Ito ang mga kailangan nating malaman tungkol sa body fat percentage. Check mo dito! 👇
BODY FAT PERCENTAGE: MEN: >20%, WOMEN: >30%
DO MORE:
• Eat processed foods.
• Eat big portions.
• Eat quickly.
DO LESS:
• Exercise of any kind.
• Eat fewer whole foods.
• Do not try to balance meals.
• Sleep less.
• Do not practice stress management.
BODY FAT PERCENTAGE: MEN: 15-20%, WOMEN: 25-30%
DO MORE:
• Eat slowly until satisfied at 60% of your meals.
• Include 1-2 palms of protein dense foods in 1-2 meals per day.
• 1-2 fists of vegetables in 1-2 meals per day.
• Exercise 3-5 times per week, any activity you enjoy, any intensity level.
DO LESS:
• Eat fewer processed carbs but do not reduce carbs drastically.
• Drink fewer caloric beverages but do not reduce drastically.
BODY FAT PERCENTAGE: MEN: 13-15%, WOMEN: 23-25%
DO MORE:
• Eat slowly and only until satisfied at 75% of meals.
• Include 1-2 palms of protein dense foods at 2-3 meals per day.
• Include 2-3 fists of vegetables at 2-3 meals per day.
• Exercise 30-45 minutes daily.
• 1-2 exercise sessions per week working hard, breaking a sweat.
• Sleep at least 7 hours a night.
• Practice some stress management techniques.
DO LESS:
• Desserts/processed carbs 3-5 times per week, within reason.
• Drink 3-5 caloric beverages per week.
BODY FAT PERCENTAGE: MEN: 10-12%, WOMEN: 20-22%
DO MORE:
• Eat slowly and only until satisfied at 90% of meals.
• Include 1-2 palms of protein dense foods at each meal.
• Include 1-2 fists of fibrous vegetables at each meal.
• Include 1-2 thumbs of essential fats at most meals.
• Include 1-2 cupped handfuls of minimally processed carbs at most meals.
• Exercise 45-60 minutes daily.
• 3-4 exercise sessions per week working hard, breaking a sweat.
• Sleep at least 7-8 hours per night.
• De-stress daily for 20 minutes.
DO LESS:
• Eat desserts/processed carbs only 1-2 times per week, within reason.
• Drink 1-2 caloric beverages per week.
BODY FAT PERCENTAGE: MEN: 6-9%, WOMEN: 16-19%
DO MORE:
• Eat slowly and only until satisfied at 95% of meals.
• Include 1-2 palms of protein dense foods at each meal.
• Include 1-2 fists of fibrous vegetables at each meal.
• Include 1-2 thumbs of essential fats at each meal.
• Include 1-2 cupped handfuls of minimally processed carbs after workouts.
• Start to incorporate calorie/carb cycling.
• Exercise 60-75 minutes daily.
• 4-5 exercise sessions weekly working hard/breaking a sweat.
• Sleep at least 8-9 hours each night.
• De-stress for 20 minutes daily.
DO LESS:
• Limit carbs to designated higher carb days.
• Eat desserts/processed carbs one time every 1-2 weeks, within reason.
• Drink one caloric beverage one time ever 1-2 weeks, within reason.
• Will want to start limiting time at restaurants, 1-2 times per week.
BODY FAT PERCENTAGE: MEN: <6%, WOMEN: <16%
DO MORE:
• Eat slowly and only until satisfied at 99.9% of meals.
• Incorporate calorie/carb cycling.
• Follow meal plan with predetermined foods and amounts.
• Measure food specifically.
• Include exact amount of protein dense foods at each meal.
• Include exact amount of fibrous vegetables at each meal.
• Include exact amount of essential fats at each meal.
• Include exact amount of minimally processed carbs after workouts.
• Exercise 45-75 minutes, twice daily.
• 6-7 exercise sessions weekly working hard/breaking a sweat.
• Sleep at least 9 hours each night.
• De-stress for 20 minutes daily.
DO LESS:
• Otherwise limited to designated higher carb days.
• Eat desserts/processed carbs one time every 10-12 weeks, within reason.
• Avoid caloric beverages.
• Avoid eating at restaurants.
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So saan pasok ang body fat percentage mo dito, bes? 🤔
(Photo and info from Google Images)