Body composition is crucial for athletic performance, particularly in swimming, a sport that demands high physicality. Elite swimmers' physical makeup is extensively studied due to its strong correlation with water performance. Measurements such as body mass, height, skinfolds, and lean mass index (LMI) are used for analysis.
Read MoreMany of us maintain a strong workout routine but neglect the importance of sleep in reaching body composition goals. Sleep plays a vital role in hormone regulation, fat metabolism, and muscle recovery. Research shows that inadequate sleep, combined with a diet high in refined carbs, can dull insulin sensitivity, reduce muscle growth, and inhibit fat burning. Just two days of poor sleep can give you the insulin sensitivity of a prediabetic. If you're not seeing results from your training, it might be time to focus on improving your sleep quality and recovery to boost muscle gain and fat loss potential.
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20% Body Fat
In the book "SLICED" by Bill Reynolds & Negrita Jayde, the states of muscularity are objectified as follows: "House" >= 20% - No visible muscle definition, and only a hint of separation between major muscle groups, if those groups are very large. Basically a person in this state could be confused for a football lineman. If you're higher than this bodyfat percentage, you'd be considered overweight/obese.
15% Body Fat
"Hard" >= 15% - Some muscle separation appears between delts and upper arm. Abs are still not visible
12% Body Fat
"Cut" - >= 12% - More muscle separation appears particularly in the chest and back, outline of the abs begins to appear slightly.
10% Body Fat
"Defined" >= 10% - Muscle separations get deeper in the arms, chest, legs and back, and abs appear when flexed.
7% Body Fat
"Ripped" >= 7-9% - Abs are clearly visible all the time, vascularity in arms is prominent, chest and back separation is obvious, and face is starting to appear more angular. Condition can be held indefinitely.
5-7% Body Fat
"Shredded" >=5-7% - Striations appear in large muscle groups when flexed. Vascularity appears in lower abdomen and in the legs. Condition can be held for several days with careful dieting. Competitive bodybuilders often aim for this state for competition day.
>3% Body Fat
"Sliced" <= 3% - Muscles and tendons begin to appear in the face. Muscle striations and vascularity highly visible. Subcutaneous water levels are near 0. Condition can only be held for a few hours at a time. Not a healthy condition to stay in due to lower water level. Note - The male body requires 3% body fat for normal bodily function, women require 12%.
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