The biggest influence on your level of body shape is your body fat percentage. The 7 levels of body shape reflect the different types of body a person can have. The first and fastest way we evaluate someone is in their body fat.
Time scale is also an important element for body fat percentage. It is not enough to be at a super low body fat percentage for 4 days out of a year. The 7 levels of body shape represent how people live their lives for most of the time. However, many people in the higher levels of body shape use bulking and cutting seasons to compete in body and figure competitions. This may mean they gain body fat during certain periods of the year while increasing muscle. Therefore, the ideal rating of body fat needs to include how many months are you are your ideal body fat levels. The table below shows body fat levels and relation to body shape –
Most people do not know how to measure body fat, there are various methods and each one is better than using the weighing scales. However, body fat has some limitations based off which system is used and comparing between people often is not the best idea. The numbers above should simply be reflective of what you would see with the eye.
Your body fat is determined by your diet. Exercise and movement is important but ultimately if your food is way out of whack you will never be able to out move it. Food and exercise of course are based off your thinking patterns.
What is your body fat percentage on average for 6 months out of any given year?
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May 28 – June 25 (21/29 days measured)
It has been a while since I updated my stats. Things have been going great and I have been mostly muscle gaining except for the last 4 days as I enter into a two week fat loss phase. I have gained a nice amount of muscle. At the end of this cut I should be looking very good and I will be just 7 weeks away from competition.
Diet – Protein – 259g, Carbs – 329g, fat – 60g, calories – 2889, P:36 % C :46% F: 19%
Exercise – 44 Weights sessions, 2 fitness, 5 off days
Weight – 74.8kg Body fat – 33.5mm* Activity Measure – 18.5 km / Day**
Supplements – Vitamin D , Multivitamin, Creatine, BCAA’s, GLA, ***
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*This is my own 10 point self measurement system, it does not correlate to body fat scores. At a guess 40mm – 8%, 50mm – 9.5%, 60mm – 11%, 70mm – 12.5%. I do not take it everyday if looking to gain muscle or maintain as it puts me off wanting to eat more. If on fat loss phase I take it daily. Like any body fat measurement system, as you get to low body fat levels the number become less accurate or reliable.
**Measured using Fit Bit Flex wrist band. Add me as a friend – Ben on fit-bit.com
*** Supplement not taken consistently
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Holland Park – For Personal Training London please contact me. I am available for sessions in homes, private gyms or parks across London. Ben Wilson – London Personal Trainer
