Appropriate bodyfat % when not competing?

[superoboe73]

Hi, I'm new here... I'm trying to figure out a goal for body fat %. I don't compete, but am trying to figure out what would be appropriate to maintain.

Right now, I'm 5'4", 174 lbs, and calipered at 19% bodyfat this past weekend. Just to give an idea of how this has been changing over time (sorry if this is unnecessary info... I don't know!)... from the last time I checked (Jan. 30th), this is up 6lbs total, down from 21% bf, and up 8 lbs. lean weight. From Labor Day weekend, I'm up about 19 lbs total, and down from approximately mid-20's bf % , and from Nov. 2006 when I started training, I'm up 29 lbs. and down from approximately 29% bf.

Any advice you can give would be great! Thanks!

[dvsness]

What is appropriate to maintain is where you are happy, for the most part. Good job on your improvements thus far. I don't suggest going under 15% for no reason, as it is generally unnatural for the female body.

[SBT]

I would agree with that :)

[Qubabe]

I agree I think women look their best in a healthy 15-20% range.

[Alli]

This is COMPLETELY dependent on the individual. I know some women who come in the compete at 10% bodyfat, which is on the high side of a competitive percentage. But if that's the percentage that allows you to look your best on stage then thats where you should be. By the same token I recommend keeping that in mind for your offseason as well. What feels comfortable to you is whats important. Me personally, I usually try to stay around 16% or so in my off season. It's low enough that I feel lean and comfortable, but it's high enough that my body gets a break. The other perk to keeping the bodyfat in check in the off season? Less to lose come show time:)

[Doug Smith]

Hi All

Great informative posts as always.

I just want to add one point that has not been mentioned. I have a good friend who is an endocrinologist who specializes in bone loss. For many women if their bf is below 15% for extended periods of time, and particularly in the very low contest shape range of bfs of 10% and below, it will result in bone loss due to reductions in estrogen levels.

Although resistance training and good nutrition (especially vitamin D and calcium supplementation) will reduce the rate of loss it will happen, and may be partially irreversible.
She has treated several female college athletes who developed early signs of osteoporosis due to maintaining very low bf % despite extensive resistance training and other weight bearing exercises. The rate of loss is worse for natural competitors because exogenous testosterone (and some derivatives) is converted to estrogen (the conversion process is why men rarely develop osteoporosis).

Anyway another reason why it makes good sense to keep a higher bf% during the offseason.

Best

Doug

[Powergoddess]

I got up to about 14 -15 % bodyfat this year for the first time in years that I have measured that high percentage of bodyfat.
Cannot stand it, do not like it - I feel "clunky" that high in fat myself, even though it is considered low -normal for a woman.
I prefer to walk around at about 10-11% tops.

[KristineLarge]

Great point Doug! As a healthcare provider, I agree that it's not wise to stay VERY low for long periods.

I think the bodyfat% that you keep offseason depends largely on the bodyfat that you compete at. Everyone competes at a different % because we all hold our fat differently. If you compete at 10% you don't want to be bouncing between that and 30%... I'd say keep it around 5-8% higher than where you compete. That way you're at a healthier bodyfat offseason, but still within reach of your competition goals.

[Dawn Melanie]

I agree, in GENERAL, but some cannot maintain 5-8% higher bf than everyday amount. Most I have EVER been is 12.4% - I wanted 15%. But yes, I think 15% would be a FIT amount per most healthcare providers. Best Wishes on ur goal... *smile*

[superoboe73]

Thanks for the advice everyone! I had read everything from 12 to 25% being called appropriate by different places, and your input cleared that up and gave me some other necessary info.

[Hakan]

I agree I think women look their best in a healthy 15-20% range.

You are so right and then we like it toooooo :p