Men's Health (UK)

CHEWING THE BODY FAT

- James, Cork

How lean do you need to be to see your abs? Is single-digit body fat a safe aim? Our expert weighs in on getting cut right

THE BIG QUESTION

Reece, Great Yarmouth

Once upon a time, it was almost universall­y accepted that the lower the number on the bathroom scale, the better shape you were in. But according to the flawed logic of the body mass index (BMI), bodybuilde­rs are “overweight”. And the Rock? “Clinically obese”. Now that we know better, the BMI’s days are numbered, and body fat percentage has stepped up to the plate to tip the scales in your favour.

Tracking your fat-to-muscle ratio can do more than melt away the male muffin top: it’s a reliable marker of health. It doesn’t matter what the scales say – the more body fat you have, the greater your risk of heart disease, stroke, type 2 diabetes and death from all causes. If more than a quarter of your bodyweight is fat, you’re playing fast and loose with your health.

So, how lean can you get before turning translucen­t?

The answer lies in your genes. “A healthy body fat percentage differs for all individual­s,” says PT and transforma­tion coach Mark Ross. “Some lean men will be healthy at a very low percentage, because they have a fast metabolism. But others won’t be.”

While the ballpark for a toned, lean physique is somewhere between 5-15%, single-digit body fat is considered “stage lean”, says Ross. Fat is technicall­y an organ, and your body needs a certain amount to function. Going below your natural level requires a food-as-fuel bodybuilde­r mentality.

“It’s not achievable without 24/7 effort and full focus,” he says. No room for Deliveroo and work-night pints, then. Without fat reserves, your immune system takes a battering, testostero­ne levels tank and your metabolism stutters. Dip below 5% and you risk muscle loss, nervous system damage and brittle bones, at best. At worst, you leave the gym in an ambulance. So, unless you’re a profession­al bodybuilde­r, maintainin­g a 10-14% body fat percentage is the best way to balance good health and a lean, athletic physique.

HOW MUCH OF A DIFFERENCE DO PRESS-UP VARIATIONS MAKE?

The Swiss army knife of chest day exercises, the press-up is as versatile as it is popular. Maximise its benefits with these variations from PT Jack Hanrahan (jackhanrah­anfitness.com) that deliver an unbeatable pump

ARCHER

Straighten one arm away from your torso and let the other handle the load. “More total bodyweight is loaded onto the chest and triceps, so it’s a great progressio­n when standard press-ups become too easy,” says Hanrahan.

DIAMOND

Place your hands together, positionin­g your forefinger­s and thumb to form a diamond shape. Not only does this variation smoke your triceps, says Hanrahan, but it’s a great accessory exercise to strengthen your bench press.

PIKE

This strength-building version of the downward dog will blow up your shoulders. “Think of it as a bodyweight shoulder press,” says Hanrahan. It’s potent enough to replace your overhead press if you’re training without equipment.

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