If you can’t beat ‘em, find a new way to get the message across. Obesity levels in the UK continue to rise, with 67.1% of men now classified as either overweight or obese, according to government stats. No matter how loudly people rant about diabetes or condemn sugar – here’s how to find out whether you’re addicted – others still keep piling on the pounds, seemingly oblivious to the dangers. Excess fat carries with it a ladle dripping with health problems

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Knowing your body fat percentage is an easy way of understanding the issue. “BFP is a good integrated measure of fitness and functionality,” says Dr Steven Heymsfield, Professor at Pennington Biomedical Research Centre. For men aged 20-39, a score of above 25% is classed as obese; for gents aged 40-59, it clocks in at above 28%. It’s a stark visual message: if a quarter of your entire body is made of fatty tissue, you are obese.


First things first: a lot of people associate BFP with gym-goers who strive to get their score as low as possible, aiming for that worrying point where ripped meets translucent. We’re not suggesting you go that low. “Pushing BFP below 5%, is very risky,” says Heymsfield. “There are reports of deaths at these levels.” Vascular, lean muscle is one thing; a shrink-wrapped human is another. Between 6% and 10% is the ideal level to showcase your abs without scaring your friends.


But what is a healthy BFP? The Royal College of Nursing lists 8-20% for 20-39 year old men, rising to 11-22% if you’re between 40 and 59. “The value often cited for healthy men with normal BMIs is 15%,” says Heymsfield. This includes both subcutaneous fat, which is the outwardly visible, stubborn flab you want to shift, and visceral fat, which is the stuff around your arteries that your doctor is more concerned about. What’s key here is that the optimum BFP isn’t the same for every person; it will fluctuate depending on your height, age, ethnicity, and a host of other factors. As long as you’re within that range, though, you needn’t worry.


Overall, BFP is a far superior health gauge than BMI. “BFP is inversely related to your percentage of lean mass,” says Heymsfield. “So a low BFP generally infers a high muscle mass.” Omitting those who take it too far, driving down your BFP is a smart move, particularly for those struggling to contain their paunch. But first you need to accurately measure what you're working with. Use the two methods detailed below before swapping fat for muscle with this nutrition plan and melting your moobs with a quick 15-minute workout. 


Best BFP testers

Callipers can be unreliable, leaving you in the dark. We pick out your best alternatives.
Method One
Tanita scales are your best bet for an accurate, reliable measurement of BFP. Simple to use scales that implement bioelectric technology, these come with a price tag but are worth the money. Most gyms will also have them, if you're looking to save some pennies.
Method Two
Visit your GP. It might seem obvious, but to get a reliable reading of BFP, you’re best off visiting your doc. BFP is about health first, aesthetics second, which means it's often best left to the pros



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healthy body fat


If you can’t beat ‘em, find a new way to get the message across. Obesity levels in the UK continue to rise, with 67.1% of men now classified as either overweight or obese, according to government stats. No matter how loudly people rant about diabetes or condemn sugar – here’s how to find out whether you’re addicted – others still keep piling on the pounds, seemingly oblivious to the dangers. Excess fat carries with it a ladle dripping with health problems

.
Knowing your body fat percentage is an easy way of understanding the issue. “BFP is a good integrated measure of fitness and functionality,” says Dr Steven Heymsfield, Professor at Pennington Biomedical Research Centre. For men aged 20-39, a score of above 25% is classed as obese; for gents aged 40-59, it clocks in at above 28%. It’s a stark visual message: if a quarter of your entire body is made of fatty tissue, you are obese.


First things first: a lot of people associate BFP with gym-goers who strive to get their score as low as possible, aiming for that worrying point where ripped meets translucent. We’re not suggesting you go that low. “Pushing BFP below 5%, is very risky,” says Heymsfield. “There are reports of deaths at these levels.” Vascular, lean muscle is one thing; a shrink-wrapped human is another. Between 6% and 10% is the ideal level to showcase your abs without scaring your friends.


But what is a healthy BFP? The Royal College of Nursing lists 8-20% for 20-39 year old men, rising to 11-22% if you’re between 40 and 59. “The value often cited for healthy men with normal BMIs is 15%,” says Heymsfield. This includes both subcutaneous fat, which is the outwardly visible, stubborn flab you want to shift, and visceral fat, which is the stuff around your arteries that your doctor is more concerned about. What’s key here is that the optimum BFP isn’t the same for every person; it will fluctuate depending on your height, age, ethnicity, and a host of other factors. As long as you’re within that range, though, you needn’t worry.


Overall, BFP is a far superior health gauge than BMI. “BFP is inversely related to your percentage of lean mass,” says Heymsfield. “So a low BFP generally infers a high muscle mass.” Omitting those who take it too far, driving down your BFP is a smart move, particularly for those struggling to contain their paunch. But first you need to accurately measure what you're working with. Use the two methods detailed below before swapping fat for muscle with this nutrition plan and melting your moobs with a quick 15-minute workout. 


Best BFP testers

Callipers can be unreliable, leaving you in the dark. We pick out your best alternatives.
Method One
Tanita scales are your best bet for an accurate, reliable measurement of BFP. Simple to use scales that implement bioelectric technology, these come with a price tag but are worth the money. Most gyms will also have them, if you're looking to save some pennies.
Method Two
Visit your GP. It might seem obvious, but to get a reliable reading of BFP, you’re best off visiting your doc. BFP is about health first, aesthetics second, which means it's often best left to the pros



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