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Calculate Your Body Fat Percentage

Let’s get real here… calculating your body’s fat percentage is no piece of cake (or fork full of salad, we’re trying to keep things healthy here haha.)

Don’t worry, if you’re following my blog- you’re obviously smart, funny AND good looking so I’m sure you won’t have any trouble.

What is Body Fat Percentage

To put things simply, body fat percentage is the amount of fat on your body- compared to everything else. Everything else including muscles, tissue, water weight etc.

Set a goal, what would you like your Fat-Body percentage to be?

Nerdfitness.com breaks it down pretty well-

  • “If you are trying to look like Ryan Reynolds or Jessica Beil in Blade III, good luck! Aim for a body fat percentage of 6-8% (men) or 13-15% (women).  Note: your athletic/strength gaining performance will most likely suffer at this percentage, and might not be worth it. Your call.
  • If you are interested in getting that coveted six pack, drop your body fat down to the 8-11% range for dudes and 15-17% range for women.
  • If you are an athlete and interested in optimal athletic performance, aim for a body fat percentage around 15% (men) or 20% (women).  NF team memberStaci trains much better at 20% body fat than at 15% body fat.
  • If you are just interested in looking pretty good and feeling pretty good, anything less than 18% for men and anywhere in the 20-23% range for women should get you the “hey, lookin pretty good!” response from your friends :)
  • For the ladies!  If you are concerned about menstruation or fertility, it has been said not to drop below 15% body fat.  Although I can’t find any studies that definitively refutes or proves this, I’ve read it all over the place, so just something to be aware of.  Your results may vary!”

What do these different percentages look like?

Body Fat Percentage Men Body Fat Percentage

How to calculate my own body fat percentage? 

There a BUNCH of different ways! These are the top 3 that I recommend-

  1. Military method- My boyfriend Bryan is in the U.S Marines; and in the military, you have to stay below a certain BFP (body fat percentage) according to your height. In the military, they:
  2. Online Calculator- One of the easiest ways is to use an online calculator that does all the math for you. For you lazy bums out there (who refuses to do math on Saturday) this will be your best bet. Click here for one of the many online BFP calculators
  3. Look in the mirror- honestly, this is my very favorite way. Use those pictures I’ve provided above, and compare them to your body in the mirror. BFP doesn’t have to be 100% accurate unless you’re training for a marathon or a specific event. I can tell if my BFP is getting high if my jeans start to feel tight. If you’re beginning to have to unbutton your pants at every meal, it’s probably time to set some new health goals.

If you’re not where you want to be, then pick a BFP you want to be at, and work your butt off to EARN your way there! You’re definitely on the right health blog to kick start your fitspirational journey.

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Bagel Berry Delight :) 2 minute mid-afternoon snack

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Eating small healthy snacks between meals is a great way to get your metabolism up!
This half bagel took 2 minutes to throw together, and is the perfect mid-afternoon snack between lunch and dinner.

The sweetness of the all natural raspberry jelly, combined with the fresh blueberries will give you some more much needed energy (since it’s probably already worn off from lunch.)

1/2 FRESH BAGEL
1 tsp jelly
1 tsp cream cheese
1 hand ful of fresh blueberries

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Change Your Running Style to Target Different Muscle Groups

keep calm and run on neon pink tee-f63737

 

  • Abs: Slow down your pace slightly and run with high knees up to the chest; you can also run with knees out to the sides to target the obliques
  • Abs and quads: Run with straight legs, scissor kicking your feet straight in front of you.
  • Abs and calves: Do a running skip, kicking one knee high into the chest with each hop.
  • Calves: Land softly only on the balls of the feet, as if tiptoe running.
  • Calves and hamstrings: As you run, kick your heels into your glutes.
  • Hamstrings: Run backwards; alternate looking over your right and left shoulder to avoid bumping into anything.
  • Inner and outer thighs: Run sideways crossing your back foot over your front with each step; alternate leading with the right and left legs.
  • Outer thighs and glutes (aka saddlebags): Run with legs slightly wider than hips-width distance apart.

(thanks to fitsugar.com)

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Morning smoothie- Strawberry orange mango

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Today’s smoothie was SO refreshing and delicious! It tasted like a mouthful of tropical paradise.

I make smoothies every morning because it’s a great way to start the day. Kicking it off with fruit and nutrients, encourages you to continue to keep your meals healthy.

This smoothie only took 3 minutes to throw together, and it’s 100% all natural!

Ingredients:
1 cup strawberries
1 cup mangos
1/2 cup oranges
1/2 cup pineapple orange juice
Ice

Blend and drink! Yum 🙂

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My Color Run Shoes!

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Here’s a little preview of what’s to come from all my Color Run pictures!!

My Boyfriend Bryan and I even made matching T-Shirts that said “Running towards our Happily Ever After!”

Believe it or not, these were my shoes AFTER I had dusted them off with a towel haha.

Get prepared to see my bright blonde hair go from blonde to hot PINK.

Pictures will be up later today 🙂