Many guys are aiming for 9% body fat, but that is probably too low for us women. What is the healthy range of body fat percentage for a lean woman?

Thanks!

Hi Trinity.

I would suggest stopping at about 12%. If you drop into single figures bodyfat, then you start to mess with your cycle. Female hormones are converted somewhat in your bodyfat, and this delicate balance is upset when you are too lean. Many people with anorexia who get dangerously thin have no periods, and subsequently, can have fertility problems for a long time, even if their weight and eating disorder get sorted.

Andrew.

Actually 12-18% is considered "lean" for women. Doctor's call 22% healthy. 12% is the ABSOLUTE minimum that you should have -- anything less can hurt the reproductive processes of a woman (you'll lose menstration and threaten your fertility.)

I'm 22% without working out, and I'm pretty slim. You can see a little definition of my abs, but not much (just the outer lines). My thighs have a little more fat on them than I'd like.

Based on what I've read, 18% is where you should see a limming of your thighs (they don't touch at the top). 14-16% is supposed to be where you need to have a visible six pack.

I'm aiming for 16-18% and then reassess and see if I want to go less...

Thanks for the helpful information! :)

Workoutgrrl, is there a website where I can get more information like you gave me? It's interesting to know what kind of muscle definition I'll see at various stages of my training.

Are you following John's training plan?

Speaking of body fat percentage - check out this auction on ebay:
MyoTape + cheap calipers for $11 + $3.50 shipping. Seriously not bad.
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I just bought some.

Trinity,

I've read a ton about working out, and I am just beginning to start my plan. It is based in part on John's and part in my own research. Of the articles I read, I have to say this one was the best:

http://www.bodybuilding.com/fun/hussman1.htm

It's for men or women but is very specific about things women should take into consideration.

I'm 5'1" / 114 / 22% body fat. To the average onlooker, I'm average size (to slim in comparason to the average American). I'm also very curvy in nice places ;) so I wanted to do sufficient research so that I would be certain I wouldn't lose the curves I wanted to. I used to be very atheletic (cross country in high school, used to cycle to work but can't anymore do to new job), so I had very atheletic legs that are now less so.

My goals are to get in better shape, increase cardiovascular endurance, and look better in a bathing suit. I don't want to necessarily be Linda Hamilton in T2 ripped, but I want to be toned enough to have some ab and arm definition (though not too much). So I've decided to only do cutting for right now (no bulking) and work towards 18% BF (which I see you're at already!). When I get to 18%, I'll reevaluate, decide if I want to bulk or cut some more. I'm 90 lbs of lean mass now, and that seems like a nice amount for my very petite frame.

In regards to my plan, I've incorporated a lot of John's nutrition. I've figured out that my calorie intake is going to be between 1300-1400 (it's currently around 1400-1500, so I'm not cutting that too much). I'm not cutting a lot of calories because, due to my small size, in order to lose 4% BF, I only have to drop 5 lbs. (Those darn last 5 lbs, right?) I want those pounds to be fat, not muscle, so I don't want to eat too little. Also, I'm changing what I eat -- from pizzas and pasta, to a 20/40/40 fat/carb/protein ratio. And they're all clean calories instead of junk food.

I'm also still figuring out my workout routine. Basically, I won't join a gym. I live in NYC, where gym memberships start at $80/month and snow and cold way too much of a tempation to just not go. So I've decided to workout from home -- and being in NYC, that a 400 sq ft studio (considered large here).

So that sort of limits what I can do. I have bought a trainer for my bike for cardio. It was $110 with shipping, and folds to fit under my bed when I'm not using it. I do have enough room to leave it set up during the winter, though, so I can't use setup as an excuse not to work out. My goal is to start jogging or biking outdoors when it gets warmer. I live near the Brooklyn Bridge, which has a great route for bikers/joggers.

I'm also incorporating yoga into my workout. I'm in a high-stress job that can take up to 12 hours out of my day. Like John, I'm always on call, though unlike John, I don't get to work from home. I have a friend who has a yoga for beginners DVD that has a 15-20 minute segment for reviatlization in the morning and a 40 minute segment for the evening. I don't know if you've done Yoga, but people who do it get ripped. Why? Because you have to hold postures that are very demanding on muscles. Like weight training, you progressively add weight through new positions -- it's just all your body weight.

I'm also going to incorporate some weight training into my workout. More if yoga isn't giving me all the results I want, less if yoga is doing the trick. I own a few dumbells and plan on buying a few more. If necessary, I'll get a bench. But if you do your research on http://www.bodybuilding.com/fun/exercises.htm , you'll see that you can exercise every part of your body using just your own body weight or dumbells.

Hope that helps! I'll let you know how things are changing as they do...

I'm 19% right now, but I reeeally liked how I felt at about 15%.
I'm having a bit of trouble getting going though....I'm eating right, just not exercising much yet.
*Must get motivated :db: :bb: *
I read somewhere that women shouldn't go under 12 or 13%, as well.

*Must get motivated :db: :bb: *

If this quote from my lovely wife isn't the very definition of irony, then I don't know what is.

If this quote from my lovely wife isn't the very definition of irony, then I don't know what is.
watchout bro, i heard a rumour that your local Home Depot has an entire truck full of bricks enroute to your house! :p

If this quote from my lovely wife isn't the very definition of irony, then I don't know what is.





:p to you ;)

I used the BF calculator someone posted in the fat loss section and it says I'm about 22%. Tanita says I'm 30% which I know is way off. Do I look like I'm 22%? I think I do but I'm hoping I'm lower. :) Please look and let me know.
www.geocities.com/woeisemma/lost.html

Many guys are aiming for 9% body fat, but that is probably too low for us women. What is the healthy range of body fat percentage for a lean woman?

Thanks!

I used the BF calculator someone posted in the fat loss section and it says I'm about 22%. Tanita says I'm 30% which I know is way off. Do I look like I'm 22%? I think I do but I'm hoping I'm lower. :) Please look and let me know.
www.geocities.com/woeisemma/lost.html

You look great! Im a guy so i really couldn't tell what fat% you may be at. Sorry.... You're no where near 30% though. I have a Tanita as well and right now its stating i am 23% fat. When i started (jan 1st), i checked my tanita (28% fat) and used an online fat estimator John stone used (19% fat). That's a 9% difference for me. You will lose 10lbs by summer easily. BTW, I worked out for several weeks previous and the fat didn't come off till i stuck to a diet plan and tracked exactly what i ate. Good luck.

I am 42, 5'4 and currently according to my trainer at 8.54% / 135lbs AND I STILL have midsection fat, and lose skin/severe stretch marks on my abs from birthing 5 beautiful boys. I have brought my bf down from somewhere over 35%, size 16 down to a 2, 168lbs down to 135lbs in the last two and a half years. I only discovered I was hypothyoid (hashimoto - the autoimmune version) about a year and a half ago.

I am not competing nor intend to ,but my training and cutting are similar and as as effective if I were. I want to lose the rest of this fat and then bring my BF up to about 10%. I like the lean firm look :) I prefer to not have so many striations on my chest and maybe a little less on my arms as well. My veins show all over my arms, I do wish that leaness didnt include that. For the leaness that I have, my abs do not show the cuts as they should :rolleyes:

I can say that I have NEVER lost my cycle, even at this low BF.. I sure wish it would happen atleast 1 once :p I dont take BC pills or anything thing that would artifically affect my cycle. I AM hypothyoid and take synthoid and cytomel.

I have wondered what it is going to take get finally get my abs to show and the love handle on my hips to leave as well... Sometimes the uppers show. My trainer says cardio will burn the rest off.. but in the mean time my bf goes down in the process. How low do I need to go? Any thoughts ?

You can follow my journey http://community.webshots.com/user/inatic

Well, when the trainer measured my BF a month ago, at 146 lbs. - I am 6"0 and 31 yrs. old. I was at 12.8% He measured it using the three point technic, measuring the suprailliac, the tricep and the quadricep. My quads are very lean, my triceps and my abs need some more work. I have never lost my cycle either. I think I will continue to cut a little more.

Like Ileen, I have a lot of loose skin and stretch marks from two pregnancies. I have managed to eliminate a lot of the fat under the skin, but have that lovely stretched out hanging stuff, so I doubt I will ever see the lower abs. I do have some definition in my upper abs though. Right now I am going for a little more ripped in the arms.

Ileen, genetically, you may never see the lower abs. I would continue to cut though, if you are feeling o.k. but it sounds like the skin is really stretched out from the kiddos. I sooo understand! and to be at the weight you are with the height you are, you have some good muscle! :tu:

I should add the my trainer uses a 9 point calipher measurement.. so I can really see the changes :)

I should add the my trainer uses a 9 point calipher measurement.. so I can really see the changes :)

Great photos of your progress on that website!

Great photos of your progress on that website!

:D thanks :)