EstimatedEst. Read Time: 6 minutes
How Many Calories In Sushi?

CALORIES IN SUSHI: THE FACTS

When most of us think of sushi, we do tend to think of a ‘healthy’ food. 

And it’s true – many fish and seafood including raw salmon, mackerel, herring, tuna and crab are an excellent source of protein and Omega-3s.  The nori seaweed used in the sushi rolls, seaweed salad and miso soup is rich in magnesium, calcium, folic acid, iron, iodine and various antioxidants.

However, there are a variety of ways that some of the most popular sushi rolls and other types of sushi can pack a whole lot of extra calories that we might not be aware of.

Some of our the most popular sushi rolls and other types of sushi can pack a whole lot of extra calories that we might not be aware of.

In seeking out calorie counts online, different sources seem to disagree heavily on the caloric values of most sushi dishes.  While some websites call sushi a healthy diet food, others warn of high calorie and sodium intake that we might not suspect.  This is because  some of our favorite treats at the Japanese restaurant do really add up in extra calories.

With a little pre-planning, however, you can make the healthiest choice with lower-calorie options. Let’s have a look at some of the most healthy options and worst choices at your favorite sushi spot, and what high calorie culprits to watch out for!

nigiri sushi with chopsticks

 
 

HIGHEST CALORIE SUSHI

As you may have suspected, some of the sushi dishes with the highest calorie content are the rolls.

While super tasty, these are often packed with mayonnaise or cream cheese, topped with sugary sweet sauce or battered and fried in tempura.  They also may contain more white rice than you’d think!  Let’s have a look at the breakdown:

  • Mayonnaise – Adds up to 90 calories per tablespoon
  • Cream Cheese – Adds up to 51 calories per tablespoon
  • Soy Sauce – Adds up to 70 calories per 3.75 oz and a TON of sodium
  • Eel Sauce – Is basically soy sauce and sugar
  • Sushi Rice – Most sushi rolls will contain a whopping cup of white rice per roll or more!  If you’ve ever seen one made, you’ll witness how this particular type of rice can be packed and smooshed down unlike any other, allowing the chef to really pack in the carbohydrates.  One cup of sushi rice contains about 422 calories.  And that’s just the rice!  Brown rice is an option at some restaurants, and while healthier because of the additional fiber, has a similar calorie count to white rice.

The average sushi roll with raw fish, white rice, avocado and seaweed ranges between 300 – 400 calories per 6 – 8 piece roll.  Let’s have a look at some of our favorite rolls and their calorie breakdown:

  • Philadelphia Roll – Raw salmon avocado roll with cream cheese – 300 calories
  • Spicy Tuna Roll – Raw tuna, avocado and spicy mayonnaise – 300 calories
  • Eel and Avocado Roll – 372 calories
  • Shrimp Tempura Roll – Shrimp inside and then battered and deep fried – 508 calories
  • Rainbow Roll – Avocado and/or crab inside with avocado and large pieces of fish on top – 476 calories.  But here the additional calories come from avocado and fish.

When choosing rolls, it can be helpful to keep the following in mind:

  • “Spicy” generally means mayonnaise with spicy pepper
  • “Crispy” indicates that something has been fried like Shrimp Tempura or that there are tempura flakes on top
  • “Tempura Roll,” “Spider Roll,” and “Dragon Roll” are code for breaded and fried – these are about as healthy as a French fry

OTHER SUSHI HEALTH CONCERNS

Apart from being deceptively high in calories, there are a few other concerns when eating sushi that are important to note.  It can also boost sodium intake because of the soy sauce, so it’s important to choose reduced sodium soy sauce.  It’s important also to be mindful that even fresh fish like raw tuna, salmon and mackerel can contain high mercury levels.  Health Magazine states that you’d have to be eating sushi more than 6 times per week to get enough mercury in your diet to make you sick.  But, if you are pregnant, raw seafood must be avoided since it takes a lot less mercury to be harmful to an unborn fetus.

 
 

BEST LOW CALORIE SUSHI OPTIONS

If you wish to escape the sushi place without eating too many calories, sad as it is, it’s best to avoid the rolls altogether, even vegetarian options like cucumber rolls.

Below are some rice and rice-free options to help you keep calorie intake under control:

WITH RICE

If you just can’t palate your sushi without at least a little rice, here are two options that allow you to keep your rice consumption under control.

Nigiri – This is a piece of fish laying on top of a ball of rice.  Each piece has about 60 calories.  However, if you can’t feel full on about 6 pieces or less, you may be in for more calories than you planned.  To cut back on the rice somewhat, you can choose to eat only about half of the rice in each piece of nigiri.

Chirashi – This is a bed of sushi fish (sashimi) on top of a bed of rice.  Sometimes chirashi also includes egg and sweet sauce, so do beware of those additives.  If you choose this option, it may allow you to be more in control of the amount of carbohydrates you intake.

WITHOUT RICE

Sashimi – This is raw fish without any rice or carbohydrates, often served on a bed of vegetable like peeled carrot, cucumber, seaweed or daikon radish, all of which are very low calorie and will help you fill up.  Per ounce, sashimi calories range from about 25 calories (for white fishes, sea bass, etc.) to around 60 calories (for mackerel, tuna, eel and fattier fish like salmon).   To give your raw fish some flavor, dip it in reduced sodium soy sauce and wasabi (spicy paste).

Miso Soup – This is a small bowl of soup made of tofu, green onion and seaweed.  At only 70 to 80 calories, it’s a nutritious choice to accompany your sashimi and it will help fill you up!

Seaweed Salad – Another great accompaniment to your sashimi order and one of the healthiest options at the sushi joint, this is a tasty and nutritious salad with fresh vegetables at only 130 calories per cup.

With a little careful planning and advanced knowledge your trip to the sushi restaurant can be a great time to get those healthy omega-3s into the diet.  In our X-Factor Meal Plans that accompany all of our ATHLEAN-X programs, fish and lean protein are integral parts of our balanced diet.  We recommend you eat 5 – 6 times per day and include lean protein at every meal.  This will not only help you speed up your metabolism to burn fat faster, but will also give your muscles the energy they need to work their hardest during your workouts.

Looking for a nutrition plan that helps you make the best choices for your fat loss and nutrition goals?  Our X-Factor Meal Plan that comes with every one of our ATHLEAN-X programs makes it easy for you!

There’s no counting, measuring or tracking involved!  Check out this helpful tip for how to divide up your plate for best results, and then read on to see how our X-Factor Meal Plan helps you tailor your nutrition to your specific goals!

 

 
 
EstimatedEst. Read Time: 7 minutes
how to make broccoli taste good

HOW TO MAKE BROCCOLI TASTE GOOD

Broccoli is our favorite green vegetable because it’s totally packed with nutrients, is easy to prepare and has a nice mild flavor. 

Since many other of the healthiest green vegetables have strong bitter flavors (such as kale, chard and spinach), broccoli’s milder flavor gives it a serious advantage.  It makes broccoli TOTALLY versatile in the kitchen!

It’s easy to get bored with broccoli if you just eat it steamed each day, but there are a whole host of ways you can spice it up and make it more flavorful so that you, and even your kids, won’t be able to resist it!

We’re going to give you 10 easy ways to cook broccoli… so easy in fact that they don’t require a real recipe!

Since many other of the healthiest green vegetables have strong bitter flavors (such as kale, chard and spinach), broccoli’s milder flavor gives it a serious advantage.

Even broccoli haters will find themselves buying fresh broccoli on a regular basis once they try these broccoli recipe secrets!

Any of these healthy broccoli dishes can be made with fresh broccoli or frozen broccoli florets.  While you are welcome to eat the broccoli stem if you like, it’s the green broccoli heads that have the greatest nutritional value.

Before we get to those, let’s look at some of the health benefits of eating this amazing super food.broccoli recipes that taste great

HEALTH BENEFITS OF BROCCOLI

Broccoli has many health benefits that should make it your healthy veggie of choice.

Broccoli contains calcium and magnesium, both of which are great for bone health and regulating blood pressure.  Just one cup of this fresh vegetable also contains the recommended daily allowance (RDA) of vitamin C.  Vitamin C is actually an antioxidant, which means it helps fight off free radicals that can lead to cancer.

As we all know, vitamin C is also a potent antihistamine and helps us avoid and fight off colds. But broccoli keeps you flu-free in other ways too!  It’s high in beta carotene, and contains trace minerals like zinc and selenium, all of which work together to strengthen the immune system.

Broccoli’s also great for eye health, thanks to the vitamin A and the carotenoid lutein.  The carotenoid lutein also supports heart health, along with vitamins B6 and folate which reduce risk factors for heart disease.

How many nutrients did we just talk about?  A LOT.  And there’s more I didn’t mention.  Broccoli definitely deserves its place on your plate every day!

 
 

Weight Loss Benefits of Broccoli

Can broccoli help you lose weight?  It totally can!

First, because broccoli is high in fiber, it will help increase satiety (fullness) at meals, aid digestion and decrease blood sugar levels.  It’s also super low in calories, so you really get a lot of bang for your nutritional buck!

The high levels of potassium found in broccoli promote muscle growth, so eating this green veggie regularly will support all your hard work at the gym!

Because broccoli is high in fiber, it will help increase satiety (fullness) at meals, aid digestion and decrease blood sugar levels.

Finally, the vitamin K in broccoli works with its calcium to promote bone health – super important to prevent fractures.

With all the potential health and weight loss benefits, why wouldn’t you eat this nutritious green vegetable every day?

Afraid you’ll get sick of it?

We’ll help make sure that doesn’t happen with the awesome broccoli recipe tips that follow!

10 Ways to Make Broccoli Taste AWESOME

Ok, now that we know why broccoli is so healthy for us, let’s focus on the fun part – making it taste amazing! 

Here are some quick easy ways to boost broccoli’s flavor and make you look forward to eating it!

1)      Crispy Roasted Broccoli with Garlic and Parmesan

This garlic roasted broccoli recipe is sure to turn broccoli into one of your favorite vegetables. Chop the broccoli into florets and one or two cloves garlic. Drizzle with it with one or two tablespoons oil and a little salt and pepper and bake for for 20 – 25 minutes in the oven.  Then top it with lemon juice, pine nuts and parmesan.  The broccoli will come out with a nice tender-crisp texture!

2)      Onions, Garlic and Butter

Garlic and butter help make broccoli taste irresistible. Simply sautee the broccoli in a pan with just a little butter, some onions and grated garlic and voila! Add a drizzle of lemon if desired.

3)      Cheesy Broccoli with Bacon Bits

Want to get a guy to eat broccoli?  This is the easiest way!  Bake the broccoli florets with a topping of cheddar cheese and bacon bits and a couple of garlic cloves. Make it lower calorie by going with light cheddar.  Yum!

broccoli cheese casserole

4)      Top With Hummus

Just steam the florets of broccoli over boiling water on medium heat until it reaches a desirable texture, and then top it with or dip it in cold hummus.  Not only does this taste great, it makes a great portable snack, too.  The fiber in the broccoli and the protein in the hummus help fill you up!

5)      Broccoli Dip

You can make a great low calorie dip by blending steamed broccoli, low fat yogurt, chives (or green onions), paprika and fresh garlic.  Dip carrots or raw zucchini in it!

6)      Broccoli Almandine

Super easy and tastes gourmet!  Steam the broccoli over boiling water first while sauteeing sliced almonds in a little bit of butter.  Stir in a little lemon juice and a pinch of Kosher salt and then toss it with the broccoli!  This could also work with cashews or macadamias.

7)      Spicy or Zesty Stir Fry

Stir fry it in a little olive oil with bell pepper, salt and crushed red pepper flakes.  It’s that easy!  If you want to make it zesty, add in a little orange or grated lemon zest, a tablespoon or two of orange or lemon juice and some black pepper. This makes an excellent side dish to pair with chicken or steak!

broccoli stir fry

 
 

8)      Make It Marinara

Pour some warm marinara sauce over steamed broccoli.  Top with a little parmesan or low fat mozzarella.

9)      Stir Fry In Sesame Oil

Sesame oil gives a distinctive Asian flavor, so this can make broccoli an ideal side with any Chinese or Thai inspired dish.  You can also toss in some green or red bell pepper if you like.

10)      Mediterranean Broccoli Salad

Toss some lightly steamed broccoli with some feta cheese, grape tomatoes, olive oil and red wine vinegar.

broccoli mediterranean salad

Now you see just how easy it can be to prepare a broccoli side dish or salad that is tasty and enjoyable.  If you really get into a broccoli groove, you can find plenty of recipes online for broccoli soup, classic broccoli slaw, and more. Go get you some of that broccoli goodness!

Looking for a nutrition plan that helps you make the best choices for your fat loss and nutrition goals?  Our X-Factor Meal Plan that comes with every one of our ATHLEAN-X programs makes it easy for you!

There’s no counting, measuring or tracking involved!  Check out this helpful tip for how to divide up your plate for best results, and then read on to see how our X-Factor Meal Plan helps you tailor your nutrition to your specific goals!

 
 
EstimatedEst. Read Time: 6 minutes
healthy snacks at 7 eleven

HEALTHY SNACKS AT 7-ELEVEN

So, we’ve all been there, and we’ll all be there again at some point. 

Sometimes we manage to get stuck away from the house, end up starving, and we don’t have a snack with us.

When this situation coincides with us also being on a road trip far outside of town or it being late at night, early in the morning, or a holiday, there may very few options for a snack besides fast food or a convenience store.

What do you do if you need to find a non-junk food option?  Make the best of the situation, of course!

That means making healthier choices even when we’re in the worst nutritional situations.

Of course there are dozens of snack options like chips in a convenience store, but not all will help you meet your goals.  Instead of giving in and eating junk food or fast food, we can still eat well, even with few healthy snack options available to us.

My advice? When choosing convenience store snacks, seek out protein sources and pair them with vegetables or fruit if possible!  These will help you fill up and stay satiated, whereas a carb fix might just make you hungrier sooner.

Any of these options make great afternoon snacks for on the go too, as they are portable and convenient!

convenience store snacks

HEALTHY SNACK OPTIONS AT CONVENIENCE STORES

Once you start looking, it’s not tough to find healthy snacks for on the go, even in a gas station or convenience store.

Here are 11 healthy options you can find in 7-Eleven stores or any gas station:

1)      Nuts

Nuts are a snack you can find at almost ANY convenience store in a small, snack-size package.  Go for peanuts, almonds or cashews.  Raw or roasted are great, but avoid candied or honey-dipped options.  If available, try to choose a nut that’s lower in sodium as convenience store nuts tend to be heavily salted.  Watch portion sizes (just a few nuts can really add up!) and eat with a fresh fruit and you’ll feel satiated for several hours! These are one of the best vegan snacks and protein sources available if you follow a vegan diet.

 
 

2)      Chocolate Milk

Chocolate milk is actually the post-workout recovery drink of many fitness enthusiasts and there’s a reason why!  It’s high in protein and it also contains some carbs, so it will give you the energy boost you need and help you feel full!

3)      Granola Bar or Protein Bar

Do proceed with caution on your granola bar choices, because some granola bars have more of a ‘candy bar’ nutritional profile.  Anything covered or drizzled in chocolate or some type of frosting probably contains a bunch of sugar.  Look for a granola bar with around 200 calories per serving, one that’s made with whole grains (like oats) and has low amounts of sugar. When it comes to protein bars, you also need to read the ingredient list, but they can be a great on-the-go snack for when fresh food isn’t readily available.

4)      Yogurt

Most convenience stores will carry a variety of dairy products including yogurt cups, and sometimes you can even find Greek yogurt which often contains upwards of 15g of protein per cup.  Any type of yogurt will do in a pinch, but if you’ve got a selection, go for a non-fat yogurt with fruit in it for the leanest, healthiest snack possible. Also choosing a yogurt with as few grams of sugar as possible is a safe bet!

yogurt snack

5)      String Cheese Sticks

String cheese sticks, cheddar cheese cubes or cheddar string cheese are a great on-the-go snack that can be paired with apples, meat sticks or nuts to create a healthy, filling mini-meal if needed!  If there you find a low-fat cheese option, all the better!

6)      Bananas or a Fresh Fruit Cup

Healthier snack choices are available in 7-Eleven and many other convenience stores, including fresh fruit and fruit cups.  Take advantage of this healthier trend among convenience stores and enjoy!

7)      Jerky or Salami Sticks

Beef jerky or salami sticks are excellent portable protein sources that can be found in mini-marts.  When combined with some fruit, a granola bar or a bit of cheese, they can make an excellent meal that can be eaten in a car.  If you have options, try to choose jerky or meat sticks with fewer grams of fat.

beef-jerky-snack

 
 


8)     
Trail Mix

A star among packable snacks, trail mix contains a perfect mix of carbs in the form of dried fruit, and nuts, an excellent source of protein and healthy fats.  Keep your eye on portion sizes because nuts are high in calories and have many grams of fat.

9)      Canned Tuna in Water

Canned tuna in water is my favorite gas station snack product.  You can’t ask for a better lean protein source than tuna.  Enjoy your tuna with some whole grain crackers, a bit of cheese or some fruit and you’ve got the perfect snack.

10)   Sandwiches

7-Eleven and other convenience stores offer a number of sandwiches under 400 calories, including some leaner options like chicken breast or turkey sandwiches.  The only downside to the sandwiches is that the condiments are already on them, so not as easy to control. The upside is that the nutrition information is right there on the sandwich box, making your choice easier.

11)   Veggie Cups or Salads

Along with its fruit cup options, 7-Eleven and other mini-markets have begun to include veggie cups and fresh salad in their offerings.  Many large gas station mini-marts do offer some salads, sometimes even with a hard boiled egg or chicken inside.  Also, if fast food is your only option, most chains offer some kind of fresh salad.  Go easy on the dressing, and you’ve got yourself a healthy, low calorie snack or meal.

fresh salad small

Looking for a nutrition plan that helps you make the best choices for your fat loss and nutrition goals?  Our X-Factor Meal Plan that comes with every one of our ATHLEAN-X programs makes it easy for you!

There’s no counting, measuring or tracking involved!  Check out this helpful tip for how to divide up your plate for best results, and then read on to see how our X-Factor Meal Plan helps you tailor your nutrition to your specific goals!

If you’re looking for a complete training and nutrition program, check out our ATHLEAN-X programs to see which one is the best fit for your goals and fitness level.

 
 
EstimatedEst. Read Time: 12 minutes
woman measuring body fat with calipers

BODY FAT PERCENTAGE WOMEN – COMPLETE GUIDE

If you’re still relying on scale weight to judge the success of your fat loss goals, you’re wasting your time.

Yes, I said it.

Stop looking at your scale weight for good, because it doesn’t give you a complete picture of fat loss or body composition, especially if you strength train.

Even BMI calculators, the medical hallmark for whether we’re ‘healthy’ or not, are based on weight.  According to BMI, if you fall into the healthy range of scale weight for your age and height, then you are at a healthy body fat level.

However, many professional female athletes with lower body fat levels and higher muscle mass fall into the ‘unhealthy’ category for body mass index. This tells you that BMI is not an accurate measure of health and that ‘ideal weight’ doesn’t really exist.

Many professional female athletes with lower body fat levels and higher muscle mass fall into the ‘unhealthy’ category for body mass index. This tells you that BMI is not an accurate measure of health.

If you’re working on losing fat, it’s also not a reliable calculation because it doesn’t take into account lean muscle or body water.

Bodyfat percentage is a much better gauge than scale weight when it comes to evaluating progress toward your fitness goals.

When you are working on losing excess body fat, focusing on scale weight could cause a decrease in motivation when the numbers on the scale don’t reflect what you hoped to see. By instead assessing body fat percent, you’ll have a much clearer idea of whether you’re meeting your goals!

Let’s take a look at whether an ‘ideal’ or ‘healthy’ body fat percentage actually exists, how to measure your body fat, and how to create a body fat target range for yourself.

HEALTHY BODY FAT PERCENTAGE FOR WOMEN

Let me be clear that there is no ideal body fat percentage for women!

Instead, this will depend on your specific fitness and body fat goals.  It may also depend somewhat on genetics, your natural body type or ‘build’, and fat distribution, which is how stored fat tends to accumulate on your specific body. Fat distribution in women also changes as we age.

Due to all of these factors, two bodies with the exact same body fat percentage could look pretty different.

Finally, if you’ve ever heard men talking about sub 7% body fat, remember that women naturally have and need more fat on their bodies than men.  For example, if you look at the chart below, based on the American Council on Exercise body fat ranges, the essential bodyfat range for women is 10 – 13% while for men it is just 2 – 5%.

Body Fat Percentage Chart Women

ace body fat chart showing bodyfat percent ranges for men and women

So, how do you know what your percentage of body fat currently is, determine a goal body fat percent for yourself and adapt your fitness and nutrition plan to reach that goal?

HOW TO MEASURE BODY FAT PERCENTAGE

There are a variety of ways to measure body fat percentage, but some of them are expensive and unfortunately many of them are inaccurate.

Let’s take a look at a few and their pros and cons:

WAYS TO MEASURE BODY FAT

  1. Online body fat calculator – Body fat calculators say they can calculate your body fat based on age, height, weight and activity level. Disregard these right off the bat, because they’re NOT accurate.
  2. Skin calipers – Otherwise known as a skinfold method, calipers give an estimate of body fat by having you pinch your fat in a few places throughout the body to measure bodyfat. Cheap ones are easy to find, but they can get varied results on the skinfold measurements based on who’s doing the testing, the accuracy of the areas chosen for testing and their testing technique.  It’s not uncommon to get a different body fat measurement when two different ‘testers’ take the same skinfold measurement on the same body.  More accurate skinfold calipers like Skyndex are several hundred dollars and can be cost prohibitive.
  3. Bioelectric impedance – There are two main types of bioelectrical impedance analysis devices: one that you hold in your hands and body fat scales. These devices send out a low level electrical signal into a foot or hand and measure how long it takes the signal to travel to the other foot or hand. Fat will slow this down, while muscle, being a depot for water, will speed it up. These types of measurements can also be inaccurate because many things can impact the signal as it travels through the body including callouses on hands or feet, or how you hold or stand on the device.
  4. Hydrostatic weighing – This underwater weighing process estimates body fat by measuring your weight on land and in the water. Fat is lighter than bone and muscle, so if your underwater weight is on the heavy side, you have a lower body fat percentage. This method of calculating body fat percentage is one of the most accurate, but it can also be expensive and may only be offered by hospitals, universities and sports organizations.
  5. DEXA scanning – DEXA stands for dual energy xray absorptiometry in which you receive an x-ray scan that evaluates bone mass, lean body mass and fat mass throughout different areas of the body. It’s not quite as accurate as hydrostatic weighing for measuring body fat, and it can also be expensive.

One thing that’s also worth noting is that you may get a wide variety of body fat percentage results from one method to the next, which can be confusing!

There’s one more way to get an estimation of body fat percentage, which may be just as reliable of some of the others.  Better yet, it doesn’t cost a penny! And that’s to rely on the eyes.

MEASURING BODY FAT PERCENTAGE VISUALLY

Measuring body fat percentage visually can be a great way to determine body composition without any expense at all.

That’s why we’ve put together this series of images to show what different body fat percentages look like for women. You can use these photos to gauge where you’re at now, and to create a goal for yourself to work toward.

Below the chart, we’ve given a description of each bodyfat range so that you can determine which range fits your personal fitness and nutrition goals.

Body Fat Percentage Women Pictures

women body fat percentage

10 – 12% Body Fat

As you can see, this body fat range overlaps with the essential fat range on the American Council on Exercise chart above. This low of a body fat percentage in women is very hard to attain and is one that’s often sought by female bodybuilders for competition.  This is nearly impossible to maintain year-round, so most female bodybuilders will actually have a higher level of body fat when they are not in competition season.  This very low body fat level can put women at health risk and they can begin to experience amenorrhea (lack of menstrual periods), so this isn’t a recommended target range for most women.

At this body fat level not only can you see the separation of the individual muscles, but you can also clearly see the striations in the muscles and vascularity (veins sticking out).

15 – 17% Body Fat

The 15 – 17% body fat range is a little more than a female bodybuilder has during competition season, and is more accessible for women if they are extremely committed to fitness and nutrition. But it’s important to recognize that to attain and maintain this body fat percentage, it’s going to require incredible dedication and consistency to the right nutrition and fitness program and LOTS of HARD WORK!

In this body fat range, a women will have a visible six pack and you can still see some muscle striations and veins.  The 15 – 17% body fat range is achieved by many female fitness models in preparation for photo shoots.  At this range, hips, buttocks and thighs will look muscular and less round.  Some women still do experience lack of menstrual periods in this range.

18 – 20% Body Fat

The 18 – 20% body fat range is a more reasonable target range for women who are after that ‘athletic’ look because it’s easier to maintain than the higher levels.  At 18 – 20%, you can still see strong ab muscles, but the six pack may not be as defined.  While there’s usually a small amount fat on the hips, thighs and butt, it’s not very noticeable.  Some women reaching for higher levels of fitness prefer this look because it retains some curves.

21 – 23% Body Fat

This body fat range is generally considered ‘fit’ and many female athletes and most fit celebrities fall into this range.  At 21 – 23% body fat, you may see a small amount of ab definition, but definitely no six pack.  There will be slightly more curves in the legs and buttocks at this range than in the 18 – 20% range.

24 – 26% Body Fat

This body fat percentage is considered the low range of average for women in many body fat charts.  At this level a woman is generally considered to look slim, but not too skinny.  Curves in the hips, thighs and buttocks will be apparent at this range.

27 – 29% Body Fat

At this body fat range, fat begins to accumulate in the breasts, stomach, legs and butt.  If a woman has been training, you may be able to see some muscle definition in some areas, but you may also be able to pinch some fat in the abdominal area.

30 – 35% Body Fat

At the 30 – 35%, curves in the stomach, breasts, hips, thighs and butt will be more pronounced.  You will probably not see much muscle definition at this range.

36 – 40% Body Fat

At this range, the hips begin to become wider and the face and neck will become rounder.

50% + Body Fat

The 50+ range is considered to be morbidly obese on most body weight charts.

Remember, it’s important to keep in mind that body fat percentages can look really different on different women – depending on height, age or the way fat is genetically distributed in your body.  Body fat percentage is a much more accurate way to gauge progress than the scale, because it takes into account any muscle you may be adding to your frame during your workouts. Instead of shooting for a goal weight, try shooting for a goal body fat percentage.  Toss out the scale and use a tape measure or the above photo guide to judge month by month progress.

If you’re looking for the right fitness and nutrition program to get you into a leaner body fat range, we’ve got you covered.

MAX/Shred ==> Focus on fat loss without losing muscle mass
AX1 ==> Build muscle and blast fat at the same time
Program Selector ==> See which program best fits your goals

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THE HIGHLIGHT REEL:
BODY FAT PERCENTAGE WOMEN

  1. Scale weight is not a good way to measure progress toward fitness goals because it can’t tell the difference between muscle weight, temporary water weight or fat weight.
  2. BMI is also not an accurate way to gauge body fat or health, because it doesn’t take into account the amount of muscle mass you may have on your body. It is based only on height, weight, age and self-reported activity level.
  3. Body fat percentage is a better way to measure progress toward fat loss and fitness goals.
  4. There are several ways to measure body fat percent, but each have their pros and cons. Some are inaccurate and inexpensive while others are more accurate but more expensive.
  5. Estimating body fat visually can be a great way to determine your current level and create a goal for yourself. We’ve provided a body fat photo chart and some guidelines to help you decide what body fat percentage goal you want to work toward.

WOMEN BODY FAT PERCENTAGE FAQS

There is no ideal level of body fat a woman should have. The right percent body fat for you will depend on your fitness goals, but may also depend on genetics, your natural body shape, and your body fat distribution, which is how stored fat tends to accumulate on your specific body.

As far as female body fat percentage, 20-22% body fat will be an athletic look with visible lean muscle mass, a smaller waist size and minimal belly fat.  Your abs muscle may be visible and you may be able to see muscle separation in some areas.  Some women working toward a higher level of fitness prefer to maintain this level of body fat because it will still retain some curves.

When it comes to percentage body fat on a woman, 21-25% body fat range will appear fit and will fall into a healthy weight range. You may not see a lot of separation of muscle and you definitely will not see a 6 pack in this range.  Many celebrities fall into the 20-25% body fat range because it allows the body to retain some curves. 

A woman can decrease her levels of body fat by improving the nutrition of her food intake, doing regular strength training and with cardiovascular exercise.  If your current weight and body fat mass are higher, nutrition is the first place to start because it is what will make the biggest difference. Focus on a high protein diet, increase portions of vegetables and fruits and decrease portion sizes of simple carbohydrates.  If you are in the 40-50% body fat range, losing body fat and increasing your daily activity will help you reduce your risk of cardiovascular disease and other health conditions. As always, consult your healthcare provider before embarking on any changes in your nutrition or training plan. 

At 30-35% fat percentage ranges, curves throughout the body will be more pronounced in the waist region, hip circumference and legs. You will probably not see much muscle definition in this percentage of fat. 

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The perfect upper body is toned, strong and athletic… And these back and chest exercises will help you get it!

4 upper body exercises you can do at home!

SEXY BACK AND CHEST!! 280_ChestAndBack

A great physique isn’t just about abs and butt It’s about the whole phyisque, head to toe! Not sure the best way to tone your shoulders or slim your legs?

ATHLEAN-XX hits everything in separate workouts for each muscle group Designed to help you get your best body ever!

PEACE, LOVE & LUNGES

SUE

P.S. If you’re looking to both tone up and slim down, ATHLEAN-XX is the ideal program. Our circuit format helps you build strength and blast fat simulataneously.

See what our workouts are like!