Body Fat Comparison

In the book "SLICED" by Bill Reynolds & Negrita Jayde, the states of muscularity are objectified as follows: "House" >= 20% - No visible muscle definition, and only a hint of separation between major muscle groups, if those groups are very large. Basically a person in this state could be confused for a football lineman. If you're higher than this bodyfat percentage, you'd be considered overweight/obese.

"Hard" >= 15% - Some muscle separation appears between delts and upper arm. Abs are still not visible

 

"Cut" - >= 12% - More muscle separation appears particularly in the chest and back, outline of the abs begins to appear slightly.

 

 

"Defined" >= 10% - Muscle separations get deeper in the arms, chest, legs and back, and abs appear when flexed.

"Ripped" >= 7-9% - Abs are clearly visible all the time, vascularity in arms is prominent, chest and back separation is obvious, and face is starting to appear more angular. Condition can be held indefinitely.

"Shredded" >=5-7% - Striations appear in large muscle groups when flexed. Vascularity appears in lower abdomen and in the legs. Condition can be held for several days with careful dieting. Competitive bodybuilders often aim for this state for competition day.

"Sliced" <= 3% - Muscles and tendons begin to appear in the face. Muscle striations and vascularity highly visible. Subcutaneous water levels are near 0. Condition can only be held for a few hours at a time. Not a healthy condition to stay in due to lower water level. Note - The male body requires 3% body fat for normal bodily function, women require 12%.

Body Recomposition or Body Decomposition?

All too often, clients obsess over body weight, weighing themselves daily on overpriced, deceptively marketed, home scales. While weight loss may be a good measure of assessment for obese individuals, goals change as one reaches a healthy weight. Body composition, a comparison of ones lean to fat mass, is a better reflection of health. While an obese individual's goal is to lose as much mass as possible, this loss of mass is also at the expense of lean tissues, such as muscle and bone. Once a desired weight, or Body Mass Index, is achieved, its important to reevaluate goals, programming, and diet, shifting the focus to building lean mass, and continuing to burn unwanted body fat. What may have worked to drop a significant amount of pounds, is not going to work for cutting fat and building muscle. Muscle is developed through appropriate doses of resistance training, followed by a proper balance of macronutrients and sleep. Muscle is metabolically active tissue. It requires a lot of calories to develop and a lot to sustain. This increased energy demand to sustain your newly developed muscle mass, taps into fat stores, and devotes consumed calories toward the creation and sustenance of your metabolically active tissues, thereby stripping you of excess body fat. This is a delicate balance, however. Too many calories, and your body will store the excess as fat; to few calories, and your body will shed muscle, conserving calories for vital organ function, thereby decreasing your metabolism. (see Resting Metabolic Rate) To determine your resting metabolic rate, use this formula, or consult with a local dietician to help establish an eating plan that maximizes lean mass development, increases your metabolism, and burns fat! Seek out a fitness professional in your area, and have your body fat measured. Read these steps The Hierarchy of Fatloss, outlined by famed fat loss guru Alwyn Cosgrove, on the most effective activities for developing muscle and burning fat. Hint: Its not cardio!!!!!!!!!!