LESSON 4: ACHIEVING AN IDEAL PHYSIQUE

Balancing health, fitness, and aesthetics

involves harmonizing the pursuit of physical well-being, performance capabilities, and visual appeal. It is crucial for individuals, particularly athletes and fitness enthusiasts, who seek to optimize their bodies for both functionality and appearance.

10-20%

Desirable body fat levels for Males

18-28%

Desirable body fat levels for Females

30-40%

Desirable muscle mass percentage for males

1.2 to 2 grams for bulking up

Protein intake recommendation

Post-workout nutrition for recovery

Timing

Combat Sports

Boxing, Mixed Martial Arts

Strength Sports

Weightlifting, powerlifting

Mixed Sport

Football, rugby, CrossFit

Endurance Sports

Marathon cycling

10 - 20%

Recommended body fat for Males Mixed Sports

15 -25%

Recommended body fat for Females Mixed Sports

10 - 15%

Recommended body fat for Males Endurance Sports

15 - 20%

Recommended body fat for Females Endurance Sports

8-15% 

Recommended body fat for Males Combat Sports

12-20%

Recommended body fat for Females Combat Sports

Dual-energy X-ray Absorptiometry (DXA)

a painless, non invasive procedure that uses X-rays to measure bone density and other body composition.

Skinfold measurements

Are best done with calipers