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The most important lessons for today: “Normal” is a spectrum. Every body is unique. There are no standard figures. The one constantly fired up by the media Diet and muscle maniato which men are exposed Often promotes unhealthy behaviors and body imagery. Men need to learn how their bodies are built and how they work, too. This is the only way they can understand how healthy and “normal” their bodies really are. The most important factor for health and self-esteem in men is body fat percentage.
Muscle-packed and none grams of fat on the body is not the male norm. As much as some people hate to hear it, body fat has an important function for us. A certain body fat percentage is also necessary for the health of men. Sure, too much fat is unhealthy and increases the risk of cardiovascular disease, type 2 diabetes and vascular disease.
Too little body fat is unhealthy
A too low body fat percentage in men is at least as unhealthy. Too little body fat damages our immune system and puts a strain on the heart. Fat cells provide energy that the immune system urgently needs to work. In addition, fat cells actively support the immune system by fighting pathogens. In a Study researchers found in 2015 that Fat cells under the skin release certain peptidesdie germicidal effects had. The fat cells actively protect against skin diseases caused by staphylococci.
Research also showed that a certain amount of body fat in the abdominal cavity is of great health importance for our organs. This so-called visceral fat or gut fat protects organs in the abdomen against mechanical injuries, but apparently also has a function in the local immune system. The Deutschlandfunk reported in 2017 about the miraculous immune defenses of the important layer of fat around the liver, stomach and pancreas. A particularly large number of lymphocytes in our immune system have made themselves comfortable between the fat cells. These constantly monitor how well the organs covered by the protective fat are doing. If inflammation is detected, these lymphocytes can trigger particularly rapid counter-reactions.
Ideal body fat percentage for men
The body fat percentage (BFA) describes how large the proportion of fat is in relation to the total weight of a body. The percentage of body fat is given as a percentage and can be calculated or measured using various methods. What the body fat percentage does not say, however, is the proportion of fat in the body.
There are different types of adipose tissue on the human body, specifically that white adipose tissuethe brown adipose tissue and the beige adipose tissue. While brown and beige adipose tissue is found in small amounts in specific locations in the body and plays a crucial role in generating heat from stored fat, it is white adipose tissue in the body is mainly stored as depot fat. The white adipose tissue stored in the subcutaneous tissue is mainly attached to the stomach in men. Women are more likely to put depot fat on their buttocks, hips and thighs.
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When we talk about body fat percentage, we mean above all the white fatty tissue in the subcutaneous tissue. And what percentage of fat in men is healthy? That depends on various factors such as Age, height, general physique and also physical activity ab.
In men apply to the following age groups this Body fat percentage as “normal”:
- 20-39 years: KFA between 8 and 20 percent
- 40-59 years: KFA between 11 and 22 percent
- 60-79 years: KFA between 13 and 25 percent
A body fat percentage that is too low is found in the corresponding age groups under 8, 11 and 13 percent. Values above 20, 22 and 25 percent in the age groups are said to be “high” in men. Depending on the individual physique and lifestyle, however, such values can still be within limits. Very high values start with body fat percentage 25, 28 and 30 percent in the respective age groups. This should definitely be counteracted with a balanced and calorie-reduced diet and increased physical activity in order to reduce attached fat.
Übrigens: For women, there are of course also values for the normal range, how much fat on the body is harmless. However, women naturally have a higher body fat percentage. Fat is also distributed differently in women than in men. Women mainly put on fat in the hips, buttocks and thighs.
Measuring fat percentage in men: these methods exist
Fat percentage in men can be measured using skinfold forcepsso-called Calipern, to be measured. Of course, only the proportion of depot fat can be measured with such pliers. With the skinfold measurement, it is not possible to make statements about the fat distribution and accumulation of fat cells inside the body and around the organs. But if you want to have a general overview of trends in the increase or decrease of depot fat, you can also work with calipers at home.
For the Calculation of body fat percentage there are a number of formulas. The different formulas calculate with different fixed coefficients. In addition, measurements must be taken from specific skin folds at specified body locations. In the Lohmann’s 3-fold formula for example, the thickness of the folds is measured in millimeters on the shoulder blade, triceps and abdomen. The formula looks like this: