- Body hardness
. e average adult male has about – bodyfat and the average adult
female about more, i.e., –. ese are too high for showing muscu-
lar definition, so aim for for men and for women if you want to look
well defined by the standards of non-competitive bodybuilders. To become
“ripped” like a top-level competitive bodybuilder of today, men need to get
down to no more than bodyfat, and women to under . e body
must have some bodyfat. e essential fat for a man is about , and for a
woman about . To get below those numbers is extreme, and fraught with
possible health hazards. It demands obsessive behavior and may necessitate
harmful drug assistance.. ese percentages assume the use of an accurate method of testing. e
accuracy of bodyfat determination varies according to the method used, and
the expertise of the tester. Using the same subject, but different methods of
fat determination, and different but experienced operators, percentages of
several points difference may result.. If possible, seek out someone with considerable expertise at measuring
bodyfat, and discover your current bodyfat percentage. en compare that
to the reading you get using your own skinfold calipers. en you will get
an idea of whether or not you are over- or under-calculating your bodyfat
count. But more important than whether your particular technique produce
accurate measurements, is the consistency of your technique and the changes
in the percentage you measure over time.. A well-lighted mirror and a discriminating eye will tell you when you are
defined enough. But keep in mind that your body has a “set point” for body-
fat. To go below that set point will probably involve extreme discipline and
measures, and perhaps a heavy price in terms of lost muscle and might.. What is fat, what is smooth, what is lean, and what is very lean partly
depends on your perspective. e “ripped-to-shreds” condition of top com-
petitive bodybuilders is the extreme, and very unhealthy. A pinch of skin
and subcutaneous tissue at the waist of these men taken in contest condi-
tion may be less than what most lean adult men have on the back of their
hands.. For general training purposes I suggest you keep yourself between lean
and smooth, or approximately – bodyfat for a man, and – for a