For the fast runners out there who are floating around 5 to 8% bodyfat, do you really feel healthier and stronger than when you were closer to 10-12%?
Myself, I am in the process of dieting down while building up mileage and I do feel the struggle of having some tiredness daily. I'm at around 8% bodyfat at the moment.
I'm hoping that when i'm no longer in a negative calorie balance that i'll feel much better; but I can't imagine this to be sustainable in the very long term.
Thoughts?
Low bodyfat ppl: How do you REALLY feel?
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7% is very very low. Skin and muscle is what it looks like. BF measurement bandied about on the internet are usually half of what they really are, so 5% is really 10% and 10% is very low, at that level you had better be really fast otherwise you are doing something wrong.
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Boney
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I am right in that range per the less-than-reliable-caliper tests that they do at my local YMCA.
I probably would characterize my physical state as one of constant low grade fatigue, but I don't think it has anything to do with body fat percentage, but rather the cumulative toll that consistent mileage has on my energy levels, combined with life (work stress, three young kids, too little sleep, etc.).
My weight typically fluctuates over a range of 4-5 pounds when viewed over time, and I really don't notice any energy level difference during the times when I am heavier (and presumably eating more) as compared to when I am at or moving toward the lower end of my range; so I don't think my weight is the fatigue causing issue for me.
That being said, when I have affirmatively tried to lose weight in the past by running calorie deficits, I definitely noticed decreased energy levels, higher hunger levels, an occasional low grade headache and other minor symptoms stemming from the caloric deficit. Once I adjusted to the deficit, and certainly once I plateaued at my goal weight, those symptoms went away. -
Smoove wrote:
My weight typically fluctuates over a range of 4-5 pounds when viewed over time, and I really don't notice any energy level difference during the times when I am heavier (and presumably eating more) as compared to when I am at or moving toward the lower end of my range; so I don't think my weight is the fatigue causing issue for me.
I can't address the original question on this thread; while I don't know what my body fat % is, it can't be particularly low as a 59-year-old woman who looks lean but certainly not skinny by runner standards. However, my experience regarding weight fluctuations is very different from Smoove's. My weight typically fluctuates over a range of 2-3 pounds over short periods of time (days to weeks) even though my diet doesn't vary greatly, and I always feel way better when I'm at the heavy side of that range. I don't believe one can gain or lose two pounds of fat on a time scale of days, and I've always assumed that my weight fluctuations reflect mainly differences in hydration, and I feel best when fully hydrated. -
Yes, glycogen and water. You can lose a load of weight in a long race from sweating and glycogen depletion. So 2-3 pounds on a short run, or even just rushing arond doing other stuff, easily done.
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After forcing my body there for a few years I'm back at a healthy weight. If you're not meant to be there it will still feel good for a while but then it will slowly hurt more and you are more likely to be fatigued or injured. I'm a believer in the theory that your body likes to be within 10% on either side of it's set weight. When you push past you won't be or feel healthy. Growing up running/eating well in your teens can affect this set weight imo, you're not going to grow like a football player, but in adulthood you're pretty set. Eat well & plenty, run your arse off.
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Hmm, weeeeellll. It's a skinny person's sport, there's no getting away from it. Running and cycling, gymnastics, dancing.. they all need weight to strength ratio, which means low bodyfat combined with healthy eating.
So for me, having just deliberately gained a few pounds to combat the winter freeze healthily, I will not win the turkey trot. I will have to shed it in spring to run a half decent race. As long as it's gradual and doesn't dominate your thought processes, then it's fine. But runners are obsessive ain't they? -
I'm not there now, but I have been in the past. For me, it was kind of miserable. I was hungry all the time. I was tired and fatigued, yet couldn't sleep. I had insufficient energy for anything other than my daily runs. After a while I decided that it just wasn't worth it to me to stay that lean.
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As an 18-year old I was measured in the egg thing at less than 1.5% body fat. I was pretty ripped, but I didn't really understand what the measurement meant.
14 years later I have no idea what I am, but it's certainly more than that. If I flex you can see my abs. The biggest difference is that I am a 14:40 5k'er now. Back at 18 I was 16:00. -
Yes, my weight varies from day to day too. I keep track of my weight because I am a fairly compulsive guy (like most runners). I have nearly-daily weight data in a spread sheet for nearly every day since the start of 2013. In order to make that daily data a more meaningful measuring stick, I just add a column to the spreadsheet that does a 7 day trailing average.
That seven day trailing average moves up and down over time (from a low of 143.8 the month before Boston to a high of 149.6 in late July when I started really training again in earnest after some down time after Boston). Those fluctuations don't result in any noticeable difference in how I feel.
The daily variations, naturally, have much wider swings - in December I have had daily weigh-ins of 142 and of 148.5. I do tend to feel a bit worse on the really low days, but that, I suspect, is for the reason that you pointed out amkelly - dehydration, or, if I maybe had too light a meal the night before or the wrong mix of foods. But that is a normal day-to-day thing, not the result of my long term weight. -
nameless wrote:
As an 18-year old I was measured in the egg thing at less than 1.5% body fat. I was pretty ripped, but I didn't really understand what the measurement meant.
14 years later I have no idea what I am, but it's certainly more than that. If I flex you can see my abs. The biggest difference is that I am a 14:40 5k'er now. Back at 18 I was 16:00.
1.5 % body fat what does it mean? It means you're dead, or the machine don't work. -
fffffff wrote:
nameless wrote:
As an 18-year old I was measured in the egg thing at less than 1.5% body fat. I was pretty ripped, but I didn't really understand what the measurement meant.
14 years later I have no idea what I am, but it's certainly more than that. If I flex you can see my abs. The biggest difference is that I am a 14:40 5k'er now. Back at 18 I was 16:00.
1.5 % body fat what does it mean? It means you're dead, or the machine don't work.
Could be. I don't know. Body fat isn't my area of expertise. They ran it twice to confirm. Supposedly those machines are very accurate. -
nameless wrote:
fffffff wrote:
nameless wrote:
As an 18-year old I was measured in the egg thing at less than 1.5% body fat. I was pretty ripped, but I didn't really understand what the measurement meant.
14 years later I have no idea what I am, but it's certainly more than that. If I flex you can see my abs. The biggest difference is that I am a 14:40 5k'er now. Back at 18 I was 16:00.
1.5 % body fat what does it mean? It means you're dead, or the machine don't work.
Could be. I don't know. Body fat isn't my area of expertise. They ran it twice to confirm. Supposedly those machines are very accurate.
No BF machine is very accurate. Even golden boy DEXA scan has it's problems. That reading of 1,5% is certainly not a valid reading, as other noted, you would be dead. Less than 6% is extremely unlikely for almost anyone, and usually would require very focused, intentional dieting to achieve. The only people you might see below 6% are competitive bodybuilders prepping for a contest (usually with drug aid), the sickly, or an athlete at the end of some huge endurance test like a grand tour. A good sign you're this lean is that your skin will start to look rough/grainy.
7-8% is a little more common, but is definitely what most would call extremely lean. You'll easily see all your abs with great definition, veins should be crawling all over legs, possible even some ab veins etc.
9-10% is around what most would associate with a typical fitness cover model. Well defined abs and muscle, decent muscularity.
10-12% is where you start to lose ab definition. You might see hints of abs even at rest, but if you don't have a clearly defined six pack you're almost certainly not double digit lean.
Above 12% and you won't even have a four pack a rest. You might be able to see a little ab definition if dehydrated, flexing, or coughing, but if people don't think you have abs you're over 12%.
15-18% is a range where most people look reasonable healthy. You probably couldn't tell a huge difference from someone at 12% and someone at 18% with clothes on. They won't be storing enough fat to look big, but the guy at 18 will have a doughy midsection, and the guy at 12 will look much firmer.
Above 18-20% and you start to become blatantly chubby.
Naturally, this will vary some individual to individual, particularly where you store fat individually, but these guidelines hold pretty well. -
For instance, that guy in the bod pod photo that pops up with the link is probably around 12-15% BF. He clearly lacks ab definition and is storing some fat around his love handles.
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Don’t put much faith in any body fat estimate. Remember, all tests are just estimates. Actual measurement would involve killing you.
A good video on body fat estimates using mostly Dexa.
The guy saying he was 1.5%....either your machine was not calibrated correct or you read the wrong number on the report.
Alan -
How do I feel?
Fast. -
"Body Fat Percentage Men 10-12%
This is a sustainable level for most men where you should be able to see your abs, but they will likely not be as defined as a man in the 6-7% body fat range. This body fat range is the classic beach body look that most men want and many women love. While not very defined, there is separation between muscles, some muscle striations potentially in the shoulders, or arms, but striations are not showing on every muscle. Vascularity is typically limited to the arms, with a little possibly on the legs."
yeahbaby
