4. Body Fat Percentage:

Concentrate more on your body fat percentage rather than just
weight alone which says nothing about your body composition.

Suggested target figures for percentage body fat:

• Suggested targets for waist to hip ratio (WHR i.e. Waist Circumference / Hip Circumference) and for men also the Waist to Shoulder ratio (WSR i.e. Waist Circumference / Shoulder Circumference).

Men – WHR – 0.8 to 0.9 and WSR – 0.6 Women – WHR – 0.7These are ideal ratios and all may not attain to them, but anyone can improve their ratios to be closer to the ideal than what it is now and that is more attractive.TYPICAL PAGE OF MEASUREMENTS FOR 5 WEEKS
Guide to Total Wellness

*Should ideally be more than 2 inches.

Understanding how these percentages are visibly different:

1. For Men:
   20 percent body fat – no visible muscle definition and only a hint of separation between muscle groups15 percent body fat – some muscle separation appears between shoulders (deltoids) and upper arms. Abs are not visible12 percent body fat – more muscle separation appears and outline of Abs begins to appear10 percent body fat – muscle separation gets deeper in the arms, legs, chest and back and 6-pack Abs are visible when flexed.
2. For women:
   The definitions will be much less at each level of body fat. They need have no anxiety about becoming too muscular. The loss of total inches will be a better measure of the right deposition of fat or muscle in the right places.Women tend to retain much more water just before their periods and should take this into account when they start this diet and take measurements. A day or two after the periods is probably the best time.

Suggested targets for waist to hip ratio (WHR i.e. Waist Circumference / Hip Circumference) and for men also the Waist to Shoulder ratio (WSR i.e. Waist Circumference / Shoulder Circumference).

Men – WHR – 0.8 to 0.9 and WSR – 0.6 Women – WHR – 0.7

These are ideal ratios and all may not attain to them, but anyone can improve their ratios to be closer to the ideal than what it is now and that is more attractive.

TYPICAL PAGE OF MEASUREMENTS FOR 5 WEEKS

*Should ideally be more than 2 inches.

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