of understanding your body composition and the individual factors that influence your health and wellness as we delve into the facts behind that 15 percent. Want to measure your Body Fat Percentage?
The background on body composition
Body composition measurements provide the percentages of lean mass (muscle) and fat, offering a window into your physical fitness and risk for disease.
Many people wonder why target body fat percentages vary so much between women and men. The answer stems from essential fat, which is the portion of our body fat that helps the body function. The female body requires more essential fat than the male body to perform functions such as pregnancy, birth, ovulation, and menstruation. As a result, women have higher overall body fat levels than men of comparable size and fitness levels. Women have about 10 to 13 percent essential fat, compared to just 4 to 5 percent on average for men, according to the American Council on Exercise.
Fun fact: Scientists actually consider fat an organ. As a vital part of the endocrine system, it interacts with and secretes hormones to perform important body functions just like other organs do.
Although body mass index (BMI) is the common benchmark to assess whether a person is overweight or obese, it does not account for the percentage of lean muscle mass compared to fat mass. Because muscle weighs more than fat, a healthy person may have a deceptively high BMI. On the flip side, a person with a high body fat percentage may have a low BMI that does not reflect their elevated risk for type 2 diabetes, cardiovascular disease, and other chronic illnesses.
In addition, BMI does not account for the distribution of weight, a common concern for fitness enthusiasts. More recently, the general public has become increasingly aware of the limitations of BMI and the importance of body composition as research associates visceral fat with disease risk.
The facts about 15 percent body fat for men
For some men in the fitness realm, the goal of 15 percent body fat has reached nearly mythical proportions. To understand why this number is such a common body composition goal it helps to understand what the body looks like and the physical effects that occur at each fat percentage level.
Middle ground: 10 to 20 percent body fat
While most experts say men should strive for less than 20 percent body fat, those who aim to go lower typically desire the muscle definition that becomes evident as fat mass decreases. As you approach 15 percent body fat, the muscles in your chest, arms, and abs become more noticeable. In fact, many bodybuilders call 15 percent the "six-pack number" when it comes to body mass, referring to the clear abdominal muscle outlines that often become visible as men trim down.
The appearance and location of muscle definition is often radically different even for two men who both meet the 15 percent benchmark. If one of these men is taller or weighs less than the other, he'll likely have a leaner look and more muscle tone even with similar body composition.
The 16-to-20 percent range for body fat is considered healthy for men but does not usually result in the coveted six-pack. Keep in mind that while visible muscle tone has perceived aesthetic benefits, going below 20 percent body fat does not carry added medical benefits. In other words, research does not indicate that people with 15 percent body fat have a lower disease risk than those with 20 percent body fat.
Danger zone: More than 25 percent body fat
At above 20 percent body fat, men may begin to notice a layer of soft tissue over the abdominal muscles. Males who have more than 25 percent body fat (28 percent for men older than 40) begin to experience the effects of obesity, which can lead to type 2 diabetes, heart disease, and many other chronic illnesses.
Elite performance: 8 to 10 percent body fat
At the other end of the spectrum, a single-digit body fat percentage is rare outside the bodybuilding realm. Reaching this goal requires strict dietary restrictions and a dedicated fitness regimen.
Falling below 8 percent body fat can result in low testosterone, dehydration, bone loss, and even slowed heart rate, which can lead to dizziness, disorientation, and even increased risk for cardiac arrest, according to data from a study published by the International Journal of Sports Physiology and Performance. Even with significant training, some people can never reach this goal simply because of their genetic makeup, which plays a big part in our body composition.
Fun fact: The next generation of obesity research stresses the impact of genetics. Scientists in this field, called epigenetics, hope to unlock ways to deactivate elements of the genes that increase the familial risk for chronic disease.
Where to find a reliable body composition test
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Reaching your ideal body composition, whatever it may be
Dual-energy absorptiometry scan (DEXA) is one of the most accurate methods to determine body fat percentage. With this noninvasive test, you'll receive comprehensive data about your body composition, including the amount and distribution of fat and lean mass. In comparison, home scales and other methods of body fat measurement offer an imprecise estimate that does not distinguish between fat mass in different regions of the body. These methods often show a fat mass percentage that is lower than your actual one, which may downplay your risk of chronic illness.
While we can take steps to reduce body fat, we have limited control over how the change in body composition affects our physical appearance. Some people lose weight in the torso first, while others find that fat disappears from their extremities. Even though we can't guarantee abs by "spot-reducing" fat in certain areas, building lean muscle mass and lowering body fat percentage will improve overall fitness and reduce the risk for chronic illness.
Genetics also influences fat distribution, which affects how easy it is for you to achieve ab definition. As discussed above, the specific body areas affected by the loss of fat mass vary dramatically from person to person. Men can get some idea of how this might work in their own family trees by looking at their fathers and grandfathers.
Tested strategies to lower body fat percentage
To build muscle and burn fat, you'll need to adapt your nutrition plan and exercise strategy to create a calorie deficit. That means your body uses more calories than you consume. Most people who successfully strive for the 15-percent body fat goal strictly limit fatty, fried, sugary, and processed foods, although they can still splurge on dessert or a few slices of pizza every week or so (unlike those in the single-digit body fat group, who rarely stray from their dietary regimens).
A 2006 study published in the American Journal of Clinical Nutrition recommends a high-protein diet to reduce abdominal fat. Nutrient-rich protein sources include low-fat dairy products, beans, and other legumes, seafood, and lean poultry and meat.
A 2010 AJCN study recommends replacing refined carbohydrates like white bread and pasta with whole grains such as oats, barley, quinoa, farro, and whole wheat for a leaner abdominal profile and lower chronic disease risk. In a study completed by Purdue University, consuming spicy foods such as hot peppers that contain capsaicin increased metabolism and improved participants' ability to burn fat.
A 2005 meta-analysis of nearly 3,000 participants published by the International Journal of Obesity emphasized the importance of intense aerobic exercise in losing visceral fat, which collects around the abdominal organs and increases the risk for cancer and metabolic diseases. Increased cardiovascular activity is associated with a higher rate of fat-burning that targets this particular type of fat.
Fun fact: Although we often refer to destroying, killing, or burning fat cells, these cells just shrink when we lose weight. They actually don't go anywhere.
High-intensity interval training (HIIT), a popular tool for athletic training, is easy to adapt even if you only have a casual fitness routine. With this technique, you exercise at your maximum heart rate for five minutes, then take a five-minute rest period before returning to your cardio activity of choice. You can even opt for shorter intervals, such as 30 seconds of sprinting followed by 30 seconds of walking or jogging.
While cardio is critical, don't discount weight training as you attempt to reach your body composition goals. Building muscle through these types of activities increases metabolism, which helps you burn fat faster. In addition to lifting weights or using resistance bands, you can try equipment-free exercises like push-ups, squats, and lunges.
Understanding other health and fitness metrics also supports your quest to reduce your body fat percentage. For example, your resting metabolic rate (RMR) indicates the minimum amount of energy your body needs to function. Lowering your RMR increases the number of calories your body burns during physical activity, helping you build lean muscle and burn off fat. Like body fat percentage, you may want to decrease your RMR to improve your overall fitness. Tracking this number reflects your progress toward these objectives.
VO2 max is another important fitness number to know. This metric indicates the maximum amount of oxygen your body can use during physical activity. Increasing your VO2 max improves workout stamina and endurance, which also supports your wellness routine and improves your ability to burn fat (and keep it off).
Experts recommend viewing your body composition goals as a marathon rather than a sprint. Tracking long-term progress can help keep you motivated. Find a Fitnescity DEXA scan location in your area to take the next steps to a higher level of fitness.
References:
https://www.menshealth.com/uk/health/a754847/what-body-fat-percentage-should-i-be/
https://www.menshealth.com/uk/weight-loss/a755477/the-best-way-to-get-to-single-digit-body-fat/
https://www.healthline.com/health/body-fat-percentage-for-abs
https://pubmed.ncbi.nlm.nih.gov/17023705/
https://pubmed.ncbi.nlm.nih.gov/20881074/
https://pubmed.ncbi.nlm.nih.gov/17637702/
http://www.ncbi.nlm.nih.gov/pubmed/23412685
http://innovationsstemcellcenter.com/patient-education/what-is-stromal-vascular-fraction-svf/
https://www.healthline.com/nutrition/benefits-of-hiit