Fat mass

Fat mass - Necessary but to control

Definition

Fat mass is the total weight of adipose tissue in your body. It includes essential fat (necessary for survival) and storage fat (energy reserve).

💡 Fat is NOT the enemy. It's necessary for hormones, brain, organ insulation. But excess harms health and performance.

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The 2 types of fat

Type	Function	Min %
Essential fat	Hormones, brain, organs	3-5% (men), 10-13% (women)
Storage fat	Energy reserve	Variable

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The 2 fat distribution patterns

• Subcutaneous fat: under the skin (visible, "pinchable")
• Visceral fat: around organs (invisible, dangerous)

Visceral fat is far more risky for health (cardiovascular disease, diabetes type 2, chronic inflammation), even at apparently "normal" weight (TOFI: thin outside, fat inside).

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Healthy fat mass values

Category	Men	Women
Athlete	6-13%	14-20%
Fit	14-17%	21-24%
Healthy	18-24%	25-31%
Overweight	25-29%	32-37%
Obese	30%+	38%+

⚠️ Going below 6% (men) or 14% (women) for extended periods causes hormonal disruption, low energy, immune drop.

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How to lose fat without losing muscle

• ✅ Moderate caloric deficit: -300 to -500 kcal/day
• ✅ High protein: 2-2.5 g/kg to protect muscle
• ✅ Heavy strength training: signal to keep muscle
• ✅ Cardio (low to moderate): helps the deficit without burning muscle
• ✅ Quality sleep: lack of sleep favors fat retention
• ✅ Patience: 0.5-1% body fat per month is healthy and sustainable

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Common mistakes

• ❌ Aggressive cut → loses fat AND muscle
• ❌ Cardio-only without strength training → muscle loss
• ❌ Pursuing ultra-low fat year-round (impossible)
• ❌ Trusting BMI alone (says nothing about composition)
• ❌ Skipping post-cut maintenance phase → yo-yo

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Key takeaways

Fat mass is necessary in the right amount, harmful in excess. Aim for a healthy and sustainable range (10-17% men, 20-25% women), prioritize visceral fat reduction. Health first, aesthetics second. Slow and steady = success.