The IGC is a value that can vary slightly in men and women. In this article we tell you what percentage is the most optimal.
The body fat index is a value that refers to the amount of stored fat that a person has, taking into account factors such as age or gender.
In the case of men, an optimal percentage should be around 16-20%, while in women it ranges between 20-25%. This is because the female body produces more estrogen and therefore is more prone to accumulate fat in certain areas.
It is also important to point out that it is normal for this index to gradually increase over time. Your metabolism’s big fault is that it becomes more unstable when you’re turning years old.
Food and exercise are essential when reducing the GCI
To achieve an optimal fat index, it is necessary to practice healthy lifestyle habits such as opting for a healthy and balanced diet, together with a daily and constant physical activity. A good way to achieve this is through high intensity exercises (also known as ‘HIT’) and with which results are achieved in less time.
We must also abandon sedentary lifestyle and other harmful vices such as tobacco or alcohol. Anyway, if you want to lower your IGC, we advise you to put yourself in the hands of a nutritionist to study your case better.
How is the body fat index measured?
There are different methods when measuring body fat. One of the most widespread is that of anthropometry, a system that consists of a set of measurements directed to the most important parts of the body such as the thorax, the head, the torso, the arms, the thighs, the calves, the waist or hip.
To perform all this process, analog or digital lipocalibres are used. When all the samples are taken, a series of calculations are made through some equations so that, in this way, the IGC of the analyzed person can be more accurately known.
On the other hand, there are also bio-dependence equipment such as scales with electric sensors for the hands and feet. These are devices that send a current of energy between two points of reference with which you can know more in detail the percentage of accumulated fat.
What happens in your body when you burn fat?
There is a lot of talk about fat burning training, but what really happens in your body? It is likely that at first you feel a greater appetite, it is logical for the extra expense you are doing in training but your body will end up adapting to the new sensation. At the nutritional level you can eat more quantity but without excesses and choosing food carefully.
If you prolong the training over time you will see how your muscles will be more defined as part of those subcutaneous fat that rounds the forms will disappear. You will also notice that you are more efficient in aerobic sports, partly because of the training itself and partly because the loss of fat means that your muscles have to make less effort when moving less weight.
As a result of training, your muscles will slightly increase your metabolism, and probably increase a little volume. That will cause your energy consumption to increase, even when you are at rest. Therefore, when the loss is due to exercise and more muscle mass is formed, an “en bloc” reaction occurs: you lose fat, then your metabolism becomes active and it is easier to lose fat. On the contrary, if each time you are less active the reaction would be the following: you accumulate more fat then the metabolism goes slower so it is easier to accumulate fat.
With diet alone, without exercise, it usually happens that the body reacts to fat loss by slowing down the metabolism, making it increasingly difficult to lose weight even if in the end we starve ourselves. Hence, combining exercise and diet is key: “Sport is the king, nutrition is the queen and together they make the kingdom”.
Body fat calculator
Estimating your percentage of body fat helps you to better compensate your body composition, as well as calculate the amount of calories your body requires as well as your macronutrients as well.
The following calculator uses the formula to estimate an individual’s body fat percentage, created by the Armed Forces of the United States.