Unfortunately, normal today is already synonymous with too much, since a large part of the population has too much body fat. Optimal and realistic would be less than 20% body fat in women and less than 16% body fat in men. For athletes, it should be 4-6% less. With a lower body fat percentage, the natural hormone production is stimulated, so that the whole metabolism works better, which has a positive effect on performance, well-being and general health.
Very low body fat (between 5% and 10%) is not a problem for athletes who maintain a sustainable and healthy lifestyle. It is important that the body consists of sufficient muscle instead of fat and that it receives all important micro and macro nutrients. Protein and essential fatty acids as well as B vitamins, vitamin D3, vitamin C, magnesium and vitamin E are important components here. Which exact body fat percentage is the optimal one is always individually dependent on genetic disposition and the muscle percentage. A fit woman with 21% who does sport and therefore has some muscles can be healthier than an extremely thin woman who does not exercise, eats very little but unhealthily, smokes and has only 13% body fat. For an athlete who does martial arts, plays soccer or takes part in cross-fit competitions, it is beneficial to be at 6-7% body fat.
With a diet that balances the hormones and the microbiome in the intestines and additional training sessions. Ideally, the day begins with a meal of high-quality protein, natural fats and a little vegetable or berry. Without carbohydrates, blood sugar can be kept low, which means that less fat is stored in the body's core. If sugar, food allergens such as milk, gluten and soya are avoided, the intestines are kept healthy and the body can produce the right hormones and enzymes.
There are different methods, but the body wrinkle measurement with the Caliper, is the most sensible one: Here, skin wrinkles, i.e. the subcutaneous fat tissue in millimetres, are measured with the Caliper pliers and a software calculates the body fat and muscle percentage based on the values, the body height and the body weight. The body fat scale is rather inaccurate because its result depends on what you have eaten or drunk before. In order to obtain more serious values, one would have to measure in the morning in a sober state. The DEXA scan (dual X-ray absorptiometry) is the most accurate method, because it can distinguish precisely between fat, muscle and bone, but it is very expensive and hardly suitable for everyday use or affordable for fitness studios or nutritionists.
Whether you can see your abdominal muscles well depends on the following factors: 1. anatomy: Depending on your predisposition, abdominal muscles may stand out very dominantly and a man with only 15% body fat may have a light six-pack. If this is not the case, a man is more likely to have less than 10% body fat and a woman less than 14%. 2nd sex: Women tend to have more tender abdominal muscles, a narrow waist and wider hips, which makes the abdomen look defined with little body fat, but an angular six-pack is more realistic for top athletes. 3rd Training: The abdomen must be trained isolated for a very conspicuous six-pack.