[Trainer Directly] How to aim for a body fat percentage similar to that of an athlete? Teaching diet and strength training

Many of you may have thought, "I want to be in the shape of an athlete."

Athletes build muscle and lose body fat to perform at their best. My body fat percentage is around 10-15%. I often rely on trainers and nutritionists to help me stay in shape.

If you aim for a similar body shape as an individual, you need to acquire the correct knowledge and train.

In this article, I will explain the following points for those who are aiming for an athlete-like figure.

I work as a professional trainer at a sports gym, and have taught many people how to train and diet. I will explain it in detail, so please refer to it.

Contents

What is the body fat percentage of athletes? Can you aim?

Depending on the sport, athletes typically have 10-15% body fat.

10% to 15% for professional baseball players and within 12% for soccer players. Also, female basketball players and swimmers are around 15%.

In order to play an active role as an athlete, many people put on a lot of muscle and reduce body fat so that their movements do not slow down, so their body fat percentage is quite low.

With proper training and diet, it is quite possible for individuals to aim. However, be careful not to lose too much body fat as it can have negative effects on your body. Let's proceed with weight loss with the right knowledge.

[Caution] Reducing your body fat percentage like an athlete can be harmful to your health

If you reduce your body fat percentage too much, the following effects may occur. is required.

In particular, the ideal body fat percentage for women is around 25%. If it falls below 15%, the hormone leptin will not be secreted, and menstruation will become more likely to be irregular.

Athletes are taking nutrients under the supervision of a nutritionist to maintain their health. It's a little difficult to calculate to individual nutrients.

When you're aiming for an athletic physique, do so in a way that doesn't endanger your health.

Four Things You Need to Aim for an Athlete-Like Body Fat Percentage

The following four things are necessary to aim for an athlete-like body fat percentage.

Meals and muscle training will be explained in detail later in another chapter.

Let's manage your diet and reduce body fat. Athletes are also making a body with thorough diet management.

In order to reduce body fat, you need to be in an under-calorie state. Undercalorie is when you eat less calories than you burn in a day. It compensates for the lack of energy by burning body fat.

Take control of your diet and promote weight loss.

Do strength training to increase muscle mass. Athletes train efficiently and build muscle.

When you build muscle, you need to be in a calorie overstate, which is the opposite of losing weight. A calorie surplus is when you eat more calories than you burn in a day. You can use the extra energy to build muscle.

Aerobic exercise can also reduce body fat. Aerobic exercise is effective in burning body fat, but it also causes muscle loss.

Also, don't do strength training and cardio on the same day. Even though you have done muscle training, your muscles will decrease due to aerobic exercise and the training efficiency will decrease.

Athletes do aerobic exercise to maintain their physical strength, but I am careful not to overdo it. Even if you do, it's effective to do aerobic exercise 2-3 times a week on days when you have muscle pain and can't train properly.

Seeking an expert about your diet and training can improve your weight loss and training. Athletes often have a nutritionist or trainer to help them maintain their ideal body shape.

If you want to consult with an expert individually, a personal trainer is recommended. You can consult about meals and training methods, so please consider if you want to train efficiently.

Our RETIO BODY DESIGN also offers advice on training and diet menus, so please feel free to contact us if you are interested.

Three things to be conscious of with meals to aim for a body fat percentage like an athlete

In order to aim for a body fat percentage like an athlete, there are three things you want to be aware of with meals.

I will explain each.

Again, if you want to lose body fat, go under calorie. However, you will lose muscle along with body fat, so excessive under-calorie is NG.

Calculate your calorie consumption and consume 90-95% of your calories.

Do strength training at the same time to keep your muscle mass. Muscle has the effect of increasing metabolism, so keep it as much as possible.

RETIO BODY DESIGN 8 Pockets [Must read] Under-calorie is the key to diet? Explaining the correct way to eat and tips to lose weight https://retio-bodydesign.jp/columns/article/under_calorie “I want to know a diet that will definitely make me lose weight…!” The word "under calorie" that comes out when you look into it to some extent. However, many people may not know exactly what to do. In fact, under calorie is an essential way of thinking to lose weight! If you want to go on a diet, it's worth knowing. So, in this article, we will solve your doubts about undercalorie! What is Under Calorie? Is it under-calorie? Explanation of the correct way to eat and tips to lose weight <

If you want to increase muscle mass, you need to do muscle training in an over-calorie state. However, if you take meals recklessly and over-calorie, you are more likely to gain body fat.

Eating 200 to 300 calories above your basal metabolic rate can help you build muscle without increasing body fat.

Let's adjust the amount of meals and do muscle training.

Try to eat a PFC-balanced diet. PFC balance is the balance of the following three nutrients.

I would like to eat high-protein, low-fat, and medium-carbohydrate foods in order to prevent fat build-up and make it easier to build muscle.

If you are having trouble with the menu, please refer to the following.

When choosing a main dish, choose one that is low in fat, such as breast or fish.

Also, when I need to eat out at work, or when I'm hungry and want to eat a snack, I want to eat something with nutritional value in mind. Please refer to the recommended eating out menus and snacks in another article.

RETIO BODY DESIGN 6 Pockets [Gym trainer will teach you! ] Is eating out during muscle training OK? Points to note and recommendations...https://retio-bodydesign.jp/columns/article/gaisyoku_kintore Diet is important to change your body! However, daily self-cooking is difficult. Would you like to eat out once in a while? “Is it okay to eat out during muscle training?” “What is the recommended menu when you are training?” Nutrients to be aware of Points to be aware of when eating out during muscle training Specifically recommended menus As above, we have compiled information for those who want to know about eating out during muscle training. I am also a professional trainer. Until now, several people have learned about body makeup...

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RETIO BODY DESIGN 10 Pockets 10 recommended snacks that you can eat during muscle training [Buy at convenience stores] https://retio-bodydesign.jp/columns/article/oyatsu_kintore "I'm really hungry, can I have a snack?" Are there any snacks that can be eaten during training?" Many of you may have thought. Even though we know we shouldn't eat too much, we still get hungry. Even if it's okay to eat snacks, you don't really know what to eat. For those who have such a problem, in this article, we will solve the question about snacks during muscle training! Points to note when choosing snacks Specific nutrients and their effects Can't be eaten during muscle training... 10 recommended snacks that can be eaten during muscle training Four things to be aware of during training

To aim for a body fat percentage comparable to that of an athlete, there are four things to be aware of during muscle training.

I will explain each.

Train your whole body to increase your basal metabolism and burn fat efficiently.

You can get closer to an athlete-like body by training the whole body instead of training only specific parts.

However, it takes considerable muscle training to become an athlete level. If it is difficult to train the whole body in one training, divide the body parts every day and train the whole body efficiently.

Continuous training is necessary to aim for the ideal figure. At least 2 to 3 times a week, you want to try to burn fat and increase muscle strength.

In addition, if you do not train after the muscle pain has recovered, the efficiency of muscle training will decrease. Make sure you continue with proper nutrition and rest. If you still have muscle pain, try training other body parts.

Consider weight training at the gym to increase the efficiency of a single workout. As I can regulate a load, training is possible effectively.

The gym has trainers, so you may be able to consult with them about your training menu. At RETIO BODY DESIGN, which we run, we also give advice on training and diet menus, so please feel free to contact us if you are interested.

Let's provide nutrition before and after muscle training. If you do muscle training without energy supply, the training effect will be weakened. I try to avoid training on an empty stomach as much as possible.

Eating a banana before muscle training is recommended as it will quickly turn into energy. Regarding nutrition before and after muscle training, please refer to it because it is summarized in another article.

RETIO BODY DESIGN 5 Pockets An active trainer explains the 5 benefits of eating bananas before and after muscle training and the best timings to eat them https://retio-bodydesign.jp/columns/article/banana_kintore Many of you may have heard that. However, many people are unaware of how effective it is. If it is effective for muscle training, I would like to incorporate it from today's training. In this article, we will explain the following points and solve the question of why bananas are good before and after muscle training! The reason why bananas are good before and after muscle training The benefits of eating bananas before and after muscle training The timing and amount of eating bananas The author is a professional trainer. ...An active trainer explains the 5 benefits of eating bananas before and after muscle training and the best timings

In addition, after muscle training, we recommend taking protein to speed up muscle repair. Get the most out of your training with nutritional supplements.

Aiming for an athlete-like body fat percentage 4 things to be aware of in everyday life

To aim for an athlete-like body fat percentage, be aware of the following 4 things in your everyday life .

I will explain each.

Set long-term goals. If you restrict your diet too much to lose weight in a short period of time, it is easy to rebound. You may end up training with sore muscles, and you are more likely to injure yourself.

Athletes have on and off days, and spend a long time building their best bodies to reach their peak in competition.

By taking time, you can improve your diet and make it easier to build muscle training habits. Set goals and work towards them within reasonable limits.

Make sure you get enough sleep to get the most out of your workout. Sleep has the effect of secreting growth hormone, which is very effective when increasing muscle.

Also, when sleep deprivation continues, hormones such as cortisol, which breaks down muscles, and ghrelin, which makes you hungry, are secreted. Be careful as it may cause the effect of muscle training to fade or you may overeat.

Let's live without accumulating stress.

In many cases, stress builds up during training.

High stress levels can slow down your metabolism and cause you to overeat. I want to take time to do what I like and take many opportunities to refresh myself.

I would like to refrain from alcohol during weight loss and muscle training. When you drink alcohol, cortisol, a hormone that breaks down muscles, is secreted and muscle mass decreases.

In addition, many of the snacks are fried foods with high fat content, so if you eat too much, it is easy to gain body fat.

Be mindful of what you drink and what you eat, and try to attend drinking parties.

Please refer to the separate article on how to drink alcohol during muscle training.

RETIO BODY DESIGN 4 PocketsIs it NG to drink alcohol after muscle training? A trainer explains the effects on the body and the appropriate amount https://retio-bodydesign.jp/columns/article/osake_kintore "Is it true that alcohol after muscle training weakens the training effect?" Should I?” In this way, many people may have the image that alcohol is not good for muscles. However, there are few people who can explain specifically why it is not good. In this article, we will answer the question, "Can I drink alcohol while working out?" This is a must-see not only for those who are trying to build their body with muscle training, but also for those who think that both muscle training and drinking are important! Bad effects on muscles caused by drinking alcoholWhen drinking alcohol...

Is it wrong to drink alcohol after muscle training? A trainer explains the effects on the body and the appropriate amount

Conscious diet and muscle training if you aim for a body fat percentage like an athlete

In this article, I explained what you should be aware of in order to aim for a body fat percentage like an athlete.

The summary is as follows.

Review your daily life, such as getting a good night's sleep and refraining from drinking alcohol

If you want to be an athlete, you need to adjust your diet and do muscle training. However, it takes a lot of effort to become an athlete. You should also improve your daily routine to reduce stress.

If you want to talk to an expert about the best diet and training methods, we recommend talking to a personal trainer. It will give you advice that suits your goals and body type, so you can efficiently approach your target weight.

In addition, RETIO BODY DESIGN, a fitness gym in Okayama Prefecture, where this column is created, also offers personal training and provides menu guidance according to the individual.

If you are interested, please come and visit us! Okayama's 24-hour fitness gym "Ratio Body Design / RETIO BODY DESIGN"