What is the Ideal Body Fat to See Your Abs?

Measuring your body fat percentage is a valuable tool to chart your progress on your quest to get six pack abs. Hopefully most people realize by now that abdominal exercises don't burn fat off your stomach. Abs are made in the kitchen, not just in the gym. No matter how much you work out, if you don't eat right and achieve a calorie deficit, your abs will remain covered in a layer of adipose.

When the realization hits you that you must reduce your body fat percentage to see your abs, one of the biggest questions that pops into your mind is, "how low do I have to get my body fat percentage to see my abs?"  It's a tough question and the answer may be different for men than women.

Here's what I'd recommend:

First, get familiar with some benchmarks for body fat levels.

My Burn The Fat System has a body fat rating scale, which includes averages and my suggested optimal body fat percentages. This is my own chart, which I created with a combination of research literature and my own personal experience.

Burn The Fat Body fat rating scale:

WOMEN:

Competition Shape ("ripped"): 8-12%
Very Lean (excellent): < 15%
Lean (good): 16-20%
Satisfactory (fair): 21-25%
Improvement needed (poor): 26-30%
Major improvement needed (Very poor): 31-40%+

MEN:

Competition Shape ("ripped"): 3-6%
Very Lean (excellent): < 9%
Lean (good): 10-14%
Satisfactory (fair): 15-19%
Improvement needed (poor): 20-25%
Major improvement needed (Very poor): 26-30%+

Just a quick note: You're not destined to get fatter as you get older, but in the general population (not fitness and bodybuilding folks), the average older person has more body fat.

What I did to accommodate this was to include a body fat range instead of one number, so younger people can use the low end of the range and older people can use the higher number.

Also, just so the average reader can keep things in perspective, single digit body fat for women and low single digits for men is far beyond lean – it's RIPPED – and that's usually solely the domain of competitive physique athletes.

Competition body fat levels were not meant to be maintained all year round. It's not realistic and it may not be healthy, particularly for women.

For most women, 12% body fat or thereabouts is ripped, and for many, that's contest ready (figure or fitness competition).

Just for comparison, I've done over 7,000 body fat tests during my career, and the lowest I have ever measured on a female was 8.9% (4-site skinfold method). She was a national-level figure competitor and she was shredded – full six pack of abs… "onion skin!"

However, I do know some women who get down to 11-13% body fat – by all standards extremely lean, complete with six pack abs – but oddly, they still had a few stubborn fat spots – usually the hips and lower body.

What about guys? Well, I know a guy who looks absolutely chiseled in his abs at 11% body fat, but other guys don't look really cut in the abs until they get down to 6-8% body fat. Bodybuilders usually aren't ready for competition until they get below 6%.

That's the trouble with trying to pin down one specific body fat number as THE body fat level for seeing 6-pack abs (or being ripped and contest-ready): Everyone distributes their body fat differently and two people may look different at the same percentage.

The average guy or gal should probably aim for the "lean" category as a realistic year round goal, or if you're really ambitious and dedicated, the "very lean category."

You'll probably have to hit the "very lean" category for six pack abs. However, the bottom line is that there's no "perfect" body fat percentage where you're assured of seeing your abs.

Besides, body fat is one of those numbers that gets fudged and exaggerated all the time. I hear reports of women with body fat between 4% and 8% and I usually dismiss it as error in measurement (or there's some "assistance" involved).

Body fat testing, especially with skinfolds, is not an exact science. All body fat tests are estimations and there is always room for human error.

The low numbers are nice for bragging rights, but the judges don't measure your body fat on stage. What counts is how you look and whether you're happy with that (or whether the judges are happy with it, if you're competing).

You can use my chart to help you set some initial goals, but for the most part, I recommend using body fat testing as a way of charting your progress over time to see if you're improving rather than pursuing some holy grail number.

In my Burn The fat, Feed The Muscle program, you can learn more about how to measure your body fat – professionally or even by yourself in the privacy of your own home.

Burn The Fat, Feed The Muscle explains why body mass index and height and weight charts are virtually worthless, and shows you how to track your body composition over time and "tweak" your nutrition and training according to your weekly results. <<< Watch This Amazing Video For More Information >>>

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What Your Doctor Didn’t Tell You About Your IT Band Syndrome

Are you an athlete recently diagnosed with IT Band Syndrome? Or are you experiencing knee pain possibly related to IT Band Syndrome?  Maybe you're in marathon training mode and ramping up miles according to your training schedule — and starting to feel a weird niggly knee pain that runs along the outside of your knee to your hips.  Maybe you're already feeling the pain and praying it doesn't develop into anything more so you can continue with your marathon training.

If so, there are important facts about IT Band syndrome that your doctor or therapist probably didn't tell you about.

If your knee injury pain is lateral (on the outside edge of your knee for those of you who didn't go to med school), then you are likely suffering from one of the most common knee complaints – iliotibial band syndrome, or ITBS. Iliotibial band syndrome is primarily known as a running injury, but it is also responsible for about 1 in every 25 injuries in athletes engaged in other forms of vigorous training or sports that involve repeated bending of the knee.

Despite what you may already know about ITBS and IT Band pain, you may be surprised to learn that researchers have proven that the 3 most common running injuries, which include IT Band Syndrome, Patella Pain, and Stress Fractures (or shin splints in its milder form), are all caused by a common inability to maintain stability during running.

Studies show that injured runners are unable to maintain proper straight up-and-down leg alignment while running, as opposed to healthy runners who maintain this alignment in every step. This lack of alignment causes increased burden on the joint and causes injury and pain.

Traditionally, treatment of ITBS has focused on IT Band stretches and rest. Stretching and rest play somewhat of a role in treatment – don't run when you're acutely inflamed and in pain.  Resting and stretching is acceptable for a short period of time – but these are NOT the solution to recovery and running pain-free.  Simply stretching and resting will never be enough and, in fact, may worsen the problem by just making you weaker while you're resting and out of play.

The most effective treatment to integrate into your healing regimen is strengthening so you can achieve the alignment that's so critical to land each step properly and run pain-free.  You need to strengthen so that your hips and legs are strong enough to counter the incredible force involved in each step of running.  Consider that during an average one-mile run, your foot strikes the ground 1,000 times.  Further, the force of impact on the foot is 3 to 4 times your weight!

It's not surprising that when you're landing during those 1,000 times, it's very difficult for your legs to land with proper alignment.  With each step, you need to be strong enough to resist that force and remain aligned.

For a sound long-term recovery, you must include core strength training.

Why do runners need core strength to run?

Core muscle strength is essential to running with good form to prevent and cure IT Band Syndrome.  Core muscle groups are responsible for proper joint alignment but unfortunately aren't engaged when you run. In fact, it's just the opposite: running's limited range of motion tends to weaken all the core muscles surrounding your legs and hips.  Running's over-emphasis on the one dimension of back-and-forth motion repeatedly occurs with no lateral side-to-side movement, so core muscles that work to stabilize your trunk get weaker literally with each step.  Compound that with the incredible force of each landing step.  It's no surprise that your legs (mere limbs attached to an unstable trunk) become misaligned and start causing that IT band searing pain.

Consider this: during an average one-mile run, your foot strikes the ground 1,000 times.  So if you're training for a marathon, during one "peak" training run of 20-miles, your foot strikes the ground 20,000 times. And the the force of impact on the foot is 3 to 4 times your weight! So during one peak training run, your foot is striking the ground 20,000 times with the force of 3-4 times your body weight.  Your marathon training probably includes 3 of these peak 20-mile runs, so the numbers just continue to pile up.  For each 'landing', your core muscles have to be strong enough to land foot on the ground in a strong, aligned way — or you're bound to feel the IT band knee pain that plagues so many of us.  Or maybe for you, it's in your hips or hamstrings.  Often pain in these muscles result because they're recruited to try and stabilize what your primary core muscles should be doing (and failing to do) instead.

Remember – it's actually not about leg muscle strength.  Your race training more than adequately covers that.  There's no doubt that you're overly repeating the front-and-back motion of running while the rest of your surrounding muscles which laterally stabilize — and are SO important to safely landing each step — continue to get weaker and atrophy.  This pattern is no surprise because by definition, running is a forward-and-back motion.  That's why injuries like the IT Band syndrome plague runners in a predictable way.  The only way to attack and stop the pain is to strengthen the core muscles that have to get back to the job of laterally stabilizing your trunk and legs for each foot landing of your runs.  It's as simple as that.  The core strengthening exercises in my program are simple as that too.

For More Information Click Here

Source 4 Foods Never To Eat

Your Fitness Future Foretold: 20 Predictions for the New Year

Happy New Year! In this article, I'm going to predict your future and forecast exactly what kind of results you're going to get in the next 12 months. Sylvia Browne, step aside… I'm pretty good at this.

Several years ago, a public relations firm in New York City asked me to write an article for one of their publications about fitness trends and predictions for the coming year.

It turned out that my "crystal ball" was pretty darn accurate. I nailed most of the predictions I made about aerobics classes, yoga, core training, "holistic" approaches, online personal training technology, the baby boomer market, increasing obesity and many other subjects.

I do confess, it wasn't that difficult, because instead of just guessing, I actually did some research on industry statistics and I also had some "inside insights" because I'd been a health club manager for so many years and was privy to fitness business trends.

This year, instead of making predictions for the whole fitness industry, what if I could take out my crystal ball again and predict with 99% precision exactly what kind of results you will achieve with your body by the end of the year?

Well, no problem, I can do that too!

I would claim that I have some kind of "gift" for this, but to be honest, you and I don't need to be psychic to make predictions like these.

There are two things you can always count on: (1) Nature's laws of cause and effect, and (2) human nature.

On that basis, here are my 20 fitness predictions for the new year:

I PREDICT that if you can reach into your pocket on any day this year and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don't want, all day long, your problems will get worse than ever this year.

I PREDICT that if you made a new year's resolution, but you didn't turn it into a specific, written goal with a deadline and a strong reason why you must achieve it, you will freely abandon it the moment the going gets tough.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with it when the going gets tough.

I PREDICT that at times, the going is going to get tough.

I PREDICT that if you can tell me today what is your life purpose and what is your lifelong vision for your body and your health, you will still be as motivated and driven at the end of the year as you were at the beginning.

I PREDICT that if you don't have long term goals and a "big picture" vision for your life that you will lose your New Year's enthusiasm and motivation in a matter of months or even weeks.

I PREDICT that the way you see yourself in your mind's eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself "this just is temporary; this too shall pass," then it will pass and it won't set you back.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won't even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you're unhappy with your physical condition and you say, "it's not my fault" or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of this year as it did on New Year's day.

I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.

I PREDICT that the more you seek "miracle pills" or "quick fixes," the more likely you are to be a failure one year from now.

I PREDICT that you will be tempted by many quick fixes this year.

I PREDICT that if you hang out with losers and negative people this year, you will become just like them.

I PREDICT that if you hang out with winners and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make this year, you will double your chances for success. If you surround yourself with numerous support partners, you will become virtually unstoppable.

So how does your future look for the year ahead?

Based on my "predictions," if it doesn't look as bright as you'd like it to be, then don't worry, because a prediction is not predestination.

You can't do anything to change the past, but by changing your thoughts, attitudes and actions in the present moment, the future is yours to create.<<< Watch This Amazing Video For More Information >>>

Source 4 Foods Never To Eat

Download The Expendables 2 action movie 2012 DVD

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National Defence Academy & Naval Academy Exam (I) General Ability Papers

National Defence Academy (NDA) Entrance Examination:

Recruitment of candidates to Army, Navy and Air force wings of the National Defence Academy (NDA), is through National Defence Academy Entrance Exam which is held twice a year, generally in the month of April and September. NDA exam is conducted by the Union Public Service Commission (UPSC). A candidate must be an unmarried male. The course of training is for three years.

 

»  Eligibility
»  Examination
»  Application Procedure
»  Syllabus
»  Exam Date
»  Result

 

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Engineering Services Examination 2013 Interview Schedule ...

Combined Engineering Services Examination :

Combined Engineering Services Examination is conducted by the Union Public Service Commission (UPSC) for recruitment of engineers to the four categories of Engineering Services:

• Civil Engineering
• Mechanical Engineering
• Electrical Engineering
• Electronics & Telecommunication Engineering.

 

Tentative Schedule >>

Eligibility >>

Age Limit >>

Scheme of Examination >>

Result >>

 

 

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Combined Defence Services Exam Preparation | CDS Preparation Tips:

Combined Defence Services Exams

The "Combined Defence Services" Examination is conducted twice a year by the Union Public Service Commission for recruitment into the Indian Military Academy, Officers Training Academy, Naval Academy and Air Force Academy.

Eligibility Criteria >>

Age Limit >>

Scheme of Examination >>

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