The Tanita diagnostic fat mass analyzer helps to Wellness assessment at home.

You will immediately know the content of fat and water in your body, as well as such key indicators your health as:

1. Percentage of body fat
2. Percentage of water in the body
3. Percentage internal fat
4. bone mass
5. Muscle mass
6. Physical Type Estimation
7. Metabolic Score and Your Metabolic Age

The latest method used in the fat mass analyzer, allows you to determine these indicators at home.

1. Body Fat Percentage

Often the terms "obesity" and "overweight" are perceived as synonymous, however, this is not the same thing. Weight is the total weight of the body, including bones, muscles, water, fat, etc. Overweight- the body weight of a particular person, exceeding that which is considered the norm for his growth. Obesity is the excess accumulation of fat in the body, which poses a risk to health. Often it occurs when the intake of energy in the body with food exceeds the energy expenditure.
Scientists have proven a direct relationship between excess fat in the body and the risk of developing diabetes and cardiovascular disease. Being overweight is not always an indicator of obesity, as people differ from each other in body size, shape, and body type. For example, in athletes, body weight can be dramatically increased compared to the norm for its growth (due to muscle mass), but they cannot be considered obese, since the percentage of fat in their body is normal. At the same time, at a normal weight, the fat content may be higher than the established norms, which is a threat to health.

	Men				Women
Age	Fine	Fine	Badly	Dangerous	Fine	Fine	Badly	Dangerous
18-24	10,8	14,9	19,0	23,3	18,2	22,0	25,0	29,6
25-29	12,8	16,5	20,3	24,3	18,9	22,1	25,4	29,8
30-34	14,5	18,0	21,5	25,2	19,7	22,7	26,4	30,5
36-39	16,1	19,3	22,6	26,1	21,0	24,0	27,7	31,5
40-44	17,5	20,5	23,6	26,9	22,6	25,6	29,3	32,8
45-49	18,6	21,5	24,5	27,6	24,3	27,3	30,9	34,1
50-59	19,8	22,7	25,6	28,7	26,6	29,7	33,1	36,2
over 60	20,2	23,2	26,2	29,3	27,4	30,7	34,0	37,3

2. Percentage of water in the body

The percentage of water in the body is the amount of fluid in the human body, as a percentage of the total weight. Water plays a key role in many processes in the body, it is contained in every cell, tissue and organ. Maintaining an optimal balance of water in the body will avoid the risk of developing many diseases.

3. The percentage of internal (visceral) fat

Visceral fat is the fat found in the abdominal cavity and surrounding the vital organs of a person. Studies have shown that body fat distribution changes with age, especially after menopause.
Enhanced level visceral fat increases the risk of diseases such as hypertension, heart disease, diabetes, etc.
The Tanita monitor measures % visceral fat from 1 to 59.

Range 1-12 - indicates that the level of visceral fat in your body is normal.

Range 13-59 - indicates what is in your body elevated level visceral fat. Try to change your lifestyle, perhaps with a program Proper breakfast and physical activity.

4. Bone mass

The measurement of bone mass is based on the definition of mass minerals in the body (calcium and other substances). Studies have shown that the development of muscle tissue strengthens the bones of the skeleton. This fact must be taken into account when drawing up a diet and physical activity so that the bones remain strong and healthy.

People suffering from osteoporosis or reduced bone strength due to age, pregnant women, etc. should carefully monitor the state of bone mass.

5. Muscle mass

This function allows you to determine the mass muscle tissue in the human body. The indicator of muscle mass takes into account all the muscles of the musculoskeletal system, smooth muscles(heart and digestive system) and water in these muscles. In a healthy person, the average muscle mass is 75% of total weight summer (person's weight).
Muscles play an important role in the metabolic process. Muscle development requires a significant amount of energy, which is released as a result of the breakdown (burning) of fats.

6. Assessment of the physical type

This function takes into account the ratio of body fat to muscle mass. With growth physical activity the amount of fat in the body decreases, while the physical type may change: hidden fullness - 1, full - 2, dense physique - 3, trained - 4, normal - 5, standard muscular - 6, thin - 7, thin and muscular - 8 , very muscular - 9.

7. Basal Metabolic Rate (BMR) / Metabolic Age

This option allows you to determine the number of calories needed to carry out the metabolic processes of the body. This is the minimum level of energy your body needs to ensure the normal functioning of the respiratory, circulatory, nervous system, liver, kidneys and other organs at rest. Your metabolic rate rises when you are active. This is because the musculoskeletal system (40% of the body weight), like a motor, consumes a large number of energy. A significant part of the energy is spent on the work of the muscles, so an increase in muscle mass will also increase the PBM. The higher the PBM, the more quantity calories are burned in the process of increasing muscle mass, which will reduce the level of fat in the body. The lower the level of PBM, the slower fat burning occurs, there is a higher likelihood of obesity with all the ensuing consequences.
The analyzer allows you to determine what age, on average, corresponds to the value of the basal metabolism indicator obtained as a result of measurements. If your PBM age is higher than your real age, it means that you should increase your lean body mass. By doing so, you improve your metabolic age.

Body parameters analyzer and consultant will help you to make individual program weight loss!

If you are an athlete or just a person who is concerned about his health, then you probably wondered how to determine. There are several ways to do this. Each of them has a different level of difficulty. The fat calculator that is offered by many Internet users is often inaccurate, so we will look at the most correct formulas and other ways in which you can control your weight. To date, many new methods have been developed that allow you to find out the most accurate result, but they all require financial investments. Choose the most appropriate method for yourself and focus on it in the future.

Why Calculate Body Fat

Every time you step on the scale, you notice a certain dynamic. You either get better or lose weight, albeit slightly. But not always the kilograms that you lose are fat. It could be muscle mass or plain dehydration. If you want to lose weight or get better, you should be interested in subcutaneous fat. In addition, the formula is more accurate if you know how much excess deposits you have in your body. Therefore, it is imperative to find out this indicator, and today we will talk about how to do this.

The easiest way to determine the amount of body fat

Weight by height and age is determined taking into account the amount of body fat. It may be large, but it will only be muscles, water and bones. Consider how to determine the percentage of fat in the body:

• Special scales that determine the amount of fat in the body. It is up to you to decide whether to trust this invention of mankind, since it is impossible to accurately check whether the information you receive is true.
• You can carefully examine yourself in the mirror and determine the amount of excess fat. But it is difficult to objectively evaluate yourself, so this method is rarely accurate.
• Use to measure your waist and forearm. If there are fewer centimeters on the waist, and more on the arm, then your body fat and increases muscle mass.

Any of these methods is available to everyone, but with their help you cannot know the exact results. In addition, by evaluating general state body fat, you will not get specific numbers.

To find your body fat percentage using the Lyle McDonald method, you must calculate your BMI. To do this, use the formula: BMI = weight in kilograms / height in meters squared. Find your score below:

• BMI = 13-20. Then the percentage of fat is 13.5-24;
• BMI = 21-30. The percentage of fat is 25.5-39;
• BMI = 31-40. The percentage of fat is 40.5-54.

This method of determining the thickness of the fat layer is quite popular among girls, but there are other methods that allow you to calculate this indicator more accurately.

The most effective way to determine the amount of fat in the body

If you are interested in how to determine the percentage of body fat using medical equipment, then you should evaluate your financial capabilities. Even in public institutions, this method costs money, but it is the most accurate of all. It's being used professional athletes before the competition, when it is required to provide official data on the state of the body.

The essence of the method is as follows: special electrodes are fixed on the wrists and ankles, through which a weak electricity. The tissues of the body resist it, and the level of this resistance is measured by medical devices. You will know the result immediately after the procedure.

But this method has a significant drawback. If your body is disturbed water balance, the equipment may show incorrect results. Therefore, the procedure is usually carried out twice. When edema disappears in the body, the devices may show a lower percentage of fat than the previous time.

Such an analysis does not need to be carried out without the need or a special referral from a doctor, it is better to use other methods to calculate the amount of body fat.

Underwater weighing method

The ideal weight for height and age can only be determined by taking into account the amount of fat in the body. The method of underwater weighing gives the most accurate result of all methods known today.

The essence of the underwater dimension is this: when a person is completely immersed in water, he loses the amount of weight that he displaced from the container in which he is. After the procedure, a person is weighed on conventional medical scales, and experts compare the weight in water with body weight on land. After carrying out certain calculations, the amount of fat in the body is calculated.

Using a caliper for women

To find out the percentage of body fat (the norm for women must be strictly observed, since this greatly affects overall health indicators), use the caliper. This is a device that measures the thickness of the fat layer in any part of the body.

So, how to determine the percentage of body fat using a caliper:

1. Find out the thickness of one fold of fat on the back of the shoulder;
2. Calculate the thickness of the lateral crease between the ribs and the thigh bone;
3. Measure the thickness a little back from the navel;
4. Use the formula: (the sum of all three folds in centimeters + the same figure squared + 0.03661 * the number of your years) + 4.03653.

You need to practice to independently calculate the percentage of fat in the body. The norm for women - the exact results are calculated 3 times. With this device, you can calculate the amount of fat in men.

Using a caliper for women and men

The fat calculator below is fairly accurate, but it does take some practice to get reliable results. So, to find out your score, follow the instructions:

• Find out the thickness of the fold on rear surface shoulder.
• Measure the thickness of the fat pad on the front of the shoulder.
• Calculate the thickness of the fold and on the abdomen.
• Add up all your scores.

To find out the amount of fat in male body use the following data:

			50 years or more

To find out the fat content in the female body, use the table:

			50 years or more

This method allows you to find out the exact indicators. Plus, once you get the hang of it, it's easy to use. The disadvantage is that sometimes it is difficult to take measurements on your own, you need the help of another person.

The human body is a very complex mechanism. The normal fat content in it for an ordinary person and an athlete is different. From 10% for women and from 3% for men is a necessary indicator. A low percentage of body fat indicates that you need to gain weight urgently, otherwise you may experience health problems.

Up to 31% body fat for women and up to 25% body fat for men are normal numbers. If your figures exceed them, you need special diet and exercise to reduce body fat. The sooner you start fighting overweight, the more time your body will have to normalize all metabolic processes.

So one needs to know the percentage subcutaneous fat in the body to control body weight and prevent health problems associated with underweight or overweight.

Which indicator to choose is up to you. But do not neglect even the most simple ways in order to at least approximately know how much your body fat is normal. Remember that not only your appearance but also health status.

So fat. He plays mass important roles in our body. From how healthy our skin looks and how firm, supple and pleasant it feels to how well our hormones are, many of them are not produced when the percentage of body fat is too low.

In short, recently I have again changed the approach to food, to training, and in general to the psychological side of my fitness and my ideals of the female body. I am working on the mistakes that I have made and putting up with my body. I’m thinking of making a material about these mistakes, but the main one lies in the terrible word “fat”.

How much fat should be in a healthy body

Namely: for a long time I did not get fat in the diet (on average, it turned out 30-40 g per day) and too zealously pursued a low percentage of fat in the body. Why this is very bad will be discussed in today's article. But if we talk about nutrition, today I try to eat at least 80-100 g of fat per day. And I deliberately increased the percentage of body fat from 18-19 to 21-23. Yes, at first it was unusual to perceive myself after 18%, but my priority is still health.

The idea of ​​this article belongs to the guru in the field of health and healthy eating- Dr. Andrei Beloveshkin. Actually, the article was co-authored with him. More precisely, it was created by him in collaboration with me.

So fat. It plays many important roles in our body. From how healthy our skin looks and how firm, supple and pleasant it feels to how well our hormones are, many of them are not produced when the percentage of body fat is too low.

I have already touched on this topic: with a lack of fat in the body and fat in food, the first thing with suffers in the female body - this is the reproductive system and reproductive function. The body begins to save resources, and gradually disables the functions that it can do without and ... survive. And why should he think about procreation if he himself is now in danger? ..

Let's figure out why fats (both those that we eat and those that we wear on ourselves) need to be understood, forgiven and pardoned.

It is important to ensure that the external fat does not fall below the acceptable minimum.

As long as subcutaneous fat does not exceed the norm, it is good. Because fat produces special hormones that protect our heart and blood vessels. And, as I wrote above, there is a minimum of subcutaneous fat, without which the normal functioning of the hormonal and reproductive systems is impossible.

Subcutaneous fat is aesthetics, all the smooth curves and outlines of the female body. Without subcutaneous fat, the body becomes senile-male: rough, dry, angular, with translucent bones and muscle bundles. A certain supply of subcutaneous fat is also needed for the “calm” of the body. When the body is under stress, it is concerned with only one thing: to survive. Therefore, it begins to push fat into the liver, into the heart, into the walls of blood vessels.

You can measure subcutaneous fat scientifically - by measuring the thickness of the folds in different places. You can try to control through the numbers on the scales (but here is a nuance: it is impossible to determine the percentage of fat and dry mass).

I have long come to the conclusion that the easiest and most reliable way is a mirror. Undress, stand in front of a mirror full height and… look. No, not in the vein of “Fu, I'm fat!”, But you adequately consider everything that hangs or does not hang down.

If there is too much adipose tissue in the body, it will give out folds, tuberosity, cellulite, abdomen, axillary and patella ridges. Yes, and in general general form. If it doesn't hang anywhere, then everything is in order. Veins, protruding tendons, cubes and individual bundles of muscles are a sure sign that there is not enough fat. And you are at risk. Yes, yes, that's what I'm saying. You didn't think so. No belly wreaths. No dry muscles. I really want children in the future, to be honest. And I really don’t want problems with the hormonal background.

Therefore, let the dry bodies remain for the fitonies who are trying to make money on this. People who want to stay healthy need to understand that artificially created excessive dryness of the body is not healthy. I emphasize: redundant. Lest you read this as an excuse for gluttony and obesity.

Speaking in numbers, 20-25% fat is the norm for a woman. The maximum excess fat is up to 15% excess body weight if it is subcutaneous fat (and not internal). When it falls below 9-10%, the body goes into a serious deficit, which causes the entire system to fail. For men, the critical threshold is lower - 4-6% body fat.

If you don't eat enough fat every day, your body will lose weight for a while, yes. It will please you. Only on the sly, our cunning and very smart body will slowly turn off the extra light so as not to waste energy, as it seems to it. And so that later you don’t have to work all your life to replace all your electrical wiring, it’s important not to come to this.

Experts recommend eating at least 1 gram per kilogram of body weight, but according to my feelings, the body still needs more. Especially to that body, which, like mine, is constantly in motion and in mental work. Therefore, today I try to eat 1.5-2 grams, depending on the intensity of the day. By the way, a diet rich in fats also saturates better. Therefore, after 1.5-2 hours there is no desire. And I want in 4 hours.

It is also important to control subcutaneous fat so that it does not fall below normal! When the level of subcutaneous fat is below 7%, women go into deficiency mode, hormonal failure and menstruation stops. With a prolonged absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Men are also not so happy. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Overrelief is the lot of professional bodybuilders and it is harmful. If you already wear a couple of extra pounds, then it's better to do it on the buttocks than in the liver.

Control the energy balance: income and consumption

Energy balance is the ratio of the number of calories we get from food to the calories we burn during exercise. The difference between total calorie intake and calories burned physical activity, is the available energy for which the body can roam. More precisely, use it to maintain life and yourself.

Lately, I've been eating about 1700 kcal per day(and it's still not enough! but I'm working on an increase). Fortunately, I stopped eating at 1200 kcal. Because objectively, at my level of brain and physical activity, this is not enough. According to the most conservative estimates, one workout costs me 400 kcal. But this is according to the most modest - I can burn 800! But still, let's start from the average value of 400 kcal.

This means that for everything about everything my body has 1300 kcal per day. He can distribute it to his internal affairs and other goodies. There is such a thing as a basic need, or basic exchange. This is the minimum energy that we need just to live and function normally.. And do nothing about it. Just lie down. As you can see, even now, having increased the daily calorie content of the diet, I underfeed myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details - further.

If you do not give the body energy for basic needs, slowly but surely this will lead to problems.

How to find out your balance?

First we need to find out the percentage of body fat. My average body fat percentage now is - 23% (9 months ago it barely exceeded 18%, and now I look at those photos and understand: well, thin, well, a tomboy, no ass, only bones - so what?).

Fat can be calculated using special impedance scales, or a bioimpedance device. The percentage of fat can be calculated on a special calculator different ways and choose the middle one.

Dry weight is calculated by the formula: lean body mass (fat free mass) = current weight - (current weight x current % body fat).

My weight today is 56 kg, and the proportion of fat is 0.23 (23%). I think for myself:

Dry weight = 56 - (56 x 0.23) = 43 kg.

The minimum available energy required is 30 kcal per kilogram of dry body weight. At a level below 30 kcal, your sex hormones will “fall in”, and if you drop to 25 kcal (the notorious almost 1200 kcal per day), the thyroid gland will most likely start to act up. After reducing to 20 kcal per kilogram, real problems with head.

Optimal for a normal life, well-being, without a threat to health and almost without a threat to the figure - this is 40-45 kcal per kilogram of dry body weight (body weight without fat - we have already figured out how to count it above).

This means that for my 43 kilos dry weight, my caloric intake should not be less than 43 x 30 kcal/kg = 1290 kcal.. And that's just the minimum basic requirement! And for almost a year I gave so many calories to my poor body for life, work, and training ... Do not repeat! Although it is very easy to get hooked on a low-calorie needle, because it gives a quick result. At what cost is another question.

My base calorie optimum: 43 * 45 = 1935 kcal. Since I do not lie on the couch all day, then this figure must be multiplied by a correction factor depending on physical activity.

Many of you have seen this list, I'm sure:

1.2 = sedentary image life, sedentary work, very little or no sports activities

1.3-1.4 = light activity (some daily activity + light exercise 1-3 times a week)

1.5-1.6 = average activity (training 3-5 times a week)

1.7-1.8 = high activity (active lifestyle and hard training 6-7 times a week)

1.9-2.0 = extremely high activity (sports lifestyle, physical labor, daily workouts etc).

I now have an average activity and a correction factor of 1.5. So my minimum is 1.5 * 1290 = 1935, and the optimum is 1935 * 1.5 = 2900 kcal. Assuming that now is mine daily calorie content is 1700 kcal, then my energy balance is negative (even taking into account the minimum requirement, more than 200 kcal are missing).

You can fix this by reducing the intensity (or frequency) of your workouts or by increasing the number of calories. Let's say in my case, adding two eggs (180 kcal) or one avocado (205 kcal) will help me. Or skipping half a workout (200 kcal) - and this will be enough to balance your energy balance. But I prefer to leave my gym as it is, and at the same time eat more.

To be honest, I’m already increasing calories, I don’t weigh food and don’t bother with accurate calorie counting - I just eat. And so good for the whole body, so calm. I'll watch a little more and then I'll tell you. But even visually there is a difference. By the way the skin looks all over the body, for example ...

Why is it important not to go negative for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.

And here the action movie begins: the metabolism slows down, the work of the thyroid gland and sex hormones worsens, mood and energy drop, depressiveness and irritability appear. In addition, the body will still accumulate internal (bad) fat, sacrificing muscle.

Therefore, Andrey Beloveshkin strongly recommends: even losing weight or maintaining your normal weight, we should not go beyond 30 kcal per kilogram of dry body weight for more than 2-3 days. In no case do not do as they advise: "eat less, train more." This will lead to the fact that you will reduce body weight, but increase the amount of bad (internal fat).

I’ll add from myself: be reasonable, don’t listen to those who advise you to live on one lettuce leaf and kill yourself in training. Treat your body with respect, and it will thank you. Do not gesture, otherwise the body will respond with even more tin. Restoring metabolism and hormonal levels, treating the reproductive system is long, difficult and costly in every sense.

Watch the amount of internal fat!

“The most dangerous is internal fat, which is hidden in the stomach. It disrupts the work of hormones, worsens mood, causes illness, weakness and chronic fatigue. Its excess provokes cravings for all sorts of addictions: from sweets to drugs and addictive relationships, ”says Andrey.

But the most unpleasant deceit lies elsewhere, friends. bad fat, which grows against the background of hunger strikes, drying, chronic overload and stress, can "melt" our body. Change its composition and kill the quality.

This means that disturbed sex hormones and stress hormones "reprogram" our fat cells."Reprogrammed" fat begins to behave indecently, which leads to the appearance and strengthening problem areas: we seem to be thin, but cellulite on the hips, buttocks and even calves blooms luxuriantly! And even more noticeable than before.

What does a normal average girl do in such a situation? Right! Nervous, starving, training until fainting and… the circle is repeated. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.

Twin studies have shown that only 20% of the accumulation of internal fat can be somehow explained by genes. Everything else is nutrition, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but even people with normal weight can have it: athletes, models, petite girls.

Now we will look at how to track the amount of internal fat and health status using ... tape measure. This block will be useful to those who are interested in a little self-examination, they say, how am I doing now?

The key in our study is the waist size. Almost all other indicators dance from it. After all, it is in the abdomen that the internal fat is hidden.

We take the tape. We give it into the hands of an experienced doctor Andrei Beloveshkin. We take one fitness blogger as a model and experimental subject. Who is not afraid to show you the whole truth of his body.

« Waist circumference should be measured midway between the lower edge of the lower rib and the top of the pelvic bones(as an option - in the narrowest place, usually at the level of the navel or slightly higher). When tightening, you should slightly stretch the tape, with an effort similar to lifting an empty mug. When measuring, the tape should be parallel to the floor. Stand still, arms at your sides, breathe calmly, measure as you exhale. Measure several times until there is a difference of no more than one centimeter, ”recommends Andrey.

Hip circumference can be measured at the widest part of the buttocks- we determine it visually, ”advises the doctor.

Neck circumference is measured at its narrowest point:

Thigh circumference - in its upper third:

My results: weight 56 ​​kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, belly height 17.5 cm, hip 55 cm. Fat percentage 23%.

1. Waist.

My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is already a boy's story - I'm still for femininity. The normal waist circumference for women is up to 75 (80) centimeters, from 80 to 88 centimeters is an increase in weight, over 88 is obesity. In men, normal parameters are up to 94 centimeters. Wide waist reduces your attractiveness and doubles your risk of premature death from any cause. This also applies to people with normal and low weight!

2. Hip-waist ratio.

My ratio is 67 x 96 = 0.70 (ideal).

“The ideal numbers are 0.7 (0.65-0.78) for women and no more than 0.9 for men. Normally, this index should be less than 0.85 for women and less than 1.0 for men. A good hip-to-waist ratio increases attractiveness, intelligence and libido, and reduces the risk of many diseases (cancer, infertility, diabetes). The hip-to-waist ratio is one of the best indicators of health, ”comments Andrey.

Immodestly I will add: mmmmm, bend!!!

3. Height to waist ratio

My ratio is 67 x 170 = 0.4 (excellent). The norm for this index is less than 0.5 for men and women.

4. Body shape index - an indicator of the risk of getting sick

The body shape index shows the relationship between waist circumference, height and weight. The formula is complicated, let's use a calculator. In addition to numbers, this index also gives a picture that shows where we are on the risk scale.

My body shape index is 0.0723 which is normal. At the same time, the calculator also calculates the relative risk. I have it equal to 0.76. This figure means that my risk of disease is less than the average (average risk = 1). The higher the number, the higher the risk of disease.

The circle on the graph is me / The further to the left and lower the circle is, the better. The higher and to the right - the more dangerous.

5. Conical index (K-index).

“The formula is complicated and I didn't find a calculator. Therefore, we divide the weight in kilograms by the height in meters, extract the square root from this (in the standard calculator, the sqrt button) and multiply it by 0.109.

0.109 x (square root of 56/1.7) = 0.63.

Then we divide the waist in meters by the resulting figure: 0.67 / 0, 63 \u003d 1.063.

So my conic index value is 1.063.

For men, the norm is a cone index of no more than 1.25, and for women - 1.18.

The higher the index, the more people similar to a cylinder rather than two cones converging at the waist. And the higher the risk.

6. Neck

We measure at the narrowest point. My value = 30 cm (excellent). For women, the neck circumference is not more than 34.5 (more strict norm is 32 cm) cm, for men the neck circumference is not more than 38.8 cm (more strict norm is 35.5 cm).

7. Waist-to-hip ratio.

My ratio: 67/55 = 1.22 (excellent). Normally, this index is less than 1.5 for women and less than 1.7 for men.

8. Belly height.

My value: 17.5 cm (excellent). The norm is up to 25 centimeters.

“The height of the abdomen is the smallest distance between two horizontal lines: lying on the surface of the abdomen and touching the back vertebra. Measure with your back pressed to the floor and bending your knees, at the level of the sacrum. By the way, a belly height above 25 cm is the risk of developing Alzheimer's disease if you survive a heart attack at 50, ”says Andrey.

The conclusion suggests itself: I recognized the alarming signals of the body in time, returned an adequate amount of fat to the diet and fat under the skin. All my health markers are in excellent condition.

I stopped gesturing and testing the body for strength. I am very sensitive and attentive to him. I listen. I make sure not to dry out, but not to swim. And, as a small experiment showed, everything is not in vain. Health markers are normal, which means I can continue to live in peace. What do you wish!

I want to express my gratitude to Andrey for this article, for all the information that he collected.published.

Tatyana Kurbat, Andrey Beloveshkin

If you have any questions, ask them

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

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Visceral fat: norm, critical level and its consequences

Visceral fat- natural fatty tissue in the human body, accumulating in the abdominal cavity, with inside. It is a natural concussion compensator that protects vital organs and maintains them in the right position. No wonder its name, translated from Latin, sounds like “insides” (viscera).

How does visceral fat affect health?

It is extremely important because:

• represents a natural "cushion" for many internal organs;
• warms everything that is located in the abdominal cavity, not allowing to overcool;
• keeps the organs in their proper position and protects them from any concussions.

Thus, the intestines, stomach, pancreas, liver and other components remain healthy and are not in danger of inflammation due to critically low temperatures.

However, excess carries no less negative consequences. For example, these adipose tissues:

• minimize insulin sensitivity;
• accumulate hormones, provoking the risk of diabetes;
• cause multiple health problems.

Interestingly, with age, internal accumulations tend to redistribute, even if a person’s weight has remained constant over a long period. Most often they are localized in the lumbar region after menopause. Thus, accurate data on the level of internal deposits in the body will help prevent the threat of heart and vascular diseases, jumps in blood pressure and type 2 diabetes.

It is worth remembering: even with a normal amount of fatty tissue, an excess of this type of fat accumulation can be observed. Balance analyzers Tanita BC-601 and BC-545N. will help determine their optimal ratio on a scale from 1 to 59.

In the first case, there is no reason for concern. In the second - there is, with the risk of negative health consequences. Therefore, it is worth thinking about reducing the volume of internal adipose tissue by any healthy methods.

Consequences of deviations from the norm

If there is a lack of this type of visceral deposits, then dryness of the skin, a decrease in turgor, wrinkling, prolapse of the spleen, kidneys, and intestines can be observed, which threatens them with serious dysfunction. There is also irreversible anorexia and the risk of prolapse of vital organs with any increase in internal abdominal pressure.

If there is an excess of internal accumulations, then there is a threat of fat penetration into the blood with an increase in cholesterol levels and the development of atherosclerosis, including the coronary vessels that supply power to the myocardium and brain. This provokes hypertension, memory loss, headaches, heart attacks. This also includes the risk of hormonal imbalance, diabetes, metabolic syndrome, asthma and allergies.

The level is less or more than normal: what to do?

Persons with a severe lack of visceral fat are prohibited from any active physical activities and exercise. Fitness, lifting weights over 1 kg, as well as prolonged coughing and sneezing can cause them to prolapse or displace their internal organs. Therefore, where recovery is more important sufficient level of internal fat reserves.

If there is an overabundance, you should reconsider your lifestyle, adjust your diet, get addicted to exercise- from elementary running to visiting the fitness center. But before that, we recommend that you go to the doctor to clarify the diagnosis and possible prohibitions.

One of two models of balance analyzers Tanita BC-601 and BC-545N will help you control the data. To do this, they are provided with an appropriate function and display of readings on the display. Analyzers can be bought in our shop co discount 5 %. H To get a discount, use the promo code: DISCOUNT2017

Determining the percentage of body fat is the only accurate way to evaluate the effectiveness of or. At the same time, the “usual” figure on the scales and weight in kilograms can distort the real situation, since, for example, during the period of weight loss, the body tends to replace part of the lost fat with water.

Calculating the percentage of fat in the body is simple - for this you need to divide the fat in the body fat mass for the total weight. For example, if you have 10 kg of fat with a total weight of 70 kg, then the percentage of fat will be 10/70 = 14.3%. However, the key difficulty is that you need to know exactly how much fat you have.

Ideal Fat Level

For men, 6-13% body fat means a toned athletic physique and enough relief press, 14-17% - good physical shape with a small amount of fat reserves in problem areas, 18-25% - average level forms, above 25% - obesity.

For girls, the figures for the level of fat in the body are slightly higher - an athletic physique is characterized by 14-20%, a good physical form- 21-24%, average fat level - 25-31%. It should also be noted that the level of fat below 10% is quite dangerous for the female body and leads to the cessation of the menstrual cycle.

Electronic body analysis systems

The action of electronic systems for analyzing body composition and determining the percentage of body fat is based on passing extremely weak and safe electric currents through tissues and then analyzing the speed of passage and the percentage of signal loss. Adipose tissue delays the signal, while water and muscles conduct it almost entirely.

In fact, this method does not determine the percentage of fat in your body, but only compares the indicators with the average numbers stored in the device’s memory and shows approximate result. The final error depends both on the number of measuring electrodes, and on body temperature, the presence of food in the stomach, and other factors.

Floor scales for body composition analysis

Floor scales with body composition analysis function are one of the least accurate methods for measuring body fat. By sending a weak current through one leg, the balance "waits" for it on the other and determines the percentage of losses. Unfortunately, the resulting loss of signal can be caused by many reasons, and not at all by the actual composition of the body.

It is also interesting that many similar scales (both expensive and cheap) record the results of the last weighing in memory - after re-measuring after a few minutes, they only give out the old figure. Since the value of the percentage of fat does not change, the person mistakenly believes that the scale has determined it accurately. This is the intention of the manufacturer.

The most accurate electronic scales

Unfortunately, most electronic scales for determining the level of body fat show an extremely inaccurate figure - in some cases, the result may differ from the real one at times. The only reliable way to use electronic scales will be to follow the trend - let the number lie, but it is important to increase or decrease over time.

The presence of additional handles significantly reduces the error and allows you to determine the fat content in the body more accurately - however, such scales are much more expensive than usual ones. The price of professional scales of the Tanita brand can reach up to 200 thousand rubles, and home models from this brand cannot cost less than 15-20 thousand rubles.

Measuring fat with a caliper

The simplest and most accessible method for determining body fat is to measure the subcutaneous fat fold with a caliper-like device (“caliper”) and compare the result with a calculation table. This table contains a comparison of the thickness of the fat fold in millimeters and the approximate percentage of body fat.

Although caliper measurements are more accurate than simple electronic scales with a body analysis function, this method does not take into account the existence of . But, again, for assessing the progress of a fat burning diet or when training for cutting, a home measurement of fat levels with a caliper is the easiest.

How to measure body fat with a caliper?

The technique for taking measurements to determine the level of fat using a caliper is simple - you need to stand up straight, determine a point 10 cm to the right of the navel at a height of 3-4 cm from the edge of the protruding femur, then pinch the skin and fat in this place, and then measure the thickness of this clamping with a caliper (or, in its absence, with a caliper).

The result of the measurement in millimeters and your age is compared with the table below - at the intersection is a figure showing the predicted fat content in your body. The table also shows whether this indicator is in the high, medium or low zone. As FitSeven wrote above, these data are different for men and women.

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To calculate the percentage of body fat, you first need to determine the physical mass of fat reserves in the body. The only direct method for determining this figure is weighing in a special bath (this method is used in sports), and all other methods are indirect and may contain a significant measurement error.