70 percent

Your body is 70 percent water.

Water in our blood helps carry nutrients, the important things we get from food, around the body. These nutrients take a ride in the blood and are delivered to your cells to help give you energy and keep your body fueled. In fact, our brain is about 70 percent water.

60%

Water as percentage of body weight in adults

Adults	Ages 12 to 18	Ages 51 and older
Male	average: 59 range: 52%–66%	average: 56% range: 47%–67%
Female	average: 56% range: 49%–63%	average: 47% range: 39%–57%

While BMI and other measurements such as body fat percentage do serve a purpose, it’s also important to remember that moving your body and making purposeful choices about the foods you eat also contribute to your overall health….Ideal body fat percentage for women.

Age	Percentage
20-39	21-32%
40-59	23-33%
60-79	24-35%

15% body fat: This percentage of body fat usually fits into the “lean and fit” category. Outlines of muscle can be seen, but there is not really a clear separation between them. Muscles and veins can slightly be seen, but are covered by a thin layer of fat. However, the overall body shape is present and can be noticed.

Measuring body fat For a man, 2 to 4 percent fat is considered healthy, and over 25 percent is classed as obesity. For a woman, 10 to 13 percent fat is healthy, but over 32 percent is considered a sign of obesity.

“Skinny fat” is a term that refers to having a relatively high percentage of body fat and a low amount of muscle mass, despite having a “normal” BMI. People of this body composition may be at a heightened risk of developing diabetes and heart disease.

People who seem to stay slim may be genetically predisposed to that body type, or they may have genes that influence appetite regulation in a different way than those of people who are overweight. Some people’s genes spur them to eat less and feel more conscious of when they are full, says Cowley.

A BMI number is designed to give you an idea of how much body fat you have as a ratio of your weight to height. It’s measured by taking your weight in kilograms and dividing it by your height in meters squared. A reading at or over 30 means you’re obese. A reading at or over 40 is severe obesity.

There are signs to look for to help you identify if you are “skinny fat”.

1. Elevated body fat percentage.
2. Excess fat around your waistline (high waist circumference)
3. High triglycerides.
4. High low-density-lipoprotein (LDL or the “bad”) cholesterol and/or low HDL cholesterol.

Being skinny fat refers to being metabolically obese while having a normal weight, meaning you have too little muscle and too much fat. Basically, it’s an imbalance between the amount of muscle and fat you have that can make you appear fat even at your ideal weight.

If your stomach sticks out even if you are skinny, you may need to change certain habits to try to get rid of it. In order to do so, first you need to figure out what causes your protruded belly. It may be the regular consumption of alcohol, stress, hormones, bad posture, recent pregnancy, bloating, or others.

Common reasons for someone to have belly fat even when they’re skinny is: Being too sedentary (inactive), which builds visceral fat around the organs and abdominal fat. Eating too many processed foods, which stores at the belly.

5. Can I be lean and still have a high body fat content? Yes, a person with a normal weight can have a high percentage of fat mass and a low amount of muscle mass, which results in the term “skinny fat”.

Many people use low body weight to excuse unhealthy eating and physical inactivity. But body weight is not the best indicator of internal well-being. A much better indicator is your diet. When it comes to your health, it’s what’s on the inside that counts and you really are what you eat.

“In general, muscle is not lost before fat—it is very dependent on nutrition and activity volume,” Miranda-Comas says. “A person who is attempting to lose weight by not eating may lose weight in muscle first before fat.”

If you are new to working out and are at a healthy body weight, you should bulk first. This will make it much easier for you to cut body fat after the bulk, as you will have a lot more muscle mass compared to if you started out by cutting.

Dirty bulking is a method of rapid weight gain that’s usually paired with high-intensity resistance training and used by various athletes to promote muscle and strength gains.

Follow a few of these tips to help you exercise smarter to hit your goals.

1. Do cardio. To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week.
2. Increase intensity.
3. Continue to strength train.
4. Take a rest.

Experts recommend consuming 10–20% above your daily weight maintenance calorie needs during the bulking phase for an average weight gain of 0.25–0.5% of your body weight per week ( 1 , 6 , 7 ).

9 Scientifically Proven Ways to Grow Muscle Fast

1. Increase Your Training Volume.
2. Focus on the Eccentric Phase.
3. Decrease Between-Set Rest Intervals.
4. To Grow Muscle, Eat More Protein.
5. Focus on Calorie Surpluses, Not Deficits.
6. Snack on Casein Before Bed.
7. Get More Sleep.
8. Try Supplementing with Creatine…

When you’re cutting weight, the ideal number to shoot for is approximately 5% to 10% of your bodyweight. For example: You weigh 200 pounds. You want to lose between 5% and 10% of that total weight number.

Concentrate on eating: • Lean Meat • Fruits and vegetables • Whole Grain • Good fats (olive oil, canola oil sunflower/safflower) By eating right and doing a mix of both cardio and strength training, you can build muscle without bulking up and get the muscle definition that you have always wanted.

8 Best Exercises for Bigger, Stronger Arms

1. Bicep exercises.
2. Concentration curl.
3. Cable curl.
4. Barbell curl.
5. Chinup.
6. Tricep exercises.
7. Triangle pushup.
8. Tricep kickback.

Sure, you can head to the gym, but if you’re tight on funds or prefer the privacy of your own pad, you can get lean just by using your bodyweight. A recent study shows that training with lighter loads and more repetitions is just as effective at building muscle as training with heavy weights and fewer reps.

A dirty bulk typically involves eating a lot of extra calories from high-calorie foods, including junk foods, to promote quick weight gain. A clean bulk uses a more moderate increase in calories in addition to healthier food choices.