Yes, of course you can reduce your body fat percentage. However, in this post, I am going to reveal to you the safest, most enjoyable, and fastest way you can reduce body fat percentage.
Before you start doing anything, you need to find out what your goal is: Do you want to focus on building muscle? Or do you want to focus on losing body fat? Both things are possible at the same time but if you want fast results, you should focus on one thing at the time.
What is Body Fat Percentage?
You will need to know what your body fat percentage is to know what your goal is.
If you already know approximately what your body fat percentage is, skip this part of the post and read the ALTERNATIVES below.
What is body fat percentage? According to an article on Wikipedia “The body fat percentage of a human or other living being is the total mass of fat divided by total body mass; body fat includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions.”
How to Measure Body Fat?
There are different ways to measure body fat percentage:
- You can see yourself in the mirror and guess what your body fat percentage is. (This method is the most inaccurate way to measure, but also the simplest and cheapest)
- You can use a set of body fat caliper, they cost around $5 on amazon. With calipers, you simply pull the fat away from your muscles, pinch them with the caliper, take the measurements, and look at a chart to figure out your body fat percentage.
- You can take measurements (like the US Navy measurement or the YMCA measurement), to calculate your body fat percentage.
- Or you can pay for sessions of DEXA scanning and/or water displacement.
Alternatives / What to do next? (Only Choose 1)
First Alternative (Lose Fat)
If you are someone above 15-17% body fat, then burning fat is what you need to focus on. If this is you, click on the “Lose Fat” button below and you will find exactly what you have to do in order to lose fat and maintain, or even build a little bit of muscle.
The body fat percentage I will recommend aiming for is somewhere around 8%-12%. Once you achieve that level of body fat, you can start to focus on the second alternative, building muscle.
Second Alternative (Build Muscle)
If your body fat percentage is under 15%, then building muscle is probably what you want to focus more on. If this is you, click on the “Build Muscle” button below and you will find exactly what you have to do in order to build muscle while staying lean.
I would recommend staying on this alternative until your body fat percentage rises up to around 15%, which will take some time depending on the individual (around 1-3 years, or even more if you are somebody who has a fast metabolism).
Third Alternative (Build Muscle and Lose Fat)
You can also lose fat and build muscle at the same time, but keep in mind that building muscle and losing fat at the same time is a slower progress. This alternative is for people that are already happy with their body and don’t mind on doing things more slowly. If this is you, check out the “Warrior Shedding Program” by Greg O’ Gallagher to learn more about this alternative.
Fourth Alternative (For Woman)
If you are a woman, feel free to check out the Kinobody Survey below to find out your goals and how to exactly achieve them.
Not sure what your goal is yet?
By now you should have picked an alternative. If you are not sure yet on which alternative is the ideal one for you, feel free to do the Kinobody Survey below to find out what your goal is based on your answers.