Finding the right target weight and shape for your individual body is critical. Many studies have shown that individuals tend to want to weigh much less than would be medically appropriate based on their body fat index. Men should have between 15 and 20 percent body fat, while women should have between 22 and 28 percent body fat. Young women up to about age 20 who are athletic should have 15 to 20 percent body fat, and certain athletes like college basketball or track athletes with very high muscle mass can have as little as 5 percent body fat (and typically have 8 to 10 percent body fat). Wrestlers who try to lose weight aggressively to get into a lower weight category are legally limited to having at least 5 percent body fat, and that is generally regarded as an absolute minimum for safety. What’s important to you, however, is not to reach the minimum level but rather aim for a range that’s reasonable for you.
Finding Your Reasonable Target Weight and Best Shape
As a reasonable target weight, you will have enough protein in your muscles and heart to be healthy. At this reasonable target weight, you will also have a healthy shape that is just right for you. If you try to lose weight below a target weight estimated by a so-called ideal fat percentage, you will lose protein from your muscle. Also, your shape won’t look as flattering as you might think, as your arms and legs lose muscle and get flabby.
A famous photographer who was given the assignment to do the Swimsuit issue for Sports Illustrated each year took a strong position on which girls would be selected. Unlike others fashion photographers, she refused to photograph “Twiggy-type” models that were too thin and had too little muscle. Instead, she insisted that her models have some muscles showing along with their curves, and that they look fit and healthy with the help of a waist cincher. Her stand on this issue was one of the first steps towards making a desirable female shape more realistic.
There are lots of successful women in business and entertainment today who have all kinds of body shapes, from curvy hips and muscular thighs to more muscle in their shoulders. While many women strive to be tiny, men often want to be big with lots of bulging muscles. Shape is less of an obsession with men, but they also need to be realistic about their potential best body shape. There are no best shapes other than the one you achieve personally and you can achieve it, no matter where you are starting from. The key is to be happy with who you are and to embrace and love your best shape.
Understanding your target weight, target shape and body fat is important for you to get to your personal target weight and body fat level, and then you will be able to judge how you feel about your new shape. Knowing that you have the right shape for you may finally allow you to get off the dieting roller coaster and get on with the rest of your life.
Many people don’t know that fat cells in your body may have one pernicious effect. Having more fat cells in your body means you have more estrogen. Estrogens are the feminine hormones present in any single human being, whether male or female. Of course, it is more concentrated in female bodies, while testosterone is more concentrated in males.
The more estrogen hormones you have, the more lethargy you feel and have, you become less decisive, you become moodier and you don’t act as quick as you could.